Многим знакома ситуация, когда человек прикладывает максимум усилий, чтобы выглядеть стройнее: начинает правильно питаться, заниматься спортом, вести активный образ жизни, при этом продолжает набирать килограммы и теряется в догадках – почему вес не уходит? Сущность этого явления была неоднократно исследована учеными, диетологами и фитнес-тренерами, которые сделали ряд немаловажных выводов о природе такого парадокса.
Как уходит вес при похудении
Специалисты по здравоохранению сошлись на том, как уходит вес при похудении. Человек начинает худеть, избавляясь сначала от лишней жидкости в организме, на втором этапе уходит накопленная ранее жировая ткань. В этот период следует начать заниматься физическими упражнениями, которые помогут предотвратить такие неприятные последствия похудения, как обвисшая кожа и целлюлит. Иногда при самых интенсивных тренировках жиросжигания не наблюдается и вновь назревает логичный вопрос о том, почему похудения по-прежнему не происходит.
Почему когда начинаешь заниматься спортом, набираешь вес
Часто можно услышать от тех, кто недавно приступил к занятиям в тренажерном зале, вопрос о том, почему, когда начинаешь заниматься спортом, набираешь вес? Такой парадокс объясняется несколькими причинами:
- Накапливание жидкости в мышечной ткани. Поскольку нагрузка увеличивается, организм, чтобы приспособиться к новым условиям, насыщает мышцы гликогеном, задерживающим жидкость. Ситуация изменится через несколько недель, когда тело адаптируется к физическим усилиям, метаболизм увеличится, и вес начнет снижаться.
- Переедание. Человек перестает контролировать свой рацион, считая, что компенсирует обильную еду тем, что будет более активно тренироваться. Пища должна соответствовать энергоемкости нагрузок, и лишь тогда вопрос, почему вес не снижается, потеряет актуальность.
Как быстро уходит вес при правильном питании
Чтобы знать, как быстро уходит вес при правильном питании, следует учитывать некоторые факторы:
- Калорийность, объем порций, регулярность приема пищи, сочетание продуктов.
- Наличие в прошлом многочисленных экспериментов с диетами, благодаря которым у вас нарушился обмен веществ.
- Присутствие или отсутствие регулярной физической активности.
- Гормональный сбой у женщин дополнительно может негативно влиять на то, почему вес не снижается.
- Особенности организма.
- Безопасным считается показатель 2-5 кг в месяц, тогда обратно набрать потерянные килограммы будет гораздо сложнее.
Почему не уходят объемы при похудении
Многим знакома ситуация: в результате нового образа жизни масса тела начинает уменьшаться, человек чувствует легкость, энергичность, занимается спортом с большей отдачей, но, примеряя одежду, не понимает, почему не уходят объемы при похудении. Этому есть несколько объяснений:
- Если вы едите пищу, где слишком мало килокалорий, ваш организм будет испытывать серьезный стресс и вместо липидной ткани будет сжигать мышечную.
- Необходимо прорабатывать все части тела, разнообразить упражнения, иначе похудеть в объемах будет затруднительно.
- Поскольку сначала уходят сантиметры в тех местах, которые начали толстеть последними, то вы можете не заметить, как уменьшилась область ягодиц, руки или внутренняя сторона бедра.
- Чем меньше времени вы будете уделять спорту, тем медленнее будут уходить объемы.
- Излишки соли задерживают в организме воду, которая является частой причиной того, что сантиметры стоят на месте.
Почему не уходит вес
Самый насущный вопрос всех худеющих о том, почему вес стоит с учетом всех титанических усилий? Медики называют ряд факторов, которые не позволяют сбрасываться лишним килограммам:
- Проблемы со щитовидкой, из-за которой многие начинают поправляться, даже при строгой диете и активных нагрузках.
- Хроническое недосыпание (менее 7 ч в сутки) препятствует калориям полноценно сжигаться.
- Записывайте все, что едите. Возможно, набор веса обусловлен перекусами или большим количеством жирной, сладкой, соленой, копченой пищи.
- Слишком обильный ужин.
