You underestimate your calorie intake
You regularly count calories and wait for the scale to start showing less, but this doesn’t happen. You're probably wrong in your calculations.
First, most people underestimate the caloric content of their diet. Experiments Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. show that subjects do not honestly report how much or what they ate, even if they know they will be retested.
It’s possible that you don’t count all sorts of little things: you eat a couple of nuts, bite your partner’s burger, finish a spoonful of soup after your child. It's easy to add up a decent amount of calories with these snacks.
Secondly, the error may be caused by laziness and reluctance to count calories. For example, you eat borscht and do not calculate the KBZHU for it, but select a dish in the application that someone added there before you. But 100 g of borscht can contain either 50 or 150 kcal.
What to do
Honestly record the calories in every bite you eat. You're not in school, no one will give you a bad grade for overeating. It's important to be honest with yourself when it comes to losing weight.
And, of course, don't be lazy. Calorie counting is already a fairly approximate procedure. Without a laboratory, it is impossible to know exactly how much CBJU is contained in a particular piece of meat or cucumber and how much of it will be absorbed. Therefore, calculate the calories for a specific dish in order to at least somewhat level out this approximation.
You eat too many healthy foods
There is no need to count calories. You can achieve a caloric deficit in other ways. For example, give up refined sugars, fast food, fatty meats and similar products. This will help reduce your daily caloric intake without complex calculations.
But it's not that simple. Even with boiled chicken breast, rice and cucumbers, you can exceed the energy standard. And if you add such healthy but high-calorie nuts, avocados, red fish, and vegetable oil to the menu, then you can gain weight without cakes.
What to do
Find out the calorie content of the foods you eat most often. Determine the optimal portion size to maintain a deficit. This will help you in the future to control what and how much you eat, without weighing and counting.
You've cut your calories too much
It would seem that everything is logical: the less you eat, the faster you lose weight. Therefore, you have limited your caloric intake as much as possible and are waiting for the first cubes to appear from under the layer of fat. But too strict a diet is fraught with breakdowns even for a person with a will of steel.
Instead of slowly and surely moving towards your goal, you force your body to starve.
He lacks energy even for basic processes such as heartbeat, digestion of food, blinking, and metabolism. But the body knows how to defend itself using its own methods. And now, after a week on cucumbers, you are already eating the cake with a spoon with the thought “the barn burned down, the house burns.”
Most likely, you will still be able to lose weight. But as soon as you relax a little, the pounds will return and bring comrades to your sides. Scientists call Effects of diets and their role in weight control. the result of strict diets is the “yo-yo effect”: you throw a toy, and it will certainly come back to you. The same thing happens with weight.
What to do
Recognize that losing weight is not a sprint, but a marathon. Therefore, you need to correctly distribute your forces along all sections of the path in order to reach the finish line. Cut your average daily caloric intake by 10–15% and don’t rush things.
Correcting eating habits
Any rhythm of exercise will not be able to make a woman an elegant lady if she does not radically reconsider her diet. Continuing to pamper yourself and give yourself a cake as a bonus for three approaches on the wall bars is unacceptable.
Proper nutrition and the gym for weight loss are a duet of two, and not a solo stage of working on yourself. The female body especially needs proper guidance from thought processes. If you do not convince yourself of the correctness of this model of behavior, even the most exhausting exercises will not bring results.
Do you need a diet?
If this concept means selecting healthy foods, splitting meals throughout the day, reducing the amount of food containing carbohydrates, the answer is yes – it is necessary.
At the same time, it is important for girls not to deplete their body with mono-diets, fasting and other fashionable things that deprive them of strength and spoil their mood. With a constantly hungry look and eyes devoid of sparkle, you will charm few people, and you are unlikely to like your reflection in the mirror. Going to the gym at least three times a week can cause discomfort and dizziness. Fasting is a categorical no, the gym is not a place to demonstrate love and self-pity.
