I’ll explain Top 3 factors that contribute to weight gain during holiday.

First of all, I would like to point out that yes, you have read correctly: there are some factors that make you gain weight on holiday, not the food itself.

And yes, I know that chocolate has saturated fats and that pizza or Sicilian pasta have a glycemic index as high as the Trajan’s Column. Still, the bio avocado fattens as much as the most delicious tart if you eat it mindlessly.

So let me explain to you how the conjuncture factors – and not the food itself – fatten you every time, whether it is an ultra all inclusive holiday in Antalya, a city break in Rome or a Christmas in Vienna.

Then I’ll introduce 3 effective solutions that, when properly applied every day, prevent fattening on holiday because it solves these 3 factors just before you actually go on holiday.

Now, before I begin, I would like to mention that if you are 30 years old, you have a lot of abdominal fat, you work from morning till night, you eat all kinds of nonsense food and you are on the verge of depression, probably by applying these 3 solutions, your life and body image will only begin to improve if you’ll start using the information below.

Your metabolism is low, you probably have insulin resistance, disturbed appetite, and dopaminergic receptors in free fall.

It happens.

But the only difference between you and better you is YOU.

So, if you do not apply these 3 solutions at least now, that you are home, without a world of culinary temptations, then we are wasting time together.

And probably this article will not help you because the unapplied information has zero value.

But if you’re tired of keeping infinite diets and then getting more weight with each holiday, then apply the solutions every day for 21 days (yes, just as you know it takes you to form a new reflex). You’ll be delighted with the result!

So, here are the main factors that make you gain weight on holiday:

1. diversity
2. uncertainty
3. legitimacy

Most of us are overcome when we see a sea of food, which looks beautiful, fresh and smells heavenly. It is absolutely normal! As normal as the fact that most men marry beautiful women dressed in white.

Solution no. 1 so you do not get fat on holiday is: THE MOTHER-IN-LAW.

Yeah, you read correctly – and I do not ask you to take her with you on the holiday, but to behave as if you were the mother of one of those men who had entered the blind week, a real mother-in-law, with super airs and whims.

Basically, before you eat anything, you have to choose 2-3 foods you would give an absolute 10 out of 10 for wearing, showing and make-up. Maximum artistic impression!

In order not to get fat on holiday or on Christmas or visiting or elsewhere you’ll face food mountains, you have to have super airs and whims, and act more pretentious than a mother-in-law.

So choose only those dishes you really like and enjoy each piece with the greatest excitement, without fear or regret.

Solution no. 2 so that you do not get fat on holiday is: YOUR RIGHT FIST.

Most girls’ fathers have two fears:

1. That their girl will find someone and get married.
2. That their girl will not find someone and get married.

So is eating on holiday:

1. what do you do if the food is delicious?
2. what do you do if the food is not delicious?

No matter how good or bad is food on holiday, so as not to get fat on that holiday, you have to face this dilemma with determination.

So, you apply the mother-in-law method and choose 2-3 of the best dishes available, savour piece by piece and promise to eat at the next table other 2-3 dishes of the ones that tempted you.

Seriously: 2-3, not more, as your stomach is not a car trunk. If you want to not gain weight during the holiday, the food you put in there should not push your liver for more room inside your abdomen.

Your fasting stomach has ~ the size of the right fist and. So, to feel the optimal moment of satiety, no meal should exceed 2-3 portions, each of the size of your right fist.

Solution no. 3 so that you do not get fat on holiday is: YOUR HUNGER SENSATION.

It is your right to to eat the most delicious meals.

It is perfectly legitimate!

I do it when I’m not on vacation, absolutely every day.

Just that nibbling mindlessly on this or that when you are not hungry gets you fattened on whatever you eat, be it healthy nuts or fried potato chips.

It does not matter how little calories you consume, what glycemic index, what glycemic load or how you combine the foods. If you are not hungry and nibble: bye, bye silhouette.

You can perceive hunger at the head of the chest, with the same degree of intensity as pee feeling, that is:

• 0 if you do not need to eat,
• 1 if you feel like eating, but you can still wait, and
• 2 if you are just as hungry how hard are you to pee.

