WHY LOSING WEIGHT MAKES YOU NERVOUS?

man in stress
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When you lose weight with healthy diet, nervousness is a normal sight, because the body no longer receives the same nutrients as before, and physical activity is different.

AVOID STRESS!

I don’t think it comes as a surprise when I say that stress is also one of the main reasons why many healthy diets and diet / exercise protocols don’t work.

The ever-increasing mental and physical exhaustion that characterizes stress is enough to make our workouts poor and the following healthy diet plans difficult.

In addition, stress affects many hormones in our body, such as cortisol. It is a hormone that controls, for example, the placement of fat in certain parts of the body and is also involved in influencing the amount of water in the body.

When stress occurs, cortisol secretion increases, the body retains more water, and fat burning becomes more difficult in certain parts of the body.

This, in turn, changes the visual image that faces us in the mirror. Even the tape measure and weight can be deceived. Excess water can be very confusing.

What happens is that the diet, which may have run smoothly so far, suddenly stops.

The weight does not fall, the dimensions do not decrease and the visual picture is the same week by week.

The dieter is starting to lose hope. The stress gets worse, which in turn only makes things worse.

In panic, you go even further for food or train your nose for blood. Again, things are getting worse.

The body begins to secrete even more cortisol, retain even more water, and sometimes the mirror image becomes even worse.

However, this is often the last straw, and the dieter gives up, eats the menu at the fast food restaurant and cries the pillow at night.

And again, the stress increases more and more. And overeating continues and continues. A person eats back what he lost during the diet and even more so.

As for nutrition and exercise, here are some suggestions:

1. Training should be moderate and consistent with goals and training levels. Excessive exercise can lead to overtraining and stress, even if it is not immediately felt. There are limits to the body’s ability to adapt, and if you try to develop too quickly, you may achieve the opposite result.

2. For diet plans, always find a way to enjoy your favorite foods. Don’t arbitrarily avoid foods but think rationally. I believe it was soon discovered that some foods are simply not practical choices for everyday eating with your goals in mind. This reasoning is far better than restricting any food because of some myth or prejudice.

3. Start calmly and slowly and try to integrate all changes in diet and exercise into your lifestyle. You should not feel a stressful obligation to train or follow a diet – it should be a normal part of everyday life. It should be a pleasure because you know that what you are doing is good for your body and makes you happy.

4. When dieting, keep weight loss slow and controlled. Any energy deficit is stress on the body. However, a small deficit does not cause special problems, but a large deficit is already severe hunger and the body responds accordingly.

5. Be optimistic, but also be realistic. By this I mean that you never think that you cannot, cannot or cannot. Everyone is able to get in good shape, but be realistic and realize that the more change is needed, the longer it will take. Accept the time spent, but look to the future with optimism.

The more I deal with nutrition and exercise, the more I come to the conclusion that it is the spiritual component – the feeling of well-being, the prevention of stress – that is one of the most important things at all.

You can’t expect good results in the long run if what you do irritates you. If exercise and diet are another extra stress, a distracting obligation and an uncomfortable activity, you will just burn out after a while.

There are several solutions. Many leave all the stress and responsibilities behind the gym door. Some, however, take the tension with them into the hall and direct it to move the weights. Many find even the slightest progress in further motivation. Their own success inspires them. In the mind’s eye, one sees oneself in good shape, strong and healthy. Such an optimistic view of the future is a very powerful helper. Also, try to set yourself up mentally. It’s not a shame to seek help from professionals as well. Most importantly, learn to enjoy life, because then everything else will be easier.

HOW TO LOSE 5 KG EASILY?

summerfield, woman, girl

Healthy weight loss tips

1. The first thing that needs to be addressed when dealing with the weight loss is that excess salts and water need to get out of the body in order to lose weight. 

Excess salts and water need to get out of the body. Body treatments help to remove excess fluid from the body:

  • vacuum massage
  • and pressotherapy.  

2. Review your diet and snacks.

Dramatically reduce your intake of sugars and carbohydrates in order to get the most effective results of your weight loss.. Exclude all cakes, cookies, breads, pies, pasta, white rice, porridges.

Do not eat during the month no bread at all, you can eat 1 small slice of black whole grain bread a day.

The main emphasis should be on a protein-rich breakfast: egg, yogurt, peanut butter (2 teaspoons without bread).

Eat proteins:

  • Meat: beef, chicken, sheep.
  • Fish and seafood: salmon, trout, shrimps, etc.
  • Eggs: Egg yolks are best.
  • Eat low-carbohydrate and mineral-rich vegetables: broccoli, cauliflower, spinach, tomatoes, cabbage, brussels sprouts, beets, lettuce, cucumber.