- Чрезмерно интенсивные тренировки без отдыха и релакса.
- Проблемы с кишечником: запоры или спаечные процессы.
При правильном питании
Часто женское общение заканчивается словами: «питаюсь правильно, а вес не уходит», но немногие представительницы прекрасной половины человечества могут объяснить, что подразумевает под собой термин «правильное питание». Быстрый перекус на ходу, небольшое количество белка и клетчатки, продукты, содержащие сахар или соль, низкоуглеводная или высокоуглеводная пища не дают жиру сжигаться. При самых интенсивных тренировках без сбалансированной еды: овощей, растительного и животного белка, цельнозерновых круп, килограммы и объемы будут увеличиваться.
При регулярных тренировках
Если утверждение: «хожу в спортзал, а вес не уходит» можно отнести к вам, то обратите внимание на такие нюансы:
- Начинать надо с правильного питания – возможно, вы употребляете чересчур много сложных углеводов и мало белка и клетчатки.
- Неверно рассчитанная интенсивность тренировки, однотипные упражнения, в процессе которых жир не успевает сгорать.
- Иногда масса продолжает прибавляться за счет мышц, а сантиметры тают, вы начинаете выглядеть стройнее и сексуальнее.
Почему вес не уходит, а объемы уменьшаются
Любому опытному тренеру известно, что если вес не уходит, а объемы уменьшаются, значит процесс похудения идет в нужном направлении. Поскольку жир легче мышц, но его охват больше, с уменьшением жировой ткани и увеличением мышечной вы не худеете по весам, но становитесь стройнее в объеме и сможете перейти к более маленькому размеру одежды. Зацикливаться на количестве кг не стоит, если параметры тела говорят о прогрессе.
При диете вес стоит на месте
Ситуацию, в которой при диете вес стоит на месте, называют «эффектом плато». Его суть состоит в следующем: на определенном этапе, когда привычное количество калорий начинает уменьшаться, а не расти, организм «замирает» на некоторое время, а масса тела даже может увеличиться. Иногда это вызвано нехваткой гормона щитовидной железы, задержкой воды в тканях, слишком строгим образом питания и тренировок, функциональной перестройкой тела на новый лад, плохой работой митохондрий (энергетических клеток), вот основные причины, почему на диете вес стоит на месте.
Что делать, если вес не уходит
В итоге, что делать, если вес не уходит? Попробуйте здраво оценить образ жизни: что вы едите, когда, в каких количествах, насколько вы активны в течение дня. Может, организм не успевает перерабатывать всю съеденную пищу и поэтому вынужден откладывать ее про запас, или вы замучили тело тренировками. Пройдите медицинское обследование, сходите к эндокринологу, сдайте необходимые анализы. Только комплексный подход и здравый смысл поможет вам достичь желаемого результата, поэтому в ваших интересах продолжать идти к своей цели.
Видео: почему не снижается вес
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Ну серьезно, если бы весь секрет был в том, чтобы меньше есть и больше тренироваться, тысячи личных тренеров и диетологов во всем мире сидели бы без работы. Понимаем, жутко обидно ограничивать себя в сладком, наматывать километры по беговой дорожке и не наблюдать ни грамма результатов на весах.
«Проблема многих программ снижения веса — отсутствие фокуса на возможных психологических аспектах вопроса, например стрессе», — говорит доктор Кевин Йованович, акушер-гинеколог и специалист в области похудения. В этой статье перечислены причины, которые могут мешать достижению твоих целей. Но не переживай, мы также подготовили советы о том, как все исправить.
1. Ты ешь недостаточно часто
Ограничение калорий не должно ассоциироваться с сокращением приемов пищи. «Исследование, опубликованное в журнале «Метаболизм», позволило выяснить, что, когда люди не завтракают, не обедают или не ужинают, уровень сахара в их крови увеличивается, что вызывает отложенную инсулиновую реакцию», — рассказывает лицензированный диетолог Лиза Московитц, исполнительный директор компании NY Nutrition Group. Это состояние также называется «режим голодания».
