“COACH, WHY AM I NOT LOSING WEIGHT?” EXPLAINS FITNESS TRAINER AND PSYCHOLOGIST SVETLANA DONETS
It happens that you exercise regularly, change your diet and in general, you do everything right, but you don’t see the results. Or is it not so right? To answer this question, fitness trainer Svetlana Donets collected all possible reasons that move away from the results. She spoke about the reasons and ways to eliminate them at a lecture . “Coach, why am I not losing weight?” And we have outlined the main theses.
An organism is an integral system in which everything is connected. And everything affects the result, therefore, behind the “non-weight loss”, as a rule, there is a chain of various reasons. But first of all, it is important to determine: will losing weight really be good for your health? To answer this question, it is important to understand what is overweight and obesity.
WHAT IS OVERWEIGHT AND OBESITY?
Not everyone needs to lose weight. But if a person is really overweight, then this is a “bell” to take up your lifestyle in order to avoid the transition to the next stage – obesity. Doctors consider obesity as a chronic metabolic disease that can lead to diabetes, cardiovascular disorders, joint diseases and other unpleasant diagnoses.
From 1975 to 2016, the number of obese people worldwide more than tripled. If we imagine that 100 people live in Ukraine, then 58 of them are overweight, and another 25 are obese.
HOW TO DETERMINE IF YOU ARE OVERWEIGHT OR NOT?
There are different ways to measure excess weight. To get the most accurate picture, it is better to combine them.
WHO recommends this method. Although it is not considered 100% accurate, it is simple and accessible to everyone. The disadvantage is that the method cannot take into account the individual characteristics of each.
BMI = weight (kg) / height2 (m)
BMI ≥ 25 – overweight
BMI ≥ 30 – obesity
Weight: 60 kg.
Height: 1.7 m.
BMI: 60 / (1.7 * 1.7) = 20.76
That is, this weight will be within the normal range.
You need to measure your parameters in centimeters, and then divide your waist circumference by your hip circumference.
The norm for women is less than 0.8.
The norm for men is less than 0.9.
For example, for a woman:
Waist circumference – 67 cm.
Hip circumference – 98 cm.
67/98 = 0, 68.
That is, the parameters are within normal limits.
In contrast to the previous method, the calculation of the parameters can show the type of obesity associated with insulin resistance, when fat accumulates mainly in the thighs and abdomen.
Measuring body composition on an analytical balance. They show the percentage of fat, muscle, bone and water in the body. In addition, the analyzer automatically calculates the BMI. During fitness testing, the trainer also measures your parameters in order to get the most complete information about the condition of your body.
FAT IS NOT ALWAYS THE ENEMY
It is important to understand that the body needs fat for hormonal and other physiological processes. Therefore, its content should not fall below 10-12% for women and 2-4% for men.
When you get rid of excess fat, it is important that the body has time to recover. Losing weight quickly is excessive stress, and no less a problem for the body than obesity. If you want to “lose weight by summer”, then you can calculate when it is better to start, based on the norms of safe weight loss:
500/800 grams per week
800/1200 grams per week
Fast weight loss leads to the fact that the skin does not have time to recover, and muscle mass is not strengthened. A person can lose weight, but at the same time it looks painful and flabby. When losing weight according to the norms, at the same weight, a person will be full of energy, and his body will look healthy and fit. You should not rush the results, that’s when they will be the best and lasting.
There are three groups of reasons that lead to excess weight gain:
- Social reasons
Associated with traditions, habits and lifestyle. Reasons that are easier to deal with when you just make a decision and act in a new way, despite the fact that the family used to eat fatty foods or not play sports.
- Psychological reasons
These are stress problems, difficulty with self-control, or an eating disorder. If you need to consult a psychologist with an eating disorder, then we can often solve the problems of self-control and stress on our own.
Stress is a normal reaction of the body in response to an unusual situation for it. This reaction protects us and stimulates us to develop. Stress begins to interfere with weight loss and negatively affect health when there is too much of it, and a person falls into a state of “I don’t know what to do about it.”
The problem with self-control is not as obvious as it seems. It’s not just overeating due to the inability to say “no” to yourself. Excessive self-control is also excessive stress that depletes our nervous system. You should not always tell the body “no” and limit yourself in everything. Follow the 80 to 20 principle. If you have 80% of your diet of wholesome quality food, then 20% you can afford not so healthy, but your favorite.
- Biological causes
These are nutrition, physical activity and recovery. Those factors that directly affect our physiological state.
- Eat no more than 3 times a day (breakfast, lunch, dinner), without snacks, to avoid unnecessary surges in insulin.
- Have breakfast in the first hour after waking up, have dinner 3-4 hours before bedtime (no later than 21:00).
- Distribute the volume and calorie content of food: breakfast 30%, lunch 50%, dinner 20%.
- Get up from the table with a slight feeling of hunger.
- Drink water 20 minutes before meals, after – only after 30 minutes.
- Drink enough water throughout the day. Daily allowance: 30 ml * kg of body weight.
- Include protein, fat, and carbohydrates with every meal.
- Do not chase fast results, avoid low-calorie diets.
- Increase energy expenditure not by reducing the amount of food, but by increasing physical activity. The more you move the better.
Effective training is a variety of regular activities that are adequately matched to your level of fitness.
Reasons why training may not work:
- Not enough workouts.
- Lots of grueling workouts. This is an excessive stress on the body, which slows down weight loss.
- Inadequate balance of strength and cardio loads. Through excessive cardio, we can lose muscle, not fat.
An indicative workout plan for a week might look like this:
1st day – strength training (with body weight, with free weights, with TRX loops);
2nd day – cardio training (brisk walking, running, interval training);
3rd day – rest, recovery (yoga, myofascial release);
4th – power;
5th – cardio;
6th — recovery;
7th – rest.
Lack of sleep is another cause of excessive stress and excess weight. It is important to sleep at least 7 hours.
For the body to fully recover, also consider the time when you go to bed. At 23:00, the stress hormone cortisol decreases and hormones that are responsible for recovery are activated. The peak of their work is from 23:00 to 1:30. If you miss this sleep time, you will not be able to fully rest. If you go to bed at 2: 00-3: 00, then you knock down the work of the hormonal system.
Healthy sleep rules:
- Stick to the regime.
- Buy a comfortable mattress, pillow, and sleepwear.
- Take a walk and meditate before bed.
- Do not go to bed on an empty stomach, but do not overeat.
- Use the bedroom only for sleep and sex.
- Avoid digital noise at least 2-3 hours before bed.
- Do not keep your phone and watch under a pillow.
Most often it is worth looking for not one, but several reasons for “losing weight” – at the junction of physiology and psychology. If you have no diseases, and the training, nutrition and sleep regimen is built correctly, then the results will not be long in coming.