Good Lifestyle

Many who want to lose weight have actually managed one or two times ... or even 10 times. This happens, but losing weight only to see it crawling is a frustrating reality for many. However, according to experts, not only is it a common problem, but it's a problem with a very real solution. That is, if you follow a truly healthy diet to lose weight in the right way.

We talked with experts to go to the bottom of the reason exactly why losing weight is such a struggle, as well as to rely on how you can lose weight and keep these books unwanted for good, thanks to a healthy diet.

Why is it so difficult to keep the weight?

Lose weight is difficultBut keep it is even more difficult, and according to our experts, there are several reasons why.

The body physically hurtsMaintaining weight loss, largely due to the effect of initial loss on body metabolism. According to the dietitian of Rachel registered, owner ofPeak nutritionSome calories are restricted, "the body learns to adapt to the state of self-imposed famine", slows down its own metabolism - and the restricted the diet, the lower the repercussions are restrictive.

"A slowed metabolism can not rebound after a lifestyle as restrictive," she says, "and therefore creates a vulnerable landscape for future weight gain."

"They report to their bodies that they do not need as much function," says Lisa Richards, nutritionist and author ofThe candida regime, which poses that in the case of someone who needs 2,000 calories a day, but starts to eat only 1,200 to lose weight, the original metabolism is slowed - sometimes irreversibly.

"When the restrictive plan inevitably fails and starts eating 2,000 more calories a day, their bodies store the 800 calories or more like fat more efficiently because it has been taught that it does not need it as much."

Even if the weight is lost more slowly, a "energetic deficit"Can occur.

"The new lower weight requires fewer calories to maintain that the individual consumed before weight loss," says Melissa Morris, ASCM certified exercise physiologist, ISSN certified sports nutritionist and writer forexercise.com, noting that, according to the individual, this could mean that the body needs 100 to 300 calories a day less than it was necessary before losing weight.

Some experts also attribute a theory of a"Set point:" A weight to which our body wants to fly over or return, despite the force efforts to force it to lose weight. Personal trainer and weight loss expertRobert S. Herbst Known this first hand in his experience as a Powerlifter champion.

"My body always returns to his pedestrian pion, to the book quarter book," he says, noting that a reason for this is that even when the body loses weight, he does not lose easilyadipose cells.

"The adipose cells you will lose just losing the amount of fat they contain," he says, and they just want one thing: to recover it. Although it is possible to move the body set point, it is difficult to do - especially when you have a lower weight.

"I have seen sources say that you need at least four weeks to define a new weight," says Herbst, "but I think it takes longer."

Expert in Nutrition Dan Defiglio deBeat sugar addiction for dummies Also note that this adipose tissue (grease) secretes a hormone when the grease is released too quickly - and the more the fat cells you have, the more the hormone is released.

"It is therefore chemically harder to maintain weight loss once you have accumulated a lot of adipose cells (adipocytes)," he says.

Well accepted.

"Great decreases in the fatty fat causes new hormonal gaps that control the appetite, such asleptin, "she calls." As a result, we often see people with diet chronically and generally safe from their intuitivefeelings of hunger andfullness. "

And physiology is not the only reason why it is difficult to maintain weight loss. Many people rely on too restrictive regimes or regimes that cut out fully restrictive food groups, devouring the cookie they said they could not have ... then finish by the end of the box.Amber StevensNutritional health coach and conscious eating instructor, calls that "abstinence-violation effect".

All these combined elements are very difficult for anyone to maintain a lasting weight loss over time.

RELATED: Your guide on the anti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

So, how can you lose weight and keep it?

The secret to last sustainable weight loss reduces the way you lost it in the first place. Sorry, but the accident schemes or strong restrictions are simply bad news. According to our experts, it is imperative to lose weight in a slow, stable and sustainable way.

"A general rule is that in order to maintain the weight, a person must continue to do what it is that it took place in the first place," said Paul Claybrook, MBA, MS, CN, Nutritionist approved atSuperduppernutrition.com.

Dr. Melissa Davis, PhD in neurobiology and behavior, recommends maintaining weight loss at less than 1% of lost body weight per week, which will help slowly move the "setpoint" of the body, to promote the maintenance of weight loss . It also recommends adding calories in slowly once the target weight is reached.

"Your metabolism will soften slowly after a diet, so your calorie increases to pick up ramp as slowly," she says.

And if our experts agree that a calorie deficit is important for weight loss, focusing on the fall of a dieter.

"I would not really recommend a specific calorie deficiency as a weight loss plan," says Richards. "It's better to improve your relationship with food,eat when you're hungryAnd focus on the consumption of healthy foods ".

Musele Elise, certified to eat psychology and nutrition, approves, recommending elute food groups from your diet. She suggests recharging your thought to focus on all the delicious healthy things you can have.

"I think there is a place at the table for all the food," she says. "It's just being able to understand in what proportions they work best for your body. When you eat while equilibrium, you are much more likely to be able to do it in the long run."

It also recommends doing one or two changes at a time, such asDrink more wateror to havedessert fruitA similar technical way adopted by Arlene B. Englander, Columbia University's authorized psychotherapist and author ofLet yourself be too emotional and love your food: a five-point success plan.

"Those of us who know we have to exercise but we do not do it every day," What should I do for that happen? "" She says. "Should I choose another activity that I could enjoy more? Do I have to find a more fun way to do it? Do I have to do something as simple as putting my gym shoes and my workout wear on a chair Before going to sleep? "

For our experts, the course towards lasting weight loss is also a question of dealing with some of the unhealthy habits that made you a unhealthy weight in the first place.

"Is it too much to eat?Emotional? The all or nothing mentality? "Museles says." Most people who lose weight and recover it again, it's because they have left their old ways to escape, and they have never dealt with undesirable health or their challenges. Until you can confront and cope with it, it will always be a problem. "

Stevens accepts.

"A long-term solution lies in the understanding of your" why "around food," she says. "It's easy to say" Do not eat this cookie, it is not on the diet. "But it's sustainable to say 'why do I want this cookie? What is my body right now?" Know where the desire to open the door to make food choices abilities; Choose to eat certain foods and not eat others. "

Above all, choose a plan that you know you can stand for the rest of your life, because you challenge yourself to make a change of way of life.

"Make sure your diet helps you build basic habits that you can continue when you start staying in hand after the end of the diet," says Davis. "Also, remember to learn a new lifestyle and new habits take time. Forgive yourself when you are not perfect and do not let the imperfection give you off. Consistency will gain long term for Modify habits and lifestyle. "