You are exaggerating the load
You started going to the gym and think that you now have indulgence to eat high-calorie cakes or fatty pork. But working out at the gym doesn’t expend as much energy as we would like.
Very rough calculations show the energy spent on exercise. that in an hour of running at a speed of 8 km/h a person weighing 75 kg will burn about 600 kcal, in an hour of active weightlifting - 225 kcal. What you spent a whole 60 minutes can easily be returned in 5 minutes with one bun.
What to do
When calculating your average daily calorie intake, use the activity factor. You don’t have to take energy consumption into account; just do it for your own pleasure.
Cardio burning of extra pounds
After finishing the strength part of the training, rest for 5-7 minutes. This time is usually enough for your heart rate to return to the value you had before the workout.
Now go directly to burning fat deposits. Do this on an elliptical or treadmill. It is important to understand here that the body will begin to consume energy stored in adipose tissue after 20 minutes of continuous exercise. Therefore, you have to run for at least 35 minutes + walk 10 minutes. This standard for cardio on a treadmill is:
- for the first 20 minutes, work so that your heart rate remains in the range of 120-130 beats per minute;
- then speed up for 5 minutes, maintaining your heart rate at 140-150 beats/min;
- then reduce the load (run slower or go to a fast pace), wait until your heart beats drop to 120 and work for 5 minutes;
- once again accelerate to 140-150 heart rate strike zone;
- set the treadmill speed to 4-5 km/h and walk until your heart rate returns to normal.
After about a month of training, depending on how you feel and how you feel, you can do this earlier or later, add another 5-minute time period with a high heart rate. You will now run for 45 minutes and walk approximately 10 minutes at the end of your run. There is another, pulsed version of cardio for weight loss. It takes less time, but can very quickly “plant” an untrained heart. If you haven’t exercised at all all winter, then it’s better not to risk it.
You have reduced your household activities
Previously, you could walk for two hours before bed, ride a bike all weekend, and generally lead an active lifestyle. But now you think that you already do enough in the gym, so you spend all your free time on the couch.
Reducing household activity can be fatal for your weight. It is this that allows The Role of Non-exercise Activity Thermogenesis in Human Obesity. burn calories throughout the day. Training in the gym does not compensate for this energy expenditure.
What to do
Lead your usual lifestyle and don’t miss the opportunity to burn extra calories. At the very least, try to walk more often.
Is it possible to lose weight in the gym?
To understand how to quickly lose weight in the gym for an overweight woman, you need to consider all aspects that affect the accumulation, deposition and burning of fat.
Fat can be subcutaneous or internal. The internal fat is deposited on organs such as the heart, stomach, lungs, etc. This fat not only spoils a person’s appearance, but also makes it difficult for the entire body to function.
You can’t discount nutrition and lifestyle. After all, everything that was burned during training is easily replenished with fatty, high-calorie foods in excessive quantities and at the wrong time.
How to lose weight in the gym
There is also a psychological component of the personality, which can easily nullify any efforts. If a woman or girl has the habit of eating up all the troubles in life, then it is easier to get rid of the troubles than to get rid of the habit. A female psychologist can help in this matter, but sports activities will also make a huge contribution. Indeed, during physical exercise, some biologically active compounds are released into the human blood, for example, androgens, endorphins, adrenaline, which improve mood and reduce anxiety.
Thus, you can lose weight in the gym, but only taking into account physiology, nutrition, lifestyle and psychology. If you consume more calories than your body can burn, then the gym will not help; on the contrary, your body weight may even increase due to building and strengthening muscles.
Important! Excessive loads are fraught with diseases of various systems and a ban on continuing the training process. Therefore, you need to approach the issue of losing weight methodically and patiently, then the result will not be long in coming.
You don't do much
The fact that you go to the gym every day doesn’t mean anything. If you manage to take three selfies, discuss all the latest news with a friend or friend, but your T-shirt is not wet even in the armpit area, you should not expect either weight loss or muscle gain.
