5 στρατηγικές για απώλεια βάρους αλλά και…..της πείνας! - GYM Base | More than a Gym!
Φρέσκο, από σημερινή δημοσίευση του Burn the fat Newsletter του Tom Απώλεια βάρους hoboken. Ενδιαφέρον ανάγνωσμα. How are you going to maintain your new body? What does your next set of 12 week, 6 month and 12 month goals look like?
How do you plan to stay motivated?
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What will prevent you from slipping back into old patterns? Once you reach your ideal weight and body fat level, you? It may seem like an απώλεια βάρους hoboken to approach maintenance with the attitude of continuous improvement, but if you do, it will be the start of an exciting and rewarding new lifestyle, not a tedious fight against backsliding.
Even better, as long as you? Your daily program will become so habitual you won? Eventually, your unconscious mind will run the whole show for you. Well, almost. You can never let down your guard or take your success for granted. As Thomas Jefferson said,? The relapse problem A woman in a support group once said,? Everyone in the room gasped with respect and admiration.
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Then she finished her sentence. Unfortunately, it was the same 20 pounds 10 times.? Relapse has always been a problem with health-related απώλεια βάρους hoboken change. A study from Oxford University on weight maintenance and relapse published in The International Journal of Obesity confirmed the statistics we? Obviously, there are some big differences between substance abuse relapse and weight relapse, namely the pharmacology of drugs, nicotine and απώλεια βάρους hoboken.
But there are also some striking similarities, including the relapse statistics themselves. So similar are the mental and physical challenges, that many people believe overeating απώλεια βάρους hoboken obesity are addictive d3 για να χάσετε βάρος and should be treated as such.
Whether you think that απώλεια βάρους hoboken lost weight is as serious as substance abuse relapse or not, don? Maintaining a stable lean bodyweight is απώλεια βάρους hoboken very important health goal. Research in animals and humans has revealed that weight cycling can make your metabolism less efficient. After each bout of weight loss and regain, it becomes more difficult to burn fat the next time. You also become more predisposed to sudden weight regain if you binge or even if you reefed to previous maintenance levels.
Long term, your body composition may get worse, as you lose large amounts of lean tissue during the weight loss phase, but regain more fat than muscle on the rebound. In the end, you? Weight cycling has detrimental effects on your health as well. Usually, your blood pressure and blood cholesterol will go down in parallel with your body fat level.
However, when you regain weight in repeated cycles, the negative effect on your blood pressure and cholesterol can be greater than the positive effects you got from losing the weight. Some experts even propose that weight cycling απώλεια βάρους hoboken shorten your lifespan. Avoid these weight relapse mistakes One piece of good news is that the reasons for relapse are not a mystery.
We know why weight regain happens and it? Weight relapsers have been studied in great depth and their behaviors are quite distinct from maintainers. If you take an inventory of which regainer behaviors απώλεια βάρους hoboken Relapse mistake 1: Choosing the wrong diet to lose the weight. Maintenance begins with choosing the right nutrition program during the fat loss phase. The first mistake that leads to relapse is following a fad diet or any diet so extreme or restrictive that it triggers binging or is simply too difficult to stay on for long.
This includes not only the eating plan itself, but also any other weight loss methods, such as supplements or drugs. One study published in απώλεια βάρους hoboken American Journal of Clinical Nutrition found that far more relapsers had lost weight by fasting or taking appetite suppressant pills than maintainers. Apparently the fasting helped take some weight off and the pills helped curb hunger, but neither helped keep the weight off.
Relapse mistake 2: Unrealistic deadlines. Many authorities say that unrealistic weight goals are one of the biggest causes of failure and relapse.
Most people sell themselves short and don? Puny goals and low standards are set for one main reason: fear. By setting low standards, you don? You can play it safe if you choose, but if you do, that? We all have genetic constraints and we can? You simply have to be smart about choosing deadlines.
Το να απαξιώνουν ή να κατηγορούν τον εαυτό τους είναι το σύμπτωμα που κουβαλούν όλοι οι άνθρωποι με διαταραχή βάρους. Δεν υπήρξε κανείς που να επισκέφθηκε το γραφείο μου και να μην ήταν θυμωμένος με τον εαυτό του για την έλλειψη ελέγχου που παρουσίαζε αναφορικά με την τροφή — για τις ποσότητες που κατανάλωσε και για απώλεια βάρους hoboken παραπανίσιο βάρος του. Και να φανταστεί κανείς πως το αδυνάτισμα βασίζεται πάνω στην «απώλεια ελέγχου». Μοιάζει να είναι ειρωνικό, αλλά ο παχύσαρκος χρειάζεται να μειώσει τον έλεγχο απώλεια βάρους hoboken διαρκή περιορισμό που θέτει τον εαυτό του για να μπορέσει να έχει το επιθυμητό αποτέλεσμα. Για να συμβεί αυτό είναι απαραίτητο να αυξήσει τη συνειδητότητά του για να δει ξεκάθαρα πώς πράττει.
To calculate the time frame, divide your amount of weight loss desired by the ideal weekly weight loss target of two pounds per week. If you want to drop 30 pounds, at two pounds per week, that? If you factor in some water weight loss απώλεια βάρους hoboken above average fat loss, you might get there in 12 weeks.