So, to not to get fat on your lovely holiday:

1. be pretentious as a mother-in-law
2. think like bride’s father and
3. go to the bathroom before you wet your pants.

1. eat only foods that you’d grade a 10 out of 10
2. limit yourself to 2-3 dishes, each of the size of your right fist,
3. wait for you to get hungry before you eat anything.

Applying these 3 solutions, you will not gain weight in any holiday in your life, but you can even slim while you are on holiday. All you have to do is apply them consistently.

To  our health!

Articolul Top 3 factors that contribute to holiday weight gain & what to do about them apare prima dată în Nutrition Services | Nutritionist Dr. Diana Artene.

Sport is very important in weight loss, but by sport we only maintain the results from our eating behaviour.

Sedentariness is a basic cause of the fattening, but we cannot lose weight only by making sport.

Studies that have tried to prove that more physical activity helps losing weight failed to show efficacy, at least for two reasons:

• more sport means more hunger, that most don’t knows how to control properly
• and, of course, more sport means that you’ll have to do more and more to see any results because of the physical adaptation of the body to each of your training session

Although many studies have tried to show that the link between hunger and sport does not exist, let’s be serious!

– How many people did a serious hour of cycling, tae-bo or step aerobics without wanting to temporarily move to the refrigerator?

Of course, it is a fantasy that passes after the first banana, but it is so common that researchers who claim that sport actually decreases the hunger feeling probably did not do too much sports themselves in their lives.

Because we feel hunger after exercise, maintaining optimal competition weight is sometimes more difficult than the training itself.

Athletes who practice sports with weight categories (boxing, judo, weightlifting) or those from sports with “artistic impression” (skating, dancing or even swimming) – in which the body of the athlete is practically visible, as the actual sports clothing cannot hide any extra pounds – can certify the fact that doing more sports does nothing to help them losing weight, increasing both their hunger and their aversion to the scale.

Of course, there are many who think that these athletes eat more than they need, putting their performance in jeopardy either because they do not know how to eat properly, or because they do not have enough will to eat properly.

But many of these many, pointing to the straw in the eyes of performance athletes who are struggling to maintain their optimal competition body weight, carry a huge beam with themselves, often being overweight and sedentary, but with a big big mouth.

Insulin resistance is the reason why I do not recommend more sport and the reason why these athletes get fatter despite the huge amount of physical exercise they do on a daily basis – and I will explain it below.

A sedentary muscle cells cannot feed on glucose because the membrane of an unused skeletal muscle cell is kept impermeable for nutrients. Maybe we can debate the idea if the social aid works or not at the society level, but the human body does not feed cells that don’t work.

When you seriously do sports (that is, at least to cannot check your Facebook account while you are sitting on a plank position…), the body starts to open capillaries in areas of unused muscle cells, they get some nutrients, start to contract asynchronously to those you use regularly and you start to tremble.

To start to tremble, the muscle cells you usually use should be oxygen-free, ie the effort you make must be intense enough.

And because the fat used until then in the low and medium intensity effort can no longer be burned in the absence of oxygen, the body starts to use glycogen (glucose being the only one that can be burned without oxygen, but with an 18 times smaller efficacy than in the presence of oxygen).

You are gasping for air, with tired oxygen-free abruptly awaken muscle cells, but if you resist and continue, you start to tremble and feed these several newly active muscle cells – temporarily.

If you keep the discipline up and gradually start to do this regularly, the body will feed them regularly and your metabolism will gradually increase. But you cannot lose weight only by this metabolic increase which is quite tiny. What this gives you is a metabolic flexibility that will allow some room for now and then exceptions allowing you to eat a bit more while weighing the same. The reverse – metabolic decrease – meaning that you start weighing more and more while eating less, and this can happen even in professional athletes.

That’s why we need intelligent trainers and nutritionist who know what they are talking about and who, if possible, have heard of malonil-Coa in their lives. As if they haven’t heard of this little thing, they do not know how you – or them for that matter – could lose weight without some form of obvious or hidden starvation, quoting and selling “personalized” diets copied from Dr. Google.