What to do
Pay for a few sessions with a trainer to write you a training program, or create your own training plan. You should have a clear understanding of what you are doing in each workout, and tangible progress in the weight you lift, the number of repetitions or approaches, and increasing speed.
Do aerobics make you lose weight?
Author Editorial Board Pravda.Ru
17.11.2004 11:45
Health » Beauty » Fitness
Lilia Osiya, master of sports in acrobatics and fitness, absolute champion of Russia in fitness, trainer of the Planet Fitness - Golden Keys club in Moscow, answers readers’ questions about the connection between fitness and weight loss
“I heard that aerobic exercise can slow down the aging of the body. Supposedly, those who exercise regularly look younger. Is this statement true, and if so, why does this happen?” Oksana Korishina, St. Petersburg
— Everyone knows that fitness not only helps develop strength, flexibility and endurance, but also improves health. The best prevention for many diseases is indeed regular aerobic exercise. They force the heart and blood vessels to constantly work, adapting to increasing loads. Therefore, the cardiovascular system of a trained person works smoothly and efficiently, providing oxygen to all organs and tissues of the body.
Heart condition gradually worsens with age. This is shown by the “aging curve” obtained by testing the condition of the heart and blood vessels of people aged 20 to 80 years. It clearly shows that the average performance of a person’s cardiovascular system worsens every ten years of life. However, for those who regularly train aerobically, these indicators decrease much more slowly.
Aging cannot be prevented. But it is quite possible to slow down this process. Train your heart, develop strength, flexibility and endurance - and you will always look and feel much younger. Aerobic exercise is the key to a healthy heart and your chance of staying active and energized longer.
“I always believed that aerobics burns fat. But my trainer said that aerobic exercise only develops endurance. Does this mean I can’t lose weight by doing aerobics?” Ekaterina Cherkasova, Saratov
— Many people think that any aerobic exercise “burns fat.” In fact, it is important not to stop for a second for 40-60 minutes, since fat burning will begin only after 20 minutes of continuous movement. In addition, aerobic training is really designed to help you develop one of the physical qualities - endurance. With aerobics you will definitely improve this quality. But no one can guarantee that you will be able to lose weight or change the shape of your muscles.
Why develop endurance if it doesn’t make you more beautiful and slimmer? The stamina you build during exercise will really help you lose weight, as long as you eat right.
Endurance is a certain level of development of the cardiovascular system. A trained heart and blood vessels deliver more oxygen and nutrients to every cell in your body, so you can work longer and get less tired.
An untrained person breathes more often and eats a lot, trying to provide himself with vital substances. But its cells still do not receive enough oxygen and nutrition, since the body does not know how to effectively use what it receives.
A sign of good endurance is even breathing and the ability to manage with a small amount of food without reducing performance. A resilient person simply glows with energy, while managing to do a thousand different things. Don't exercise because you're too tired? Remember: the longer you lie, the harder it is to get up. Where does energy come from if the heart and blood vessels barely work, not having time to deliver vital substances to the cells? By developing endurance, you improve your performance - and not just during training.
A person whose body effectively uses everything that comes into it works more and accomplishes more. He sleeps well, fully recovering in a short time, so he is always full of energy and more resistant to stress. Endurance gives us efficiency and resilience, allowing us to enjoy life and not waste precious time.
“I go to aerobics three times a week. My goal is to improve my figure, make it more beautiful. Is this frequency of exercise enough to lose weight? Karina Pashina, Orenburg
- We all want to be beautiful. But what is a beautiful body? No matter how fashion changes, a healthy body is still considered beautiful. The recent boom in painfully emaciated girls and slender boys quickly passed, giving way to a slender and athletic ideal. Many women strive to lose weight at any cost, spending considerable effort and money on it. But think about it: the root of the word “thin” is “bad,” that is, bad.