«Если перерыв между пробуждением и завтраком или между разными приемами пищи слишком велик, твой метаболизм может замедлиться, заставляя тело запасать калории в виде жира, а не тратить их для выработки энергии», — говорит Московитц.
Что делать: ешь не реже, чем раз в четыре часа на протяжении всего дня, это позволит контролировать аппетит и уровень энергии.
2. Ты наращиваешь мышечную массу
Весы не могут сообщить тебе о том, что при сохранении одного и того же веса твое тело на самом деле перестраивается за счет тренировок: ты теряешь жир и увеличиваешь процент мышц. Это прекрасно! «Цифра на весах — не самый важный показатель, главное в итоге — какой процент твоего веса занимают вода, жир и мышцы», — говорит Йованович.
Что делать: «Очень важно продолжать правильно питаться и регулярно заниматься спортом, даже если вес стоит на месте, — со временем результаты появятся непременно, — говорит Кевин. — С увеличением мышечной массы процент жира в теле уменьшается (поскольку увеличение веса гладких мышц усиливает метаболизм (ведь для работы таких мышц организму нужно больше энергии)». Преодолеть «плато» и продолжить терять вес помогает также смена режима тренировок и пересмотр диеты в пользу более полезных блюд.
3. Боишься, что потраченные на тренировке калории вернутся
С первым же приемом пищи. «Пропуская восстановительный перекус после тренировки, ты совершаешь большую ошибку, — утверждает Московитц. — Поскольку это один из самых важных приемов пищи за весь день».
В особенности это относится к приемам пищи после бега, езды на велосипеде и тренировок с весами. Эти и другие виды высокоинтенсивных занятий могут разрушать мышечную ткань, а употребление 10-20 г протеина и углеводов необходимо для восстановления и правильной работы гладких мышц (одного из самых эффективных ускорителей метаболизма в твоем теле). «Плюс голодание после тренировки означает, что позднее ты, скорее всего, переешь», — рассказывает Московитц.
Что делать: постарайся запланировать перекус в течение 30 минут после каждой интенсивной тренировки. Это — лучшее время для максимального усвоения питательных веществ и восстановления мышц перед следующим занятием. Лучший выбор для этих целей — молочный коктейль с низким содержанием жира, греческий йогурт, каша на молоке, бутерброд с нежирным мясом, протеиновый коктейль, взбитый в блендере с фруктами.
4. Ты слишком много занимаешься
Если тебе кажется, что в этом случае чем больше — тем лучше, запомни: чересчур интенсивные тренировки (особенно в компании с урезанным рационом) сильно усложняют тебе процесс похудения. «Повышенное усердие в спортзале вызывает выделение гормона стресса кортизола, который крайне отрицательно сказывается на пищеварении, состоянии иммунной системы и настроении, — говорит Московитц. — Исследования показывают, что повышенный уровень кортизола вызывает разрушение мышечной ткани и заставляет организм откладывать больше жира в районе талии». А сокращение рациона заставляет твой метаболизм замедляться еще сильнее.
Что делать: «Рассчитывай тренировки таким образом, чтобы заниматься не больше часа в день четыре-пять дней в неделю», — советует Московитц. В идеале хорошо бы проконсультироваться с диетологом, чтобы узнать оптимальное количество калорий исходя из твоих параметров и целей. Но что бы ты ни делала — никогда не ешь меньше 1200 калорий в день.
5. У тебя повышенный уровень стресса
«Можно заниматься по строгому распорядку и есть шесть раз в день исключительно здоровую пищу, но вес не сдвинется ни на грамм, если ты не будешь высыпаться и следить за уровнем стресса», — предупреждает Московитц.
Что делать: спать не меньше 6-8 часов в день. Избегать активности перед сном, например работы за компьютером, активных и эмоциональных разговоров, просмотров телевизора. Возможно, стоит исключить вечернюю тренировку (смотри по самочувствию). «Пересмотри свое расписание», — советует Московитц.