Don’t be afraid to overeat them. If you eat these vegetables cooked, with little salt and without sauces, you can eat them no matter how much, you can not eat more than 50 kcal a day.

Of the fats, consume useful fats:

  • olive oil,
  • coconut oil,
  • avocado,
  • ghee.

3. Eat 1200 – 1400 kcal per day, divided into 4-5 meals in order to get the maximum of your weight loss.

Divide the meals so that you eat 300-350 kcal for the three main meals and 100-250 kcal for the two snacks.

NB! Eating too little makes the body store food instead!

4. Make sure that there are no more than 300 kcal of carbohydrates, fats or so-called red nutrients per day.

As dairy products are included, reduce the consumption of dairy products. Eat dairy products 200 g a day, no more.

Prefer richer foods:

  • cottage cheese,
  • ricotta curd,
  • Greek yogurt.

Eat unflavoured and unsweetened products and prefer low-fat cheese (from goat’s or sheep’s milk), mozzarella.

5. Exercise and physical activity every day.

Just 2-3 times a week training is not enough to lose weight. If you want to lose weight, you need to be physically active and on a daily basis.

Walking works very well. Take at least 5 km of fast walking every day, i.e. 1 hour.

6. Recommendations for maximum weight loss

  • Drink water. If you feel an empty stomach, drink a glass of water first. Often we have a lack of fluid in our body instead of food. If you feel thirsty, you are already short of 2 hours of water. You should drink at least 2l of water a day.

Once you have started your diet, you need to be especially careful about drinking water, as fat burning releases gases that are toxic.

Therefore, it is necessary to monitor the drinking of water during weight loss, so that no toxins remain in our body.

It is best to consume clean spring water.

All kinds of blackberries and juices contain a lot of sugars and are not suitable for continuous consumption.

It is recommended to drink special flavored water in the morning, which helps to get water out of the body better.

Taste or vitamin waters make the kidneys work. Strawberries, watermelon, cucumber, celery are well suited for this purpose.

  • Dry brushing of the body also helps to remove waste products from the body.
  • Sleep enough. It is necessary to sleep at least 7 hours a night.

Preferably another small “beauty” sleep for 15-20 minutes during the day, for example around 3 pm or 6 pm-7pm before dinner.

  • Weigh yourself at least every day. Always do this at the same time in the morning when waking up before a meal.
  • Use smaller plates.
  • Keep a nutrition diary. Do this in one of the nutrition apps or take a separate notebook.

We often think we are eating healthily, but black and white reveals the truth about what and how much we actually eat.

  • Do Detox. Perform a cleansing or detox diet before doing the diet above.

Losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.

 
 

AWESOME AND EASY 20 MINUTE HIIT TRAINING FOR THE BEGINNERS

The 20 minute HIIT training for the beginners hereby is recommended by the TAILOR MADE FITNESS leader CHRIS ANTONI.

Warm up

  • On-site running (20 seconds)
  • Star Jumping (20 sec)
  • Heel lifts (20 s)
  • 5 repetitions

Basic Training

Each exercise should be done for 30 seconds and then rest for 30 seconds. Initiate 2 repetitions, but increase it if you already feel stronger.

 

  1. KNEE LIFT RUN ON THE SPOT

knee lift run on the spot
Photo by Dinielle De Veyra from Pexels

Benefits: strengthens body and foot muscles and raises heart rate. It also helps to improve coordination and flexibility.

2. SQUATS

women making squats
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Benefits: leg and back muscle traiing.

3. PUSH UPS (FOR THE BEGINNERS KNEES ON THE GROUND)

a woman making push ups
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Benefits: trains the upper body and strengthens the forearm and wrists.

4. MOUNTAIN CLIMBER

a man doing mountain climber exercise
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Benefits: the exercise for the whole body that improves endurance.

5. STEP OUTS

a woman making step out exercises
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Benefits: trains key muscle groups in the legs, including buttocks, tibia and knee tendons.

6. BENDING THE TRICEPS ON A BENCH

a man bending the riceps on a bench
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Benefits: trains triceps and chest muscles and shoulders.

7. PLANK

a woman making a plank exercise
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Benefits: internal body muscle strengthener.

8. SIDE PLANK

two women making side plank exercise
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Benefits: mainly strengthens side muscles, but also trains the shoulders, body muscles and hips.

9. CRUNCHES

a woman making crunches exercise
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Benefits: helps to train abdominal muscles that support the spine and improve posture.

Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level. When your workout consists of a HIIT session, your body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region.  Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session. 

Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of a HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.[27]

For more personalized questions don’t hesitate to ask 24/7 from personaltrainer@dreambody.lv