29 HARD errors in weight loss. How to lose weight

the essence of weight loss

Range of the slender body in our country and around the world, gets a completely new look. More and more people who want to have strong muscles, a slender body, raised the body, the health. A major contribution to the growing popularity of the slender body is the development of information technology.

Due to the development of the Internet, information has become more accessible, more transparent, more interesting.

Now each person can find everything he needs just by entering your interesting query in the search bar of Google or Yandex.

A huge leap in the popularity of harmony, occurred in the last 10 years.

Of course, the number of qualified trainers and experts in this area, can not grow in direct proportion. Although, I admit that progress in this direction.

This article highlighted for you 29 the major mistakes people who want to lose weight.

1. Desire to burn fat through the "greenhouse effect" or with the help of massage

People believe that the next miracle cream, slimming belt and muscle building press, bath, discarding the fat deposits on special simulators will help them to lose weight.

Fat loss is the use of a special blood fatty acids and glycerol, the result of lipolysis as an energy source.

Now you understand how silly it is to wrap yourself in cling film, to use all kinds of things, such as belts for weight loss, for the hope that is with a sauna or bath will you lose weight?

There is no "greenhouse effect", if we are talking about fat burning does NOT EXIST!

In the sauna, fat and other cells of our organism LOSE WATER! However, the nuclei of these cells do not become less.Guess what happens after the bath, you will drink a few glasses of water? The fat cells are filled with water and the weight will be back.

2. The desire to lose weight only in one part of the body,

"I'm okay, only I would lose weight in the thighs and tummy".

I think you often hear it from their friends and acquaintances.

But then again, not a "distillation of the fat" from one place to another or fat burning in one place it is impossible (there are many studies on the local fat burning, but solid evidence yet).

Fat burning is triggered by our hormones, which circulate throughout the BODY.

The hormone may not circulate only in one place (e.g., hips), that will be carried around the bloodstream in both circles of blood circulation, penetrating everywhere will be able to get (capillaries, vessels, veins, arteries) and contact the tissues through receptors.

3. The almost complete refusal of food

Another common error.

Sudden abstinence from food leads to the slow down of metabolism, which is almost completely stop burning fat.

And then, when you fail (and it will happen), you will gain even more fat, as the body will think: "what if this happens again? This is necessary to protect themselves in case of famine".

4. If, in accordance with the basic rules of the diet

It is the Foundation of each diet creating a DEFICIT of CALORIES (energy) in the body.

  • If you consume MORE calories than you expend, you will GAIN WEIGHT!
  • If you have the calories consume as much as spending, you are still the same!
  • If you consume LESS calories, than you consume, you will lose WEIGHT!

Nothing in the body is not taken out of nowhere.

If you get less energy than it consumes, you will lose weight.

5. The lack of current power

Reduced calorie can lead to slower metabolism, which will stop the fat burning.

So we need to trick our body, start eating more frequently, but in SMALL quantities!

The body will think: "Eat often, so no sense in slowing down metabolism, lack of energy".

But the amount on the day that you will eat LESS! So, that you will lose weight.

6. Complicated power supply circuit in the initial stage

People seem to think that is all of the unusual are unusual ways.

Therefore, there are various idiotic diets and meal plans.

The kremlin diet, Japanese diet, chocolate diet, cabbage soup diet, green diet, etc ..

More degrees of liberty (articles are in nutrition, supplements, changes in diet), the more DIFFICULT to analyze the results.

7. Ignoring the daily and other activities in addition to training

A lot of people think that is how many they will lose weight, depending on the training.

People do not take into account your physical activity throughout the day + a basic pool of energy (metabolism, heat transfer, etc).

For example, the consumption of 2000 kcal per day.

He works in an office all day sitting on the fifth point, and in the evening to go to training, food control. In fact, it gradually begins to lose weight.

What if this man is a porter and worn like crazy all day long, with weights for arms and back?