6. Гормональный фон не в порядке
Это может показаться крайне неправильным и нелогичным, но жир может выделять гормоны, которые усложняют процесс потери веса. «Жировые клетки вырабатывают гормоны эстроген и лептин, которые в малых дозах вызывают чувство сытости, а в больших — привыкание и чувство голода, — говорит Йованович. — Выходит, что чем больше в твоем теле процент жира, тем больше тебе хочется есть». Засада, да?
Что делать: чтобы контролировать уровень гормонов, следи за употреблением пищи с большим количеством сахаров. Такая еда может вызвать повышение содержания лептина, производимого жировыми клетками, и в результате — еще более сильное и неконтролируемое чувство голода. Так что не налегай на сладкое.
7. Может, у тебя поликистоз яичников
«В среднем от 5 до 10 процентов женщин страдают от поликистоза», — утверждает Йованович. Этот синдром возникает из-за нарушения сообщения между поджелудочной железой и яичниками, заставляя поджелудочную железу вырабатывать больше секрета для стабилизации уровня сахара в крови. А значит, углеводы и сахара имеют больше шансов отложиться в виде жира.
Что делать: кроме необъяснимого набора веса другие признаки поликистоза — это нерегулярные месячные и угревая сыпь. Заметила у тебя нечто подобное? Рекомендуем записаться к гинекологу — он поставит диагноз и, если нужно, назначит лечение.
8. Возможно, у тебя гипотиреоз
«Щитовидная железа — орган, оказывающий огромное влияние на пищеварение», — рассказывает Московитц. Влияет эта железа на метаболизм путем выделения гормонов Т3 и Т4. Эти гормоны говорят телу, каким образом оно должно использовать энергию (и сжигать жир). «Если щитовидная железа недостаточно активна, твое тело использует меньше энергии в состоянии покоя, что со временем приводит к набору веса», — говорит Московитц. Многим пациентам с пониженной активностью щитовидной железы приходится соблюдать крайне строгую диету с очень ограниченным количеством калорий, чтобы заставить организм сбросить вес.
Что делать: если кроме набора веса ты наблюдаешь у себя какие-либо дополнительные симптомы, например повышенную чувствительность к холоду, запоры, ломкость волос, повышенную сухость кожи, тебе стоит проконсультироваться с врачом и сдать анализы.
Почему НЕ УХОДИТ ВЕС. Топ-7 причин
Если при похудении вес не уходит, то не стоит отчаиваться. Это довольно частое явление. Но сказать однозначно, почему он остановился — нельзя!
Причин может быть огромное множество: вы слишком сильно урезали свой рацион с самого начала и ваш обмен веществ замедлился, вы стали меньше двигаться, возможно где-то понемногу перекусываете и даже не замечаете этого, либо еще множество разных вариантов.
У новичков, которые только пробуют худеть, часто можно наблюдать такую ошибку. Они думают, что если вес остановился, то значит они много едят и продолжают урезают еще больше свой рацион питания. Однако, и это не помогает, а весы показывают все ту же цифру. После этого у них начинается психоз, пропадает вся мотивация и желание к обретению подтянутой фигуры, которую так хотели.
Стресс, нервы и вот они уже идут к холодильнику. И начинают есть все подряд, а некоторые время спустя набирают вес еще больший, чем был до диеты. Это напрочь убивает желание еще раз садиться на диету, так как подозревают, что после диеты опять наберут вес. Так зачем вообще мучаться?
Для таких людей, я решил написать статью, которая сможет вам помочь в похудении, наконец, сдвинуть ваш вес с «мертвой» точки. Мы поговорим про самые распространенные ошибки при похудении и почему вдруг процесс жиросжигания остановился.
Содержание
Почему не уходит вес на диете. Самые распространенные случаи
Слишком жесткая диета для похудения
Основа всех диет — это ограничение дневной калорийности. Однако, составлять ее нужно грамотно, чтобы не было «огромной» ямы в дефиците калорий!
Когда вы садитесь на всякие моно-диеты с огромным дефицитом калорий — такие как кефирная или гречневая, то сначала за первые две недели у вас идут большие потери в весе (около 2 — 4 кг в неделю). А затем вес останавливается, вы чувствуете себя уставшим с самого начала дня и вам хочется зверски есть. Очень легко можно сорваться и начать есть все без разбора.
