Почему стоит вес при похудении: основные причины и как с ними бороться?

Окт 20,2015 / Опубликовал admin / 3 409 Комментария

Практически каждая женщина хоть раз в своей жизни сидела на диете, чтобы быстро сбросить лишний вес. И большая часть представительниц прекрасного пола не доводила задуманное до конца по причине остановки снижения веса.

Между прочим, остановка снижения веса имеет название — «эффект плато», и может случаться по самым разным причинам!

Чтобы понять, почему остановилось снижение веса в конкретной ситуации, стоит разобрать основные причины и методы их устранения.

Основные причины остановки веса

весы
Если вес застыл в одной точке и не желает уменьшаться, стоит подумать: а сидите ли вы на диете? Немного уменьшить привычные порции пищи и продолжить жить без физических нагрузок совсем не значит сесть на диету и худеть. Диета – это сбалансированное питание, в котором подобрано оптимальное содержание углеводов и белков.

Вы сидите на диете? Попробуйте проверить весы, вдруг именно они стали причиной остановки веса. Как? Да просто вышли из строя и перестали отображать реальный результат. Весы не причем? Тогда следует поискать другую причину!

Причина 1: в организме закончилась жидкость

Первые результаты на весах являются причиной вывода из организма лишней жидкости. Как правило, диета предусматривает уменьшение количества потребляемой соли и прочих продуктов, способных задерживать воду. Так же часто диету дополняют мочегонными и слабительными препаратами, усиливающими вывод жидкости из организма. Естественно, в первые дни килограммы тают на глазах, вес стремительно исчезает и потом стрелка весов неожиданно останавливается.
вода

Что делать?

На этом моменте необходимо пересмотреть рацион и физические нагрузки. После того, как с излишней жидкостью будет покончено, организм должен приняться за жировые запасы. Есть смысл подождать несколько дней, проследить эффективность диеты. Показания весов не меняются? Стоит подобрать более эффективную диету!

Причина 2: слишком жесткая диета

Казалось бы, чем меньше организм начнет получать еды, тем быстрее и охотнее он станет расставаться с жировыми запасами. 7988541 А, значит, жесткая диета позволит в короткие сроки обзавестись шикарной стройной фигурой. И действительно, в первое время снижение веса происходит регулярно, запасы подкожного жира уменьшаются, а затем процесс похудения замедляется. В чем дело?

Дело в излишне строгой диете. Быстрое похудения для организма является стрессом, при котором терять годами накопленный жир будет крайне неразумно. Поэтому организм просто подстраивается под новый ритм жизни, замедляет обменные процессы и перестает тратить жир.

Что делать?

Исправить ситуацию поможет увеличение калорий в ежедневном меню. Необходимо рассчитать калории так, чтобы ежедневно организм тратил на 300 калорий больше, чем получал. В этом случае диета не станет стрессом, и замедление потери веса будет предотвращено.

Причина 3: чрезмерно интенсивные занятия спортом

Разве могут активные физические нагрузки стать причиной остановки веса? Удивительно, но это наиболее распространенная fatvsmuscle причина данной проблемы.

Причина в том, что при чрезмерных тренировках организму требуется огромное количество белка для строения мышц. Как правило, диета не предусматривает большого содержания белка в рационе, и растить мышцы организму просто не из чего. На помощь приходит жировая ткань, которая прекрасно заменяет мышечную, но калорий требует намного меньше.

Что делать?

При замещении мышечной ткани жировой вес может оставаться на месте, а вот объемы тела увеличиваться. Справиться с проблемой поможет снижение ежедневной нагрузки на организм и восполнение нехватки белка. Так же стоит разнообразить физические упражнения и отдать предпочтения занятиям на свежем воздухе.

В идеале программа тренировки должна меняться через каждые 5-6 недель. Это не позволит организму привыкнуть к однотонной нагрузке и прекратить работу по сжиганию жира.

Причина 4: нарушение графика приема пищи

Чтобы организм тратил калории, а не оставлял их «про запас», необходимо наладить его работу. График приема пищи играет здесь огромную роль. Завтракая, обедая и ужиная в одно и то же время, мы приучаем организм к стабильности. Ему нет необходимости откладывать жир, ведь он уже знает, когда получит следующую порцию калорий.

Что делать?

Ежедневное меню стоит строить по принципу дробного питания, предусматривая второй завтрак и полдник. Оптимальным промежутком между основным завтраком и дополнительным считается время в 3 часа. То же самое и с ужином – съев порцию фруктов на полдник. К ужину стоит приступать через 2-3 часа.