2000 kcal per day would be too little, because he will be on 400-700 calories a day, to spend more.

Therefore slowing down the metabolism and stop burning fat.

You must lose weight gradually.

8. Use is not effective types of physical activity

"I've heard a thousand times: "what if I don't like to lift weights? This is so stupid. I would rather go for swimming or dance."

This is not so stupid and uninteresting and what is not.

Is what is effective and what is only going to exhaust you (or will suck your money) and taking your time.

Physical activity in the gym not only allows you to get rid of excess fat, it allows you to make beautiful your muscles!

9. The ignorance of your "reference point"

The starting point is the amount of calories that you need throughout the day, not to thick and not to lose weight.

Need to start a gradual reduction of the calorie content.

Reduced-calorie leads to fat loss.

10. Lack of attention to the calories

Follows from the previous paragraph.

If one day you ate 1800 calories, and the next in 1920, then 1750, then 2100, then what about fat loss can be a speech?

You don't know where to start to gradually reduce calories on a daily basis, so marking time.

11. Lack of attention in relationships BZHU

The necessary calories that we can gain if we eat one potato, but is this right?

For the normal functioning of our body, we must consume:

  1. Protein.
  2. Fat.
  3. Carbohydrates.

Not counting the vitamins, minerals and other macro and micronutrients.

Each CIBUS has in our organism an important role. With the lack of any of them, may not be beneficial to us, the imbalance.

12. The use of large quantities of food with a high glycemic index

The glycemic index (GI) is a QUANTITATIVE measure of carbohydrate utilization.

After eating foods with a high glycemic index (carbs that are rapidly digested, basically) in the blood begins to circulate large amounts of GLUCOSE.

In response to the receipt of glucose, our pancreas begins to produce INSULIN (a transport hormone in our body, which transportorul glucose for use).

Insulin is an antagonist of growth hormone (growth hormone is one of the hormones that help burn fat).

In other words, the INSULIN STOPS the fat burning PROCESS.

Therefore, the more sweet and starchy foods you eat, you drink this beer, the harder it is for you to lose weight.

13. Too frequent changes to the training program on drying

Extra stress during the energy shortages completely useless.

Therefore, the desire to be better can do worse.

The stronger the training stress during drying, it is more likely that they will lose even more muscle mass.

Best option: leave the strength training without any changes. Plus, add cardio.

14. The greater the number of repetitions, abbreviated relaxation training

The reduction of the working weights, that will lead to a decrease in muscle size (why the body's large muscles, which consume a lot of energy, when you can reduce them and reduce energy consumption?).

Plus the new intensity of the exercise, which will cause unknown stress to the body, that will really help you catabolism of fatty tissue, but unfortunately, not only fat.

A lot of the faster it will burn and our muscles.

So, if your time is limited and you don't care how much muscle you have, it is in principle a way, but if the muscles for you to play a key role, leave your own training program without any changes.

the absence of the muscular sense

15. The lack of a developed "muscle sense"

Most of the people who are not willing to spend 1-2 months to work with lower weights to work on technique and learn to FEEL the contraction of the target muscle.

In the end, they immediately begin to work with the workers, at that time, weights, quick pump up of certain muscles.

The irony is that in the end the lost time, a lot more, because inlinuntur load, which do not fall under the goal can work only at the initial stage.

16. The daily lack of sleep

In nature has not yet invented a better way to "restart" the system, like a dream, in one form or another.

During sleep our body to actively run the recovery, tissue and energy.

If we continuously ignore this process, sleeping for 4-5-6 hours, then we consciously have to understand that we can not recover until the end.

Especially if you're a fan of carousing with friends on the weekends.

In time, any of the systems in the body gives in and starts to act up.

17. The lack of a training diary

A training diary will help you to understand how much you need to do in each approach. In each exercise.

18. The effect of "fuck it all"

There is a psychological moment, when someone sits on a diet, and then allows herself to eat something that is not available in the menu.