Если вы начали резко ограничивать себя, убирая практически все продукты из рациона и оставляя всего один или несколько в небольших количествах (в нашем случае пусть это будет гречка или кефир), то для организма это очень большой стресс и он «включает» защитную реакцию. Так как «думает», что скоро наступит голодная смерть и начинает замедлять все обменные процессы в организме, чтобы как можно больше сохранить энергии. В том числе замедляется и процесс жиросжигания.
Это очень распространенный случай. Вес стоит на месте, а вроде бы ничего не ешь… Знакомо? Тогда вот тебе решение проблемы.
ВЫХОД
Повысить калорийность диеты (увеличить количество продуктов, которые едите каждый день), чтобы раскрутить обмен веществ и продолжить худеть.
Забудь о диетах из одного и нескольких продуктов!
Составь ПРАВИЛЬНУЮ ДИЕТУ с большим набором продуктов или возьми готовые шаблоны на нашем сайте:
Замедление обмена веществ. Слишком долгое похудение
Чем дольше вы на диете, тем больше со временем замедляется обмен веществ.
Это происходит, потому что наше тело очень «жадное» и «экономное». Оно всячески пытается сохранить энергию в виде жира и «отдает» его с большой неохотой.
Чтобы добиться хороших результатов в похудении и обрести плоский живот, постоянно требуется вносить изменения в свой рацион: уменьшать количество калорий и свести их к минимуму со временем.
Тут такая же ситуация как и с очень жесткими диетами. Чем меньше еды становится в рационе — тем больше замедляется обмен веществ. После этого процесс жиросжигания сильно замедляется, чувствуется слабость, ничего не хочется делать и в один прекрасный момент, хоп, похудение остановилось.
ВЫХОД
Сделать несколько недель углеводной «загрузки».
Для этого немного увеличиваем углеводы в рационе (на 50-100 грамм примерно). За это время у вас накопится гликоген в мышцах, усилится производство всех гормонов, будет много энергии.
Обмен веществ немного «встряхнется». А после можно снова урезать рацион и продолжать худеть дальше.
Диета без учета калорий
Чаще всего люди не считают калории, белки, жиры и углеводы при потреблении пищи. Тоже самое и при похудении. Думают, что «прокатит на глазок». А потом думают, почему же вес стоит на месте.
На диете это делать необходимо, так как нам нужен ЧЕТКИЙ ДЕФИЦИТ калорий за день.
А если не считать и забить на это, очень легко получить ПРОФИЦИТ калорий (избыток) и набирать лишний жир, даже на «правильных» продуктах питания. Друзья, все дело в количестве пищи и калорий.
К примеру, можно легко съесть в один день 500 грамм вареного картофеля (что составит 410 калорий), в другой 500 грамм овсянки ( вес сухого продукта), из которой вы получите около 1800 грамм углеводов. А на этом, люди с телосложением эндоморфа
могут очень легко начать набирать жир.
Такие «качели» калорийности на диете не нужны и только будут тормозить жиросжигание.
ВЫХОД
Потрудиться и посчитать точное количество калорий, белков, жиров и углеводов, которые вы съели за день. Их количество должно быть одинаковое каждый день в обязательном порядке. Только так вы сможете контролировать похудение.
Правильное питание — это не диета
Еще одна распространенная причина почему не получается похудеть. Человек убирает из своего рациона все жареное, различные соусы, сладкие напитки, сахар, мучное, фастфуд — начинает питаться правильно и думает, что это диета. Однако, это не верно!
Правильное питание — это продукты, которые будут полезны для организма. Но для похудения нужно ограничить калорийность рациона , чтобы получить дефицит калорий. Перейти на здоровое питания — это только начало пути худеющего человека..
Диета — это не только правильные продукты, но еще и ограниченное их количество.
ВЫХОД
Перейти на правильное питание — это только первый шаг к стройной фигуре.
Второй шаг — это ограничение калорийности.
Соблюдая эти правила, вы начнете худеть.
