икономичен режим на тялото при отслабване

икономичен режим на тялото при отслабванеЗащо не мога да отслабна? Защо свалям килограми изключително трудно, а ям много малко?  Защо диетата на която съм, не работи ? Защо кантара не помръдва?
Ако и вас ви мъчат тези въпроси, то нека ви представим една от най-честите причини, поради които хората целящи сваляне на килограми често изпадат в плато.

Какво представлява икономичният режим на тялото?

Икономичният режим, или  адаптивна термогенеза, накратко казано е забавяне на метаболизма. Забавянето на метаболизма от своя страна забавя и нуждите на тялото, това често се случва в следствие на рязко намаляне на обема на приетите хранителни вещества. Най-често се среща при хора, които се опитват да свалят излишните килограми и прибягват до крайни мерки при намалянето на храната. Освен това често се среща и при хора, които се опитват да свалят излишните подкожни мазнини, но същевременно не изпълняват никакви физически натоварвания. Когато тялото ни не извършва много физическа работа, то забавя метаболизма си допълнително, в следствие на което неговата необходимост от енергия е по-ниска, съответно ако приемате 2000kcal и тренирате то може да са ви достатъчни, ако обаче приемате 2000kcal и не тренирате, на тялото ви може да са му необходими само 1500 и остатъка ще бъде складиран за понататъчно използване – под формата на подкожни мазнини.

Как навлизаме в икономичен режим?

Когато човек се опитва да свали излишните подкожни мазнини, прибягва до диета.Диетата за сваляне на килограми, представлява приемане на хранителни вещества чийто общи енергийни стойности (kcal) са по-малко от необходимите на тялото, съответно тялото се принуждава да започне да разгражда складираните запаси (подкожните мазнини). Лошата част идва обаче, когато не намалите количеството на храна в малки граници, а прибегнете до екстремно намаляне на приетата чрез храната енергия.В началото се вижда мигновени резултати, може да свалите няколко килограма в рамките на седмица, това обаче в много от случайте може дори да не са подкожни мазнини! Няколко дни или седмици по-късно, все още продължавате да ядете много малко храна, тялото ви  обаче започва да отреагира съответно като чувствате повече глад, започвате да се чувствате отпаднали, понякога се забелязват и болки в мускулите и лошо настроение. Метаболизма ви започва да забавя своята работа, за да компенсира разликата в хранителния прием, в този момент навлизате в „икономичния режим“.Честата реакция в подобен момент на хората, е да продължат да намалят количеството приета храна за да продължат да виждат сваляне на килограмите, защото си мислят, че просто тялото изискват и се изисква повече усилия,  това което не осъзнават обаче е, че тялото ще продължава да отреагира на всеки ваш ход, като продължава да засилва режима за да компенсира. И така колкото повече се опитвате, толкова по силен ще е отговора на тялото ви, защото то се опитва да ви предпази от гладуване. Дори да видите известни резултати то те ще са с цената на ужасяващи усилия, глад и психически товар. И най-лошата част е, че освен, че най-вероятно ще си възвърнете килограмите защото в даден момент ще започнете да се хранете по старому, но също така си играете със здравето си!

И сега какво?

Търсите съвети или се допитвате до доверени хора и чувате за икономичен режим, съветват ви да не прекалявате с гладуването, в следствие обаче на процеса на гладуване, след като започнете да се хранете нормално тялото ви ще възстанови почти мигновено килограмите, че дори и може да се покачат! Освен това метаболизма ви е извън нормите и вероятно ще му трябват до няколко месеца за да се възстанови на нормалните си честоти, за да може отново да се хранете и тренирате нормално.

Ами сега?

За да не изпадате в подобни омагьосани кръгове, не прибягвайте до подобни крайности в намалянето на храната, вместо това намаляйте приетата храна постепенно, в малки граници и правете физически упражнения, които ще спомогнат за изгарянето на повече подкожни мазнини, ще забързат метаболизма ви и няма да има нужда от рязко намаляне на приетата храна.

Ако обаче вече сте в икономичния режим и искате да излезнете от него

Ако сте изпаднали в подобен режим, както споменахме, колкото повече се опитвате да намалите храната, толкова по-трудно може да постигнете резултати. Опитайте да приложите обратната тактика, но постепенно увеличете приетата храна за да не се получи йо-йо ефекта до достигане на калориен дефицит но в по-малки граници, с други думи ако тялото ви изразходва 2000 kcal дневно, а вие сте ядли по 1000 то бавно увеличете количеството до около 1800 и следете резултатите. Също така правете физически упражнения, ако не тренирате – започнете, ако тренирате – обърнете внимание на обема на тренировките си, защото може да се наложи да ги намалите, в случай че сте прекалили от престараване да получите желаните резултати!

*Преди да правите каквито и да е промени в хранителните си навици, ви съветваме да се консултирате с диетолог!

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804 thoughts on “Икономичен режим – защо не мога да отслабна”
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