The understanding of the chemical processes that occur during weight loss, warn against disappointment, to keep it from "twisting" about the hunger and lack of calories, shield of torment due to changes in hormonal levels and energy levels in the body.
1. Increased levels of cortisol
One of the many things that occur during weight loss that people don't even think it's the stress inflicted on the body. Especially it can affect the production of hormones, if you're not careful.
Although doctors prescribe to patients who want to lose weight, drugs to relieve stress, many of them do not help.
The condition of your health will determine whether to increase the level of cortisol, a hormone that protects the body from stress when losing weight.
Hormones have a direct effect on all body functions. In turn, their production is affected by how you eat and how active you are. To monitor this process very difficult, so it's important to eat to prevent high cortisol.
To reduce stress, engage in more relaxing activities such as yoga, walking, Pilates, Hiking. This is a great workout that can lower the level of cortisol in the blood, and promote calorie burning and weight loss.
In your diet should prevail: protein, healthy fats, starches with a low glycemic index, as well as herbs and green vegetables.
Control of blood sugar levels is also very important when losing weight.
High levels of cortisol leads to stress, overeating, and weight gain. To avoid this, eat right and choose a calm workout.
2. First you lose water
When you begin to diet, as a rule, initially, the extra pounds go away quickly. But then the process slows down, and this is due to water loss.
First, you can quickly reset a sufficient number, due to the loss of water. However, further weight loss will go slower.
The loss of excess water – this is a good thing, as it will help to get rid of the swelling! But in the future you should not be upset due to the fact that the process of weight loss begins to slow down.
3. In your body accumulate fat
In any diet, when calories comes less and less, a reaction of the body to be fast the accumulation of body fat. A sharp reduction in calories can lead to difficulties with weight loss.
The best way to deal with such problems – moderate exercise and consumption of at least 1,500 calories a day.
Some do not counting calories, but just eat moderate amounts of healthy food, so as not to experience acute hunger. It helps to cope with increased appetite and gradually prepares the body to restricted food intake.
4. You'll need more sleep
Weight loss indeed leads to loss of strength. Don't fight the need for rest during weight loss! Instead, relax as much as your body needs. This will allow you to relieve stress. In addition, while you stick to the plan of intense training, there is no reason to blame yourself for additional guests. Of course, this does not mean you have to spend days lying on the couch!
During weight loss the body is under stress, therefore it needs to recuperate and replenish energy.
First and foremost, take it a rule to sleep at least 8 hours a day, and each day find time for meditation or a small 20-minute rest.
5. You become irritable
Losing extra pounds can often be accompanied by bad mood, especially if you're a fan of sweet, junk food and fast food. Your body will be deprived of the products to which he was accustomed. But don't worry – everything will come to normal, when the body strike a balance.
It has been proven that the consumption of refined and processed foods often causes addiction, like a drug. This is especially true of sugar. You can't do without a meal, and when she's not acting like a spoiled child. Believe me, it soon will pass and you will no longer suffer from mood swings and feelings of hunger.
Don't forget to eat more protein, greens and healthy fats – this will help suppress appetite and to calm the raging hormones.
6. May worsen sleep quality
Weight loss can change the quality of sleep, which can cause overeating. When you restrict calories can cause trouble falling asleep.
To avoid this, eat for dinner, anything more tightly to suppress hunger or bedtime drink a glass of almond milk – it is rich in calcium and essential fats that soothe the overwrought brain and help you sleep. Stevia can sweeten it or add cinnamon to lower blood sugar levels. Believe me, after this drink you will not want to RAID the fridge because of the hunger that does not sleep!
7. You will lose muscle mass
When you follow a diet for weight loss, you lose not only fat but also muscle mass. And this is not good news.
To solve this problem it is necessary to perform strength exercises or a workout with a load of its own weight, such as yoga. This will ensure recovery and muscle growth. Developed muscles help to burn fat, has beneficial effects on metabolism, supports the skeletal system in normal condition, prevents osteoporosis and atrophy.
Do not be afraid that the body will look ripped. It just will acquire a neat appearance, if you several times a week will do intensive exercise regularly or perform a pose "Dog muzzle down".
It is very important to eat right every day, in order to prevent the decline in metabolism and unnecessary stress.
Too few calories can halt your weight loss. So if you want to drop it, eat enough, and only healthy foods.
Limit consumption of sugar and starch for proper functioning of hormones and achieve the best results.
If you have recently lost weight, did something unexpected with your body? If you decide to go on a diet, what concerns do you have?