One is when it comes to "fictitious" overweight, that is, it seems to be missing in physiological parameters, but I would like to remove some imperfections in the figure. And it is quite different when it comes to obesity, because it is a serious disease that causes suffering to internal organs. Whichever of these two examples is the situation, you must approach the matter wisely. If any of the measures taken turn out to be incorrect, undesirable to use in practice, then the whole process will go downhill. And this is not only unnecessary, but can also negatively affect health. It is important to remember that weight loss is a serious business that requires a careful approach.
The basic principle of proper weight loss is to get rid of extra pounds without harming the physiological and psychological state of a person. At the same time, it is important to know that the process will not be effective if the patient himself does not want it. In this case, it is simply impossible to achieve the desired result. You can only make the situation worse. So to lose weight without harm to health, you need to know a few important rules. They will help you understand why and when you need to lose weight, what methods and methods exist for it, as well as how to prevent the re-formation of unnecessary pounds.
When the weight loss process is as necessary as air
As already mentioned, being overweight has a negative effect on the condition of the internal organs, as a result of which the body is deprived of the ability to function properly. Excess weight is determined by a simple calculation in which you have to subtract from your height in centimeters 100. For example, 165-100 = 65. That is, if a person is 165 cm tall, his ideal weight will be 65 kg. Therefore, when the scales show more, you should consider losing weight.
But here it is difficult to talk about the reliability of the data, as different individual characteristics affect the ideal weight. If we continue the previous method for determining overweight, which, incidentally, was developed by Brock, it is important to know that at magnifications below 165 cm the shape of the calculation changes. In this case, 105 must be subtracted from the height. And if it is more than 180 cm, then 110.
For some people who understand that they are overweight, but at the same time feel good, they need to find reasons to start the weight loss process. Here they are:
- Sooner or later the body will fail, but it will be too late. Better to take care of weight loss now that it can still be corrected almost painlessly. Otherwise, there is a high risk of a sharp deterioration of the condition. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies in the endocrine system can appear, as well as atherosclerosis, hypertension and diseases of the cardiovascular system.
- Obese people live less.
- The development of complexes is a psychological problem that often arises among women. Physiological problems also appear, such as shortness of breath, increased sweating, deterioration of appearance.
The main methods of weight loss
To start the process of losing weight in the body, there are several ways:
- Develop an effective diet by adjusting the diet.
- Preparation of a training scheme.
- The use of drugs.
- Surgical intervention.
Method one: compile the right diet
Food is our everything. But the main mistake of mankind lies in the fact that they have made a cult of food. If in the minds of those who want to lose weight, food is presented in this way, then this opinion should change immediately. How? Reconfigure yourself with the fact that nutrition is saturating the body with the nutrients it needs to function properly, nothing more.
There are a huge number of diets developed by experts and those who consider themselves nutritionists. Yes, all this contributes to weight loss to some extent, but at what cost? Metabolic disorders, development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense in which people are accustomed to understand this word must be forgotten. This is not a temporary phenomenon, but a way of life. Yes, yes, exactly. Proper nutrition is a way of life that everyone should adhere to.
The process of losing weight is impossible without a diet. So this stage can be called the basis for weight loss. Before presenting the lists of healthy and unhealthy foods, it is important to say that you do not need to immediately get rid of unhealthy but favorite foods. It is better to do it gradually. The daily calorie content gradually decreases and therefore the desired disposal of extra pounds occurs. Many experts recommend using the 1200 calorie weight loss system. The technique is effective and harmless.
Replacing the harmful with the useful
The following foods should not be included in the new diet:
- Various pastries, including chocolate (except bitter in small quantities), confectionery and bakery products.
- Fried and smoked foods as well as fatty foods.
- Pickles, canned food.
- Fatty dairy and fermented dairy products.
- Carbonated drinks, fast food.
A new diet that will help start the process of losing weight in the body should consist of:
- Fresh vegetables and fruits.
- Green, herbal tea, natural freshly ground coffee.
- Low fat fish and seafood.
- Cereals, pasta, lentils, peas.
- Groats, whole grain bread.
- Pure meat.
Fish, meat and vegetable dishes are steamed, baked in the oven or boiled. Soups and broths on chicken are very useful.
Method two: developing a program for physical activity
There are many exercises for all muscle groups in the body that can help you lose weight and tone your body. Exercise is the right process to lose weight. You can choose the exercises yourself, do not be lazy and come up with the most appropriate plan for yourself. At the same time, it is important to know:
- You should definitely do a warm-up before basic exercise.
- It is recommended to do the exercises on an empty stomach in the morning. Otherwise, physical activity is given to the body at least one hour after a meal (or before it).
