How to lose weight in the summer

 How to lose weight in the summer 

 
Today is the first day of our editorial assignment. Maya is my name and I'll tell you a little bit about myself. One of our colleagues, Dmitriy, and I created a challenge for ourselves and our bodies. Its main purpose is to say goodbye to jamdog, for the kilograms that interfere with life and make you feel unhealthy until summer. But, even if summer comes, and there is a little panting until the long-awaited result arrives, we promise not to give up and we will keep pushing, checking our diet, and giving our honest opinion.

What is really important to us?

"Let's lose weight by summer and tell everyone about it," it seemed funny when we first started this story. One week ago, we got ourselves a head start by writing down our initial goals and determining whether this is a genuine desire and whether we are prepared to fight the excess pounds and tell our readers about it. Then came the deadline, and it was time to start writing. Most likely, this is the point at which I can say we've arrived at a true starting point, because we've finally grasped the concept we want to incorporate into our experience.

The goal isn't to get into "jeans" in the quickest time possible, but to demonstrate how you may achieve an irreversible result, form new, helpful habits, and improve the quality of your life. You can either lose weight or develop a healthy habit that leads to weight loss over time, but that's how we plan for the rest of our lives.

Andrey is a wellness coach and writer: “Remember that losing weight is a long-awaited goal for you. And for the body. We are physiologically structured in such a way that we are able to accumulate fat reserves in a large, practical and unlimited way, but our body does not like to be separated from it, as for the brain, fat are a guarantee of survival, so do not aggravate the situation, try to lose weight without especially damaging your nervous system, it is considered fairly enough weight loss rate of no more than 1 kg per week.However, you need to understand that if your weight is already 55 kg, but you definitely want to get lighter, this bar should be adjusted down for you.

Why do I do this?

Cosmologically, I do not weigh much, at the beginning of the experiment I weighed 69 kilograms (before that I had already managed to lose 2-3 kilograms after winter), and my height was 165 centimeters. I was in complete control of my health, but since moving to Moscow, turning into a wrecked student with a bunch of trips, and leading a turbulent and stressful lifestyle, my body has gained 15 extra pounds.

This is where failure begins. I'm getting ready for a triathlon or going out for a run, it's very simple - I put on heels, and in these moments I feel every extra kilo that prevents me from doing it faster, easier and easier.

I face stiff resistance from my body, which simply screams that the extra weight is interfering with my life from the inside, not so much from the outside.

My attempt #5. How did I lose weight and why didn't I lose weight?

An important aspect of all girls who are going to lose weight by summer is to understand that the problem is very acute and universal, because no healthy person is in perfect harmony and balance in his life and needs a lot of intuitive food, snacks and snacks at night to gain extra weight. The first question that three doctors asked me at the same time (during the study, which I will dwell on in more detail): “What do you eat?” Of course the doctors did not agree, but this made me dissatisfied with my life sick and torn, because it was necessary to delve into myself and find the reason that constantly brings me out of settling.

After all, I tried to lose weight, and like many, I bought some carrots, celery, chicken breasts, and sugar substitutes in stores. As a result, the "21 Days Without Sugar" challenge failed.

By plotting this path in stages, I would like to trace the following relationship:

 Problems arise around us (problems at home, at work, self-hatred) - these problems get us into trouble and destabilize our hormonal background (maybe, in this way, there may be a reverse situation at these two points) - we (girls) begin to jump out of position To another (lose weight - eat a cake - sit on the detox for three days). As a result, the kilograms disappear and come back, and this loosens the more unstable hormonal background - the vicious circle.

It all reminds me of a baby swing. Imagine you rocked them with full force, then suddenly jumped off them and stood still, thinking that everything would go well. But it's stupid to assume they won't fly over your head, right?

from where we start?

You do not need to run anywhere, you need to go to a good result with a calm head and confidence that your motivation is enough to master all stages of weight loss. I am, frankly, entering this process for the first time with a clear understanding that I need it. Not for the public or for a particular person who doesn't like you at that weight, but for myself, my health, and my future. It's ridiculous to look like a 24-year-old who has given birth to triplets and can't get in shape if you haven't given birth yet.

Endocrinologist Consultation

The first item on my checklist to prepare for the trial was an "endocrinologist visit". I set myself a goal of “less than 10 kg”, and it was important to get expert advice on this problem, to understand if it was real and how my body would react to it.