A beautiful body is a healthy body. It makes no sense to be a thin, weak and unhealthy person when you have every opportunity to have good health and a slim, athletic figure.
Aerobic exercise can really help you become more attractive. Aerobics does not make you gain more muscle - this is a well-known fact. But aerobic exercise helps reduce the proportion of fatty tissue, which means it makes your body slimmer and more beautiful.
You can understand how often you need to do aerobics to achieve a good effect using a simple calculation. In an hour of aerobic training, you spend from 200 to 800 kilocalories, depending on your weight, type of training and its intensity. And one gram of fat tissue is about 7 kilocalories. And don’t forget to take into account the calories you get from food.
The guarantee of your success is a combination of aerobic training with a balanced diet. Determine the frequency, intensity and duration of exercise that suits you, make a plan and stick to it. Your trainer will help you determine the appropriate frequency of exercise.
As a guide, I can provide the following data: according to doctors, a person needs at least 6 hours of physical activity per week. At the same time, it is not necessary to do aerobics all this time.
Choose a workout that you will enjoy: run, walk, bike, classical aerobics, dance, step, or any other type of aerobic activity. Choose activities that you enjoy and be sure to alternate workouts. The main thing is that your heart rate during exercise is in the range of 60-80% of maximum.
Try to strictly follow the plan. If you suddenly have to miss a workout, “fill the gap” as quickly as possible. Believe me, these efforts are not in vain. Your reward will be your new body - slim and healthy.
“I’m happy with my weight, but I want to strengthen my muscles and lose some fat. I’ve been going to aerobics for 4 months now, and my weight hasn’t changed. How do I know if I have less fat and more muscle?” Ulyana Gorokhova, Stavropol
— As you know, the beauty and health of the body can be measured. For this purpose, doctors have developed special standards and characteristics. One of these characteristics is body composition, or its composition. To determine it, you need to find out what the ratio of muscle, fat and bone tissue is in the body. The more muscle a person has and the less fat, the better their body composition.
Accordingly, there are two ways to improve your body composition and make it leaner. You can either increase the proportion of muscle tissue or reduce the amount of fat. How much fat does the body need to be both slim and healthy? A normal figure is considered to be 8-12% of adipose tissue of total body weight in men and 17-24% in women. There are several ways to find out what percentage of fat tissue is in your body. Two of them are considered the most common and accessible: caliperometry and a test using electronic fat analyzers. In the first case, using a special tool - a caliper - they measure subcutaneous fat in different parts of the body and enter the results into a table. In the second, the amount of body fat is determined using an electronic device that quickly and completely painlessly determines the percentage of fatty tissue in your body. Both procedures can be done in sports clubs.
However, you should always remember that such measurements cannot be perfectly accurate - there is always some error. Therefore, it is better to compare the results of measurements carried out on the same equipment. And don't trust the scales. After all, body weight depends on a huge number of parameters, including the phase of the menstrual cycle, nutrition, and fluid consumption.
The best and most objective indicator of changes occurring in your figure is your clothing. If your weight has not changed, but your clothes have become looser, you are on the right track. This means that your body has become more dense, that is, the volume of muscle tissue has increased, but the fat has decreased. If your favorite things become tight, the amount of fat tissue increases, and muscle tissue decreases. In this case, I advise you to pay attention to your diet and adjust your training program.
To make the weight loss process more successful, first, eat rationally. And secondly, regularly assess the proportions of fat and muscle tissue.
Olga PAVLOVA
Topics weight loss
Discuss
You have problems with hormones
People so often cover up overeating with hormonal imbalance that this argument is simply no longer taken seriously in the healthy lifestyle community. Still, a small percentage of gym goers may actually encounter this problem.
If you have been eating at a calorie deficit for a long time, scrupulously weighing each portion, but your weight remains the same or increases, a hormonal imbalance is probably your case.
What to do
Go to the doctor as soon as possible. Hormonal imbalances cause problems much more serious than excess weight, so it’s worth making health a priority.
