The constant struggle to lose weight is desperate. Sometimes we just give up. It is no great consolation to know that millions of women worldwide are experiencing the same.
It’s time to think about the cause – sometimes hormones are to blame, sometimes the cause could be the metabolism. The good news is that there is a solution to every problem.
What does our body need?
The logic is simple – we will be slim and fit if we spend as much energy as we take. For women who do not exercise and usuawork at the desk, this is about 2000 calories a day. But there are people where ordinary regulators – hunger and satiety – do not function well.
They eat often and too much. Doctors warn that frequent eating of fatty and sugary foods (such as sweets, French fries, burgers) puts the sensitive appetite regulation system out of balance. Artificial scents are also likely to be harmful.
It takes some patience to get back to eating properly. We should get used to eating mostly fresh products and avoiding flavored ones – beverages, fruit yogurts.
Consume small portions and wait a while before you eat the dessert. Eating slowly is helpful in this case.
Hormones – is everything okay?
You are not pregnant, you have not changed your eating habits, you are moving as usual, and yet your clothes are getting thinner. Even if you eat less, you do not lose weight.
There is probably something wrong with your hormones.
Do you take pregnancy pills? Some women retain water or accumulate fat because of the hormones contained in the pills, the hormones estrogen and progesterone. Ask your gynecologist if you can take pills with another composition.
Sometimes it is good to change them with a low estrogen preparation or no estrogen at all. The alternative is to put on a hormonal spiral (with a much lower hormone content) or try natural protection with cycle calculations.
Is your thyroid gland functioning properly?
If it does not produce enough T3 and T4 hormones, metabolism slows down. Mostly women over 40 are affected. Typical signs along with being overweight are severe fatigue, constipation, and feeling of cold.
However, it is easily examined by blood test. It can be treated with hormonal tablets. It is important to find the right dose – be sure to go to an endocrinologist.
If you are over 30, you may no longer have the natural steroid hormone DHEA (dehydroepiandrosterone)
For some women, its level drops significantly and that’s when the weight loss begins. Do a basic hormonal study with an endocrinologist. Low levels of DHEA can be corrected with a gel that contains this hormone.
The dosage should be determined by a doctor. It is useful to eat olives and avocados, they are necessary for the production of this hormone.
You’ve got into menopause
In the mid-40s, progesterone and estrogen levels have begun to slowly change. The cycle becomes irregular. If you now have weight problems, you should check your hormones. Individually determined hormone therapy will help. Consult an endocrinologist who specializes in aging.
How Many Calories Burn Our Muscles?
If you have been dieting a lot or have not exercised in recent months, you may have lost some of your muscle mass. In people over 30, the muscle loses 5% of its mass every decade if you do not exercise. In this situation, less energy is consumed and the daily calorie intake needs to be significantly reduced for weight loss.
If you want to avoid this, you need to exercise regularly. Of course, not everyone likes to exercise. Then you can walk more or ride a bike. Playing with the kids in the park also successfully replaces training.
Strength training is required for fast muscle accumulation. You can do them at the gym or at home. Use two bottles of mineral water at home as dumbbells. They exercise the muscles of the arms, chest and back. In fitness, it is best to combine endurance, strength training and coordination – 3 times a week for 45 to 60 minutes.
A nice consequence of regular movement is the normalization of hunger as it increases the hormone saturation cholecystokinin, which sends signals to the brain that we do not need to eat.
How do we eat – is food secondary to us?
Often, during the lunch break, you continue to work and eat something quickly at the desk. And during dinner, you watch TV, listen to music, or read. That way, you get fat because you just don’t feel when you’re full.
Time is important for most of us. So it’s no wonder you’re trying to do many things at once. Eating well can be combined with many things, but it does not help us to have a good figure. If you listen to music while eating, you eat about 100 calories more per meal.
The effects of such a combination are not only weight gain, but can be constipation or disorder, and stomach pain. So try to deliberately enjoy your food. Take time for three meals, eat at the table – not in the car or at the office desk, for example. And most importantly – don’t rush.
What is the role of stress?
Some of us lose our appetite and lose weight when worried. But, in many people, the opposite is true – they are constantly eating something, because under pressure, our body begins to produce less the hormone leptin, which suppresses hunger. Increased appetite for stress is hormonal. So try chewing gum.
Long-term stress also increases the level of cortisol in the blood and excess energy accumulates in the form of fat. Cortisol decomposes very slowly. Endurance workouts, such as walking or biking, can help here. In addition, you do not get enough sleep. Take Valerian tablets or drops at bedtime.
If we have acidosis?
If you love bread and spaghetti, eat salami, cheese and meat daily, you may have acidosis – increased acidity. It interferes with metabolism and is almost impossible to lose weight. Therefore, many doctors advise overweight patients to take foods with high levels of essentials and are successful in losing weight.
In order to activate your metabolism, it is important to eat this way for one week. You do not need to starve and count calories, but eat proper food – fruits and most vegetables are good in this case. You can eat as much as you like. For example, potatoes can be consumed in many variants – boiled, roasted, fried.
What we should avoid – cheese, meat, salami, fish, shrimp, mussels, milk, cereals and protein-rich foods such as beans, peas and lentils. Coffee, black tea, lemonade and alcohol increase the acidity. When the metabolism begins to function properly, you should eat in a balanced manner.
What should we actually eat and drink?
Calculate how many calories you consume daily – not just from food but also from drinks. More and more experts believe that drinks are filled not only with abundant nutrition, but with hidden calories.
You consider fruit juices to be particularly healthy and drink two or three glasses every day. You Need Vitamins! But does anyone remember that you used up about 300 calories this way?
If you drink one cappuccino with two tablespoons of sugar and one big bottle of lemonade all day, you have almost 900 extra calories.
In order to keep your line, you should smooth them out – a whole meal has to be dropped. Therefore, it is better to eat fruits or vegetables (they are at least sugar free) to get your vitamins. And it is a good idea to quench your thirst with water and tea without sugar.
It is also important to eat regularly. Otherwise, by damaging your metabolism and digestion you not only do not lose weight, you even gain weight.
And a new study shows that it doesn’t matter if we eat three or five times a day, it is important that we stick to the same eating hours.
How can we prevent the yo-yo effect?
Over the years, most of us have been dieting so much that even a book can be written about this. But we have not achieved much, on the contrary – we have gained more weight after each weight loss.
This is the so-called Yo-yo effect – metabolism is adjusted for deprivation and change at a lower rate. Therefore, we eat normal amounts, and we fill up.
What can be done?
It takes patience. You can remove 500g a week without causing a delay in metabolism. With more overweight, you can gain up to one kilogram a week.
You will achieve it by consuming at least 1500 calories a day. Some people lose weight by simply missing dinner.
It is better not to do this more than twice a week, otherwise the body perceives it as a signal for fasting times and stops burning calories. It is good to have dinner between 6pm and 8pm. So the body has time to burn calories.
Suitable dinner foods include soups, vegetables, legumes, and protein-rich foods such as chicken, lean red meat, and fish. After 8 p.m, it is advisable not to eat more so that the fat and hips are not accumulated.
Is it realistic to achieve such a fit figure?
Psychologists warn that our desires for a perfect figure are becoming increasingly unrealistic and targeting women underweight.
Even children suffer from these false notions of beauty. There are girls under the age of 13 who had already tried different diet plans.
It is also not easy for adults to adjust perfectly to their bodies. We compare ourselves with celebrities or models, which is wrong. If we do not want to be bullied all our lives, it is better to compare ourselves to women who love pleasure and know how to enjoy themselves.