diets

The risk of going to the second round: how not to gain weight after a diet

The return of extra pounds after a successful diet is a nightmare for all losing weight. Why is weight growing rapidly, and what to do to maintain harmony? Knowing some of the features of getting rid of excess weight, you can prevent the unwanted return of the lost kilograms.

Reasons for losing results

Behind a grueling diet, long hours of training in the gym and tons of willpower. Finally, the cherished arrow of the scales showed the desired figure. Hooray, end of the diet! And now, after 3-4 days, the lost kilograms are rapidly returning. Another day - and the weight is already slightly higher than before the diet. Why?

There are several reasons for weight gain back:

The lack of a competent way out of the diet. The exit should include a smooth transition to the advanced menu and weight control.
homeostasis rule. Favorite by many fast diets give tremendous results in record time. But the body lives by its own principles. Rapidly lost weight tends to come back as soon as possible in order to maintain the rule of constancy, or homeostasis.
Binge eating. After a diet, losing weight rush "in all serious ways." Fatty, fried, salty and sweet gobbled up with appetite and uncontrollably.
Refusal of physical activity. Running, gym and fitness are abandoned, because after a diet you can relax! The result is a couple of extra pounds.

These are the main reasons for rapid weight gain after a successful diet. And most often they are combined together in one problematic case. A person who has lost weight, but is tired of the diet, is prone to overeating and not exercising at the same time. Therefore, extra pounds are returned in record time.

Important! Keeping yourself in shape is necessary, first of all, for your own health and longevity.

Rules

Perhaps the main rule for maintaining harmony after a diet is to find good long-term motivation. Let's say the motivation to go on a diet was a new love affair with a lover of slender women. The novel quickly ended. So why continue to keep yourself in shape further?

Or, for example, the diet was followed for the sake of going to a corporate party in a new super-tight dress. The holiday was successful, and I don’t want to wear an outfit anymore. You can continue to eat at night, and give the dress to a slender girlfriend.

So, in order not to gain weight after a diet, you need to write down the arguments “FOR” slimness and a beautiful body in a notebook. When you feel like skipping a workout and eating a chocolate muffin, just read your notes.

When motivation is found and really “works”, it will be much easier to follow further recommendations.

Competent exit

The way out should include the gradual addition of foods prohibited by the diet to the menu. You need to do this in small portions, trying to control weight every day. It is important to observe the drinking regimen and not allow yourself too much. The exit from the diet can last up to a month, but on average it takes 7-10 days.

A severe drinking diet, as well as all mono-diets, require especially careful preparation of the body. Light soups, liquid cereals, vegetables, lean meat are gradually introduced. Has there been a slight weight gain? Then you need to slightly reduce the portion and moderate the ardor, stopping the enrichment of the diet.

Important! The main principle is that the stricter the diet, the longer the exit from it.

It is permissible to increase the calorie content of the daily menu by 200 units every 2-3 days in order not to allow the body to begin to “store” fat in case of a future hunger strike. This is especially important after following a strict diet.

A competent gradual exit from the diet will help you get used to the new menu and eliminate weight gain.

Nutrition is a way of life

The attitude to the diet as an unpleasant temporary duty is very destructive. Rational nutrition is designed to become a way of life forever. Strict control is required to pass any food that has reached the plate.

What to do? Look for new healthy recipes, forget about a generous serving of cutlets with pasta at night and sincerely fall in love with vegetable salads. Proper and balanced nutrition will give harmony and lightness for many years.

Basic principles of rational nutrition:

Vegetables must be included in the daily diet. Ideally, if they complement every meal in one form or another. Salads, sandwiches, baked and stewed vegetables will enrich the body with fiber and vitamins.
A hearty protein breakfast is the basis of a balanced menu. Do not refuse the good old porridge, scrambled eggs and a slice of hard cheese. You can afford a few slices of chocolate. A proper breakfast will energize and prolong the feeling of satiety until lunch.
It is recommended to consume the first dishes daily. Fatty cabbage soup in pork broth or noodles with lamb are contraindicated. Ideally, eat light soups with chicken, turkey, beef. First courses prolong the feeling of satiety and allow you to reduce the amount of portions.
Introduce mandatory snacks. Ideally, it's fruit. Apples and citrus fruits are especially useful. They increase metabolism and elevate mood. Need a small dose of protein? Choose curd cheese, a piece of lightly salted salmon or a boiled egg.
A light dinner is the best friend of harmony. Perfect combination of fish and vegetables. You can afford lean meat and wild rice. Don't eat at night! Excess calories will definitely make themselves felt by a jump in weight and extra deposits on the sides or buttocks.
Make it a rule to consume dairy products every day. A glass of kefir at night is the principle of Soviet sanatoriums. Sour milk will give a feeling of satiety and regulate digestion.
Avoid deep frying or pan frying. Give preference to baking, stewing and boiling. Replace, for example, fried cutlets baked in the oven. Fast, helpful and hassle-free!

Today, the food industry seduces with new flavors, unusual sweets and drinks. To make it easier to control the grocery basket, here is a list of products that are better to give up for the sake of beauty and harmony:

purchased mayonnaise;
sausages, sausages, shop pates;
fat meat;
fast food;
margarine;
"food garbage" - chips, crackers and other similar "harmful things".

The right diet will allow you to forget about weight gain forever and maintain harmony for a long time!

Drinking regime

Did the diet require 1.5-2 liters of clean water per day? This rule still applies! Cut down on sugary sodas and cut down on packaged juices and coffee. Then a bonus to harmony will be clean, even skin.

Physical activity

Let at the time of the exit from the diet, the workouts will not be as intense as before. The body needs time to recuperate. But the minimum load still remains a stable workout 1-2 times a week. It is better to turn activity into a life motto: walk, climb stairs or take up dancing.

Advice! Buy a bike! Cycling trains endurance, burns calories and broadens one's horizons. In addition, today it is extremely fashionable!

Light menu

It is even more difficult to follow the principles of proper nutrition after a diet. The achieved result gives a feeling of confidence and freedom, and delicacies intoxicate with a forgotten taste. When it is difficult to concentrate on developing the right diet, a ready-made menu will help. It can be adapted to taste preferences and the contents of the refrigerator.

Day 1:

Breakfast: scrambled eggs with tomatoes, cereal bread with cheese, coffee with milk, a slice of dark chocolate.
Snack: orange.
Lunch: turkey and lentil soup, coleslaw with butter dressing.
Snack: apple.
Dinner: chicken fillet baked with yogurt. Buckwheat for garnish.
Snack: kefir.

Day 2:

Breakfast: boiled egg, sandwich with cheese and fresh cucumber, black tea with lemon.
Snack: banana.
Lunch: salmon baked in foil, rice.
Snack: bread with curd cheese.
Dinner: salad with vegetables, egg and canned tuna.
Snack: kefir.

Day 3:

Breakfast: oatmeal with fresh raspberries, chicory with sugar, chocolate.
Snack: summer salad with oil dressing.
Lunch: soup with veal, a slice of whole grain bread.
Snack: grapefruit.
Dinner: baked chicken cutlet, coleslaw.
Snack: kefir.

A light menu will eliminate excess calories, saturate the body with fiber, protein and healthy carbohydrates. Building is guaranteed!

To save the result of hard work and stop the weight at the desired figure, a few more recommendations will help:

Eliminate the habit of overeating forever. After eating, you should feel lightness, and not a desire to lie on the couch for a couple of hours.
Refuse to eat in front of the TV, with a phone or a book in hand. Chew your food thoroughly, eat slowly and slowly. This trick will help you feel full faster and not overeat.
Do not belittle your own victories. Dieting and losing extra pounds is a wonderful result. Broadcast the ideas of proper nutrition to involve those who want to lose weight in your ranks. Now it is unacceptable to give up and allow the lost kilograms to return.
Do not be nervous. Experiences and depression can play a cruel joke on your own appetite.

And one more important tip: if the weight still returns, despite the implementation of all recommendations, it is better to consult a doctor. Perhaps the reason is a hormonal imbalance or other health problems. The doctor diagnoses these conditions and recommends treatment.