I am sure that visiting an endocrinologist is an important stage in the beginning for all girls and women. Hormones control our lives, and from there all the unexpected mood swings, sleep, skin and appetite problems all come together. What can we say about the fact that a systematic deficiency of the same hormone "melatonin" can cause breast cancer.

Here are some tips that katerina, an endocrinologist-nutritionist of the Clinic of Osteopathy and Classical Medicine, gave me after the consultation.

• Get tested for trace elements.
• Equalize sleep mode: fall asleep up to 12 hours, in complete darkness.
• Do not use gadgets or watch TV an hour before bed.
• Drink chromium picolinate (as recommended by your doctor) to calm your sweet tooth.
• Disable all pop-up push notifications on your phone.
• Drink plenty of clean water throughout the day.
• Eliminate fruit after 4:00 pm.
• Exclude "milk" after 18:00.

Come for a second examination within a month.

In addition, it was the endocrinologist-nutritionist who helped me rebuild my nutrition, analyze WHAT I eat and in what quantities.

Andrey Semeshov, wellness coach, columnist for the Championship: “The female body is able to store fat faster than the male. And he does not part with him so willingly. This is due to the physiology and function of procreation. If you see fitness divas in magazines, in whom all the abs cubes are clearly visible, and veins are clearly visible on the body, in no case take this as a guideline. Believe me, you are simply not ready to pay such a price by sacrificing your health. "

Self-tracking: how I photographed all the food I ate for a week

As an experiment, I photographed all meals, including the little things, for a week. Do you want a cookie? Take a picture of it and only then eat it. How is it convenient? The doctor immediately understood not only what I was eating, but also in what quantities and at what time of day - because the exact time could also be tracked from the photo.

• It turned out that in my diet there are a lot of snacks and carbohydrates, and they all happen for several reasons: first, I do not have time to eat a full meal at lunchtime and instead replace one normal lunch with five spontaneous "carbohydrate bombs".
• I drank a lot of NOT water: fruit drinks with a claim to naturalness, juices with the fashionable "Eco" prefix and a huge amount of sugar. I had to teach myself to drink water and remember the main rule: do you want a natural fruit drink? Make it yourself.
• I more or less kept myself within the limits if I had to eat at home, but I had no time to cook with me, so on the way to work, I had a natural croissant with coffee, and then on the list ..

Tip: If you don't have the opportunity to take pictures of food, then use the FatSecret app or write down all your meals in notes on your phone. I'm sure you will be surprised how much you actually eat in a day!

Bioempidance: 5 interesting insights

The second step was a visit to an extended professional fitness test at Crocus Fitness Kuntsevo, as a result of which Dima and I were told about the capabilities of our body and body composition. To be honest, the result upset me a lot, but the research was worth it. In total, in an hour, without leaving the fitness room, you can learn a lot of insights about yourself and your body, get recommendations and see growth points that you can pump. Below you can see the results of my personal body analysis, at the end of the experiment we will conduct similar testing to see the progress.

• The analysis of the body helped me to disassemble myself to the smallest detail and understand that this is not a "wide bone", but the fat content in the body - 26.1 kg, with the norm from 11.3 to 18.1. The rest of the parameters (amount of water, trace elements, etc.) turned out to be relatively normal.
• Further, a deep analysis helped to determine the very zones, the number of fat cells in which significantly exceeds the norm, and also to understand where and by how much.
• A separate parameter that I would like to pay attention to is the level of visceral fat. Here, not only fat people are at risk, you can be thin with obesity of internal organs. At a rate of 1 to 9, my score is 12.

The most dangerous type of fat for health. Visceral fat is white fat that is found in the abdominal cavity around the organs, liver, pancreas, heart, and intestines. The researchers found that visceral fat secretes retinol-binding protein 4, which increases insulin resistance. This, in turn, leads to glucose intolerance and type 2 diabetes.

• In addition to examining the body, we also went through an endurance study of the whole body, determined the peak heart rate and tracked the time it takes for it to return to normal. This was important in order to determine the training format that would help to achieve results as quickly as possible without compromising health. My recommendation: Long-term cardio at a free pace - more even walking than walking, pilates, yoga and swimming.
• My lungs are 100 years old. And this is perhaps one of the most shocking results of the study for me. Now I finally understand why the "breathing apparatus" sometimes fails, and the crawl is given with difficulty.

In general, now all that remains is to outline a plan and follow it. The hardest part for me is to rebuild my nutrition. But I will tell you about this and my new love - Pilates - at the end of the first official week of our experiment.