For Example, "Snickers".

Then comes the guilt...

And people, instead of just continue to have the right to eat, eat more, thereby exacerbating the situation.

19. Excessive self-pity

Try to get rid of this habit. Almost no one is interested in. People are selfish by nature.

20. Lack of understanding, why is all this necessary

There are situations when you will not understand why you are doing something.

She starts to go to the gym, but very quickly, her motivation falls.

Why? SHE DOES NOT UNDERSTAND WHY HER!!!

She starts slacking off at training and then chocked the whole thing of ice cream.

Nothing progress, the mood is bad (my husband does not want), motivation is at zero.

What to do?

To understand why it is USEFUL for YOU!

21. Too sudden transition to a new type of energy

Let's say that a man eat like a hit, but suddenly he decided to change his body and life.

This severely restricts calories and starts to eat in accordance with the plan.

What can happen? THE SLOWING OF THE METABOLISM.

Sudden lack of energy is stress for the body. This will help to ensure that you eat a little more.

You will be afraid to want to eat, feel tired and lethargy (metabolism slows down, the body tries to consume less energy), you want to sleep.

Go to a new type of food, which is GOOD. But don't do it suddenly. The more gentle you make this transition, the less likely it is that the body reacts negatively.

22. Masochista

Many people think that eating a little, although in fact they eat too much!

Have meals, but between them not to eat bananas, yogurt, candy with tea.

As a result, constantly fall out of the corridor calories and even start to gain weight.

This is not even their fault.

Our body is an amazing adaptation mechanisms.

If you decide to lose weight, stick to a set plan, otherwise you risk a lot of time to waste.

23. Insufficient water intake

Almost all reactions in our body take part of water.

With its lack of all reactions naturally slow down.

Try to drink 2-3 litres of pure water per day and you will see how your progress can accelerate.

The lack of analysis and the correction for weight loss

24. The lack of analysis and the correction for weight loss

Consider your calorie, the analysis of the results each week (the weight, which is reflected in the mirror), and adjust your progress.

25. Expected instant results

If you've spent your whole life eating the way I wanted and not exercising, gained 110 kg, then do not expect the process of weight loss will be immediate.

Over time, our body moves to the "reference point" and accustomed to their weight and body composition.

Therefore, the more complete, the more you will lose weight.

Bear with me. If you do everything right, then progress is inevitable, but don't expect that you will immediately, within a few workouts or useless treatments to get rid of weight with you.

26. Eating at night

We all have different schedules, different amounts of free time, but it is a big mistake is the almost complete absence of food during the day and foraging at night.

Such large breaks in the food slows down the metabolism.

And eating before bed makes the hard work of our pancreas, injecting into the blood of large amounts of insulin.

Insulin inhibits the functioning of the hormones that promote fat burning, which occur during sleep (HGH, for example), because it is their antagonist.

Such a manipulation is not very useful from the viewpoint of weight reduction and health.

27. I hope that for fat loss, without diet

Girls, buy a lot of different fat burners.

And you wonder, "Why am I not losing weight?".

And because they are With weight loss, but there is NO SUBSTITUTE.

If you do not control diet, to lose weight very, very difficult.

28. For too long the transition from knowledge to action

There are a number of people: the eternal students.

Constantly learn new things, to get some new information, but NEVER IMPLEMENTED!

Sometimes the hardest part is to START something to do.

When you start to do at least something, then it will be easier to adjust to your movement, because it is theory, as a rule, VERY FAR from the practice.

29. The lack of specific objectives and a crazy desire

When you don't know what you want, and the result will be inlinuntur and mild.

Many say: "I want to bulk up, but without the fat, well, and on the line you want to get, and yet will dance and Boxing to do." At the end, not everyone.

Remember:

"Bi-directional nature of the load average unexpressed result,"

No wonder there is a proverb:

"Chasing two hares you will catch neither"