Returning to performance athletes and amateur athletes, their active muscle cells are many, and their brain knows this, because it needs to feed them daily.

When doing regular sports, the membranes of an increasing number of muscle cells will be kept permeable to glucose even in the presence of fatty acids, because those cells work and consume everything they receive by making glycogen deposits and burning all the incoming fats. This parallels the intensity and amount of physical effort made by the athlete.

When the level of effort decreases, there is a metabolic inertia: the muscular cells that aren’t working today still receive the same amount of fatty acids they received and burned yesterday, when they were working. But today these cells rest, and the metabolic reactions that should have burned these fatty acids do not happen in the absence of physical effort, thus are deposited in the cells.

This is why, the higher the physical effort you make on a regular basis, the more care you must have with your food when your decrease the physical effort level.

This is why, many athletes gain weight after competitions, and this is why amateur athletes have to choose very carefully the level of sport they can maintain on the long run. Because, if they do not chose it carefully and train chaotically, the membrane permeability of their muscle cells will decrease much more than that of sedentary people simply because an athlete is delivering much more fat to the muscle on a daily basis.

A performance athlete who eats chaotically endangers his performance, and one who closely adapts his diet to the level of effort increases his chances of optimal performance. And the trainers or amateurs athletes can get the same consequences if they do not adapt their diet in the days without physical effort.

In sedentary people, a sudden intake of fatty acids in the muscle cell makes their membranes impermeable, lowering their active muscle cells percentage because the delivered fat is being stored in muscle cells without the much needed muscle contraction.

When these former active muscle cells become full of fatty acids (with the marbled appearance of a piece of beef flooded with fat), they begin to have dyslipidemia, the fat being “stored” further in the blood and – if they insist – in the liver.

Please mind that the many weight loss electrotherapy procedures available today actually create more metabolic problems than they solves, and if you do chose such “shortcuts” instead of or on top of working out, you should really consider a consultation to a qualified nutritionist to not throw your metabolism down the trash can.

Researchers recommend for maintaining weight (attention, “for maintaining weight”, not for losing weight!) between 250 and 350 minutes of sports per week – that is an average of 50 minutes a day.

And “the dogs bark while the bear keeps on moving”: that is, most people couldn’t care less about the researchers recommendations related to anything that is not a priority, and therefore the vast majority becoming increasingly sedentary and, of course, fatter and fatter.

People are not more sedentary because they are stupid, but because they are so stressed, tired, busy to prioritise their time at least to walk their dog (if they have one), much less to do sports – before or after work, take the children to school, film and/or park, to went to visit their parents or to go to an art exhibition. There are so many things to do and so little time.

Still, you will never “find” the time for anything, if you want time you must “make” it.

And if you would make the time to regularly do physical activity you would be less fatigued, you would increase your resistance to stress, counteract some of the harmful effects of smoking, increase your level of focus and discipline which would help you gradually become less busy thanks to the increased efficacy,  and keep you away from cardiovascular disease, diabetes, Alzheimer’s or cardiovascular disease.

However, this sport drudgery would not help you lose weight by itself, whatever it is. It would help you keep the results you achieve by eating properly.

By weight loss efficiency:

1. the best combination is: right nutrition + right sports
2. followed by: right nutrition without sports
3. then followed by: right sports without nutrition

Because of insulin resistance and increasing hunger sensation after sports, chaotic sport practice can have more damaging consequences than sedentariness.

In my first book, “5 Gears Diet”, I detailed how we can do sports in order to lose weight effectively, and I did that because, as I said above, people who do sports without a correct plan have more problems in maintaining their weight than those who do less or none.

Instead of a marathon of hours of mindless sports, it is more efficient to practice a shorter but smarter training actually build up and thought over by someone qualified in sports, and then simply do something else with your life besides going to the gym.

Or you can continue to do two or three consecutive hours of sports the same day, hoping that you will burn more calories and that you will lose weight faster, while everything you gain will be the a harder and harder ability to maintain your body weight.

Sport is good for health, but less and more intense is a thousand times more effective than more and idly.

Articolul Why I do not recommend too much sport for weight loss? apare prima dată în Nutrition Services | Nutritionist Dr. Diana Artene.