Securing the result: how not to gain extra pounds after weight loss?

Securing the result: how not to gain extra pounds after weight loss?

In order for the labors did not go in vain, you need to correctly get out of the diet.

Many at least once thought about losing weight with the help of a strict and fast diet. Those who have resorted to this method, know that the result can be too ambiguous: the weight really goes away, but also quickly returns again.

Why does this happen and how to make it go away forever? These questions were answered by Denis Sorokin, bodybuilder and participant of the International Festival of Healthy Lifestyle and Sports SN PRO EXPO FORUM.

Most people go on a diet to lose weight in the shortest possible time. But you need to realize that the body is a very complex system, and speed always has to pay for it. Strong reduction of carbohydrates in the diet for a certain period always leads to uncontrollable appetite in the future, and a significant reduction of fats – to violations and imbalance in the hormonal system.

It is because of this pursuit of speed and refusal of important nutrients after dieting that a compensation process occurs, during which the body tries to make up for the deprivation during the diet.

How to keep the numbers on the scale after weight loss?

The most important rule is a gradual increase in the energy value of the diet after the end of the diet. As a rule, during weight loss, a person experiences a calorie deficit, after which it is necessary to increase the number of calories gradually.

I advise you to increase calories by 200 kcal every week: 30% from protein, 50% from carbohydrates and 20% from fats. At the same time, you should carefully monitor the dynamics of body changes: measure volumes and weigh yourself. As soon as you find the balance – a strong feeling of hunger will disappear, and the weight will not grow – this calorie level should be fixed. But a sharp increase in calories and uncontrolled eating after weight loss nullifies all the work.

What rules should be followed?

The main mistake of all improperly formulated diets – excessive cutting of nutrients, which has an extremely negative effect on the body. Therefore, if you have a desire to shed extra pounds by vacation or summer, it is better to start taking care of your diet in advance. So you can stick to the most comfortable mode and do not worry about sharp compensation and weight gain after the end of the diet.

If we talk about the numbers more specifically, I advise you to calculate the daily calorie allowance using the following formula:

Weight × 35 = your daily calorie requirement.

From this number weekly subtract 200 kcal until you see the dynamics of minus 0.5-1 kg of your own weight per week. Such weight loss is considered to be as comfortable and harmless to health as possible.