Перекусы на диете
Очень частое явление на диете. Бывает где-нибудь перекусишь, съешь кусочек яблочка, корочку хлебушка или выпьешь сладкого напитка совсем немного или молока.
Это кажется настолько незначительно, что зачем вообще запоминать такую мелочь. Но в этом и может заключаться главная причина почему не уходит вес.
Вы должны четко следовать своему плану диеты: есть только ту пищу пищу, которая рассчитана в вашем рационе, не больше!
А, если, постоянно где-то перекусывать, то результата в похудении вам не видать!
Если хочешь что-то съесть или немного перекусить, то обязательно учитывай это дополнительное количество пищи и калорий, которые не были рассчитаны в твоем рационе. А то такими темпами, можно незаметно в день съедать и по 10 эклеров за экраном телевизора.
ВЫХОД
Четко следуем плану своей диете.
Едим столько пищи, сколько запланировано на день. Не больше!
Малая активность в течении дня
Часто на дефиците калорий у многих людей чувствуется усталость из-за малого количества пищи в рационе питания.
Следствием этого является сокращение физической активности за день. Все больше отдыха, меньше движений. Если идем куда-то,то выбираем более короткие пути, либо едем на транспорте.
Это и может являться причиной остановки жиросжигания.
Т.к. чем больше расход калорий ⇒ тем больший дефицит калорий ⇒ тем больше сгорит жира.
Именно поэтому все советуют выполнять долгие кардиотренировки на диете, чтобы в максимально короткие сроки скинуть вес.
Активность может быть совершенно любая — ходьба, умственная работа, тренировка, поход в магазин, даже готовка еды. Главное — поменьше сидеть на месте.
ВЫХОД
Если хотите быстро похудеть, то больше двигайтесь — гуляйте, тренируйтесь, хоть убирайте квартиру дома чаще. Делайте что-то, а не лежите перед телевизором дома.
Больше любой активности — быстрее похудение.
В Таблице энергозатрат можно посмотреть сколько тратится калорий на ту или иную активность.
Отсутствие силовых тренировок при похудении
Многие ассоциируют похудение с бегом по утрам, т.е. с большим количеством аэробной активности.
Но многие забывают про силовые тренировки, которые намного важнее, чем все кардионагрузки. Упражнения с железом не жгут жир напрямую, как бег к примеру, но они дают много других важных преимуществ:
- Это сохранение мышечной массы тела. Подробно про это я разбирал статье СИЛОВЫЕ тренировки ДЛЯ ПОХУДЕНИЯ. Главное ПРЕИМУЩЕСТВО для СЖИГАНИЕ ЖИРА. Здесь же расскажу все очень кратко.
Чем больше у вас мышц на теле, тем легче можно похудеть. Мышцы — очень «прожорливые штуки» и потребляют огромное количества калорий в пассивном состоянии. Соответственно, можно есть больше пищи без риска поправиться. Да и ваше телосложение после диеты будите выглядеть очень эпично, если на нем будут хорошо «просушенные» мышцы. - Продолжительное жиросжигание в течении долго времени после силовой тренировки. Когда мы поднимаем железо на тренировке, то «разрываем» наши мышцы и после, организму приходится тратить много сил, чтобы восстановить их.
Есть еще несколько других важных факторов, которые может дать вам тренировка с железом. Особенно, это касается эндоморфов — людей, с «тучным» телосложением.
ВЫХОД
Силовая тренировка — это очень важный элемент в похудении, даже по сравнению с бегом и другими кардионагрузками.
Вам нужно обязательно включить силовые упражнения в свой распорядок дня, если хотите худеть бытсро .
Заключение
А на сегодня у меня все, надеюсь этот материал вам помог и вы теперь станете ближе к своей цели обрести рельефное телосложение.
Помните, самое главное в похудении — правильно составленная диета, которая состоит из большого количества продуктов (не одного или двух!), содержащая большое количество белка и клетчатки. Вы должны четко ее придерживаться, нигде не перекусывать и, тогда, рано или поздно, вы достигните своей цели и обретете тело мечты.
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