- The set of exercises should not be large from the beginning, as well as the number of approaches and the duration of the implementation. It is better to increase these parameters gradually while the body is preparing.
- There is no need to deal with difficult exercises. The risk of injury should be avoided.
Third method: drug therapy
Unlike the two methods presented above, this one is used in more advanced cases. It happens that without drugs it is difficult to start the process of losing weight. Both diet and exercise are powerless. Drug therapy is aimed at combating body fat. It is important that the medication is prescribed exclusively by the treating physician and used strictly under his supervision.
As for cleansing enemas and nutritional supplements, their use is not encouraged. And in general, such drugs do not belong to the drug groups. They do not contribute to fat burning, but can only adversely affect the condition of the stomach and intestines. So it is better to forget about them and not trust the promises of the manufacturer.
Fourth method: surgical method for weight loss
This method is used in obesity, in addition to its severe manifestation. Resection of the stomach is performed, ie reduction of its volume. In case of obesity, this is the best and most effective way to fight obesity. That is why experts most often, on the question of where to start the weight loss process, often speak in favor of surgery and then take other measures. Often these patients need psychological help. But after surgery, the quality of life of an obese person improves significantly.
About the influence of sleep and the regime of day and night in general
When we sleep, we lose weight. Scientists came to this conclusion after conducting a series of studies. Therefore, those who want to lose weight are advised to increase the duration of their sleep. It should be at least 7-8 hours. In addition, scientists recommend replacing snacks with sleep, if possible. Although restricting food is also harmful, you should not forget about it.
One has to work during the day and sleep at night. This rule should not be changed in any case, as the body is already accustomed to such a regime and it will be quite difficult to recover in the opposite direction, it takes a long time.
In addition, the daily routine as a whole matters. This is also a good answer to the question of how to start the weight loss process. That is, daily breakfast, lunch, dinner, snacks, and exercise, bedtime and waking time should be the same. The regime is of great importance in the program for the removal of excess weight. It can even be said that it will be much easier to get used to the new way of life.
A comprehensive approach to weight loss
Weight loss will be more effective if you use more than one method, but several at once. If there is no such serious problem as obesity, then you should pay attention to diet and exercise. Thanks to these methods you can lose weight quite well in a month. Weight loss will take a little longer if you use only one of the techniques. But in each of the above cases, you must remember the importance of the regime.
Useful tips for weight loss
You need to follow some simple rules:
- The main part of the diet should be given to fresh vegetables and fruits. Citrus fruits are especially welcome. Fruits and vegetables, as a rule, are low in calories, but are rich in nutrients.
- Start your day with breakfast. This is the most important diet when the body needs food the most. Therefore, snacks should never be missed. It is best to choose porridge.
- Those who have an idea of how the weight loss process works know how important it is to drink plenty of fluids. After all, everyone knows that man is 80% water. When there is not enough in the body, the appearance deteriorates: the eyes become dull, the hair begins to fall out more, the skin loses its elasticity. Even fatigue comes much faster. That is why you should drink plain water as much as possible.
- You need to concentrate on this process while digesting food. This will help you avoid overeating and better fill your food.
- During stress, fight this condition with any other method, but not with food.
How to speed up the weight loss process and is it necessary?
It is generally not recommended to interfere with weight loss. This process happens exactly as the body needs it. It's never fast, everything takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging skin folds. Also, "extreme" weight loss causes disturbances in the endocrine and digestive systems, and the lost weight will still return.
However, you can speed up the process without harm. Physical activity will help, which should be gradually (moderately! ) Increased. There are also a number of products that have the so-called "fat burning" properties. First of all, these are citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee help to break down fat. instantly dissolves, and in grains or already ground. You should also pay attention to foods rich in protein, as this substance helps to start metabolic processes.
You need to understand how the weight loss process works. First of all, there must be certain nutrients in the body to break down fats. Without them, weakness is felt, the body experiences stress and begins to store fat without spending the incoming food for energy. And this is a completely unnecessary phenomenon. With a properly selected balanced but low-calorie diet, the body first consumes glycogen stores, and then only fat remains. This explains why in the beginning a person loses weight quickly, and then this process slows down. As a result, weight loss becomes noticeable again.
In general, if the diet is as correct and useful as possible, the daily calorie content will not be high and physical activity should be given to the body constantly, taking breaks, if necessary, only for 2-3 days a week, the result will be no delay. You need to be patient and understand that only in this way, smoothly and gradually, you can get a beautiful, slender body without stretch marks and sagging skin folds. And the lost weight will not come back again.