But if your goal is 30 pounds in 30 days, you? Even if you met that deadline by dropping large amounts of water and lean tissue, it would have been counterproductive because there? Relapse mistake 3: Abruptly stopping a nutrition or exercise program.
Carmen was a year-old mother of one who I worked with several years ago. I remember her well because she experienced some of the best results I have ever seen. Her motivation was driven to an all time high by entering a 12 week before and after competition which offered a hefty sum of prize money to the winner.
Ты же знаешь, что я бы осталась, - сказала она, задержавшись в дверях, - но у меня все же есть кое-какая гордость.
Фонтейн поднял голову и произнес с ледяным спокойствием: - Вот мое решение.
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Он страстно желал разделить эту мечту со Сьюзан, осуществить ее с ней вместе, но знал, что это невозможно.
She hired me to measure her body fat percentage every week. If you looked up? At the end of the 12 weeks, she took her? The last day I measured her body fat, her jeans were almost falling off her as she was literally jumping up and do wn for joy.
Then the strangest thing happened. As soon as the contest was over, she stopped training and dropped out of the gym overnight. My calls went unanswered for weeks. Months later she finally turned up. απώλεια βάρους hoboken
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She was heavier than before and very depressed about it. Απώλεια βάρους hoboken had not thought or planned a day beyond her 12 week goal, so when the contest ended, her reason to continue had ended.
She took for granted that the physique she developed from 12 weeks of serious effort could not be maintained without continued effort. One study on long term maintenance sponsored by the Kaiser Permanente HMO organization said that the relapsers seemed to assume that their lost weight was? Relapse mistake 4: Returning to your previous caloric maintenance level without increasing activity. After a large weight loss, your calorie maintenance level is lower than it was when you απώλεια βάρους hoboken.
With a 50 pound weight loss for example, an average guy will have απώλεια βάρους hoboken maintenance level about calories lower than when he started his fat loss phase. Do you see the conundrum? If he goes back to his old maintenance level, and all else απώλεια βάρους hoboken equal, he is guaranteed to regain the weight.
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The math equation has changed! Even if you? If you? You have two choices. One, you can get used to eating less than you did before your weight loss. Two, you can get used to exercising more. Ideally, you? This reduction in calorie needs after weight loss explains why increasing exercise has always been the single most cited success strategy for long term weight maintenance. The increased activity offsets the lower maintenance level and it?
Relapse mistake 5: Dichotomous thinking.
Relapsers see situations in black or white terms without shades of grey. For example, they insist they have no time to train, rather than making efficient use of what little time they have. If they have one bad meal, they feel as if their entire week has been completely ruined.
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If they miss a deadline, instead of just pushing back the date, they think they blew an entire 12 weeks. Relapsers also have very rigid ideas of what success means. For example, they might define success as weighing pounds απώλεια βάρους hoboken anything other than pounds is seen as a failure. Fitness is not a win or lose, pass or fail situation. Fitness is a journey of learning and self improvement. All or none thinking creates unnecessary stress and doesn?
Cut yourself some slack and avoid this mistake in thinking at all costs. Relapse mistake 6: Perpetual dissatisfaction with body weight and shape.
Relapsers express great dissatisfaction with their new body weight and body shape, even when they? They tend to make comparisons of themselves to others and when taken to an extreme, this turns into perfectionism where no achievement ever seems good enough. Relapsers also tend to make judgments about themselves as a απώλεια βάρους hoboken based on strictly on their physical attributes.
The pursuit of constant improvement is clearly a virtue. Some of the healthiest and fittest people in the world credit their success to never becoming complacent and always striving for better results.
This seems to be in conflict with body dissatisfaction as a cause of relapse. We can reconcile this paradox by understanding that you can strive for continuous improvement while also liking yourself at every step along the way?
Not everyone wants or needs the washboard abs of a Men? Use thinking here.
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- Γνωρίζατε ότι ο αριθμός των γεύσεων σε ένα γεύμα επηρεάζει το πόσο τρώτε; Προσπαθείτε να χάσετε βάρος με εξαντλητικές δίαιτες χωρίς αποτέλεσμα; Η απώλεια βάρους είναι παράλληλά τόσο απλή αλλά και τόσο πολύπλοκη υπόθεση.
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How far to you want to go and how much are you willing to pay? Relapse Mistake 7: Απώλεια βάρους hoboken coping and stress management skills. High levels of stress, unexpected life events and negative emotions can all lead to weight regain if you don?
Maintainers experience the same non-health stresses that relapsers do: financial difficulties, family issues and work stress. The difference is, relapsers use food to distract themselves or escape from bad feelings rather than confront their problems head on and develop alternate coping mechanisms.
Women need to be more on guard then men. According to the Styles survey, which was conducted to identify characteristics of weight maintainers, more men The most likely reason for this difference is women are usually more emotional than men and are more susceptible to emotional eating.
Regardless of your gender, to maintain your weight, you have to continue reminding yourself that food is for fuel, for nourishment and body-building material, not for coping with stress. Απώλεια βάρους hoboken you haven?