Причина 5: средства для похудения

Принимая всевозможные добавки для похудения, мы помогаем pg-surprising-anxiety-causes-06-full организму сжигать калории, но при этом не запускаем собственные обменные процессы. Человек устроен так, что со временем адаптируется под любые условия и воздействия извне. То есть БАДы и таблетки становятся нормой, после чего процесс похудения ввиду привыкания останавливается. Так же не стоит забывать о том, что большинство препаратов содержат в себе мочегонные и слабительные вещества, которые отсылают нас к первой причине остановки снижения веса.

Что делать?

Не стоит рассчитывать на похудение при помощи таблеток и биологически активных добавок, они имеют краткосрочный эффект. Принимать их стоит исключительно как дополнение к регулярным физическим нагрузкам и сбалансированному питанию.
Прием мочегонных и слабительных средств нередко приводит к обезвоживанию организма. Это грозит не только стабильностью показаний весов, но и проблемами со здоровьем.

Причина 6: высококалорийные продукты в рационе

Регулярно занимаясь спортом, многие позволяют себе в качестве поощрения съесть что-то сладкое. Считается, что физические 900584 нагрузки компенсируют употребленные калории и тот же кусок торта останется для организма незамеченным. Но не стоит забывать, что булочки, шоколад и пирожные содержат в себе быстрые углеводы, превращающиеся в жир практически сразу после попадания в организм. И очередная тренировка будет направлена на сжигание только что приобретенных запасов, отчего вес и стоит на месте.

Что делать?

В идеале, конечно, от употребления сладкого и прочих «вредных» продуктов стоит отказаться. Но если организм требует, а силы воли отказаться не хватает, поступить можно следующим образом. До 12 часов дня быстрые углеводы не так опасны для веса, поэтому позволить себе кусочек чего-то очень вкусного можно до этого времени. Но не позже этого времени и не раньше завтрака! После 12 дня все подобные продукты должны быть под строгим запретом.

Причина 7: неправильные тренировки

Неправильные тренировки так же вредны в похудении, как и чрезмерно интенсивные. Речь идет о тренировках, на которых не учтена способность того или иного упражнения сжигать жир. Так для похудения популярны кардионагрузки, которые и здоровье укрепляют, и с весом лишним борются. А кто знает о том, что при кардионагрузках организм запускает жиросжигающие процессы только через 40 минут после начала тренировки?

Что делать?

Одна тренировка должна проводиться на протяжении минимум полутора часов. Это позволит задействовать не только глюкозу для подпитки мышц, но и жировые отложения для их роста. Полезно чередовать кардионагрузки с силовыми и добавить в программу упражнений занятия из пилатеса или йоги. При этом следует учитывать собственные ощущения, выбирая для тренировок те упражнения, которые не доставляют дискомфорта и чувства огромной усталости.

Причина 8: недостаток сна и кислорода

Не высыпающийся организм испытывает постоянный стресс, который является сигналом для сохранения жировых запасов. Кислород же, при попадании в организм, активно окисляет жировые клетки и способствует их распаду. Нехватка и того, и другого может привести к ухудшению самочувствия и отсутствию результатов.

Что делать?

Для крепкого и здорового сна необходимо ежедневно совершать вечерние прогулки. Во время прогулок стоит глубоко вдыхать воздух. Так организм не только получает необходимый кислород, но и успокаивается, подготавливаясь к крепкому здоровому сну. На сон следует выделять не менее 6 часов – вопреки распространенному мнению, для взрослого человека этого вполне достаточно.

Как помочь своему телу?

Пересмотрев свое питание и физические нагрузки, в скором времени можно ожидать и изменений веса в нужную сторону. Однако может случиться так, что похудение не доставит радости 2i5uvLewo9Q_r по причине отсутствия улучшения внешнего вида. Нет, объемы тела станут меньше, но вот складки и дряблость кожи не исчезнут. Конечно, регулярные физические упражнения помогут подтянуть мышцы, только будет это не скоро. Помочь коже необходимо самостоятельно, к тому же огромных усилий это не требует. Что здесь нужно знать?

  • Обертывания прекрасно улучшают циркуляцию крови и питают кожу всеми необходимыми ей веществами, повышая тонус и эластичность. Здесь важно подобрать правильные ингредиенты, которые имеют то или иное выраженное действие.
  • Массаж в домашних условиях требует специальных знаний, сама процедура способна оказывать невероятный эффект похудения. Стоит научиться основным приемам массажа или записаться на прием к специалисту.
  • Антицеллюлитные средства одинаково хороши и для борьбы с «апельсиновой коркой» и для снижения веса. Не стоит отказываться от их применения даже тогда, когда отсутствует целлюлит.
  • Хорошее настроение и правильная мотивация помогут пережить остановку веса, не опуская руки и не отказываясь от диеты. Просыпаясь с хорошим настроением стоит знать, что все обязательно получится!
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