Co znajdziesz w tym artykule:

  1. Why are we getting fat despite exercise?
  2. Weight gain after training
  3. How do you determine caloric requirements?
  4. Keep a record of what you eat during the day
  5. Increase the amount of vegetables
  6. Don't treat food like a reward

WHY DO WE GAIN WEIGHT DESPITE EXERCISE?

It would seem that regular training should lead to weight loss, not weight gain. However, weight gain does not always mean something złego. The most common cause is a positive calorie balance - that is, consuming more calories than the body needs.

When training for weight reduction, it is a good idea to know your calorie requirements and make sure not to exceed the set values. Otherwise, even intensive exercise will not have a slimming effect. Remember, however, that a decrease in body fat does not always go hand in hand with a decrease in weight - sometimes quite the opposite.

WEIGHT GAIN AFTER TRAINING

This is a common and natural effect. Muscle weighs more than fat, so a person who trains may notice a higher weight even though they look slimmer. It is therefore worth measuring body circumferences rather than focusing solely on the numbers on the scale. The real success is in improving the proportions and appearance of the figure, not the result on the scale screen itself.

An increase in muscle mass is a sign that training is having an effect - the body is becoming stronger, firmer and better shaped.

HOW DO I DETERMINE MY CALORIFIC NEEDS?

In order to effectively control body weight, it is necessary to calculate individual calorie requirements. The Harris-Benedict or Cunningham formulas, as well as free online calculators, can help you do this. It is also worth consulting a nutritionist or personal trainer who can help you choose the right diet for your lifestyle and training goals.

RECORD WHAT YOU EAT DURING THE DAY

Noting your food intake is a simple way to consciously control your calorie intake. It also allows you to spot dietary mistakes, such as snacking or overindulging in sugary drinks. It's worth following the 80/20 rule - 80% healthy foods and 20% small pleasures.

INCREASE THE AMOUNT OF VEGETABLES

Vegetables are a low-calorie source of fibre, vitamins and minerals. They help to satiate you for longer and support the proper functioning of the body. The Food and Nutrition Institute recommends eating a minimum of 400g of vegetables a day - in raw, cooked or roasted form. Watch out for juices - although healthy, they can contain a lot of simple sugars.

DO NOT TREAT FOOD AS A REWARD

From childhood, we are taught to reward ourselves with sweets or fast food - meanwhile this approach can perpetuate złe eating habits. Instead of reaching for a chocolate bar after a successful workout, choose to go for a walk, relax or meet up with friends. It's a healthier and more rewarding way to appreciate your efforts.

If you are not seeing results despite following your diet and training plan, it is worth enlisting the help of a personal trainer. On the website of each Just GYM club you will find a list of specialists who can help you achieve your goal.