One is when it comes to "fictitious" excess weight, that is, it seems that it is not in the physiological parameters, but I would like to eliminate some shortcomings of the figure. And it is completely different when it comes to obesity, because it is a serious disease that affects the internal organs. Whatever the situation of these two examples, you must approach the problem in common sense. If any of the measures taken prove to be incorrect, undesirable for application in practice, then the whole process will go to waste. And this is not only unnecessary, but can negatively affect your health. It is important to remember that losing weight is a serious job that requires a careful approach.
The main principle of proper weight loss is to get rid of extra pounds without disturbing the physiological and mental state of the 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, in order to lose weight without harm to your 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 negatively affects the condition of the internal organs, which is why the body is deprived of the ability to function properly. Excess weight is determined by a simple calculation, in which 100 centimeters should be subtracted from its height. 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 think about losing weight.
But here it is difficult to talk about the veracity of the data, because different individual characteristics affect the ideal weight. If we continue with the previous method for determining excess body weight, which was otherwise developed by Brock, it is important to know that with an increase of less than 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 feel good about it, you 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. It is 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 work of the endocrine system can appear, and atherosclerosis, hypertension, and diseases of the cardiovascular system also appear.
- Obese people live less.
- The development of the complex is a psychological problem that often occurs among female representatives. Physiological problems also occur, such as difficulty breathing, increased sweating, and worsening of appearance.
The main methods of weight loss
There are several ways to start the weight loss process in the body:
- Developing an effective diet by adjusting your diet.
- Development of a training scheme.
- Use of drugs.
- Surgical intervention.
The first method: putting together a proper diet
Food is our everything. But the main mistake of mankind lies in the fact that they made food a cult. If in the minds of those who want to lose weight food is presented in this way, then this opinion should be changed immediately. How? Reconfigure yourself with the fact that nutrition is the saturation of the body with the beneficial substances it needs to function properly, nothing more.
There are a huge number of diets developed by experts and those who consider themselves nutritionists. Yes, it all 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 used to understanding this word should be forgotten. This is not a temporary phenomenon, but a way of life. Yes Yes, that's right. Proper nutrition is a lifestyle that everyone should adhere to.
The weight loss process is impossible without putting together a diet. So, this phase can be called the basis for weight loss. Before making lists of useful and unhealthy foods, it is important to say that you do not have to immediately deny yourself unhealthy, but favorite foods. It is better to do it gradually. The daily content of calories is gradually reduced, which results in the desired disposal of excess weight. Many experts recommend using a 1200 calorie weight loss system. The technique is efficient and harmless.
Replacing the harmful with the useful
The following foods should not be included in the new diet:
- Various sweets, 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 weight loss process in the body should consist of:
- Fresh vegetables and fruits.
- Green, herbal tea, natural freshly ground coffee.
- Lean fish and seafood.
- Cereals, pasta, lentils, peas.
- Groats, cereal bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked in the oven or cooked. Chicken soups and stews are very useful.
Second method: developing a physical activity program
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 for losing weight. You can choose the exercises yourself, do not be lazy and come up with a plan that suits you best. At the same time, it is important to know:
- Warm-up should definitely be done before basic physical exercises.
- It is recommended to do the exercises in the morning on an empty stomach. 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 performance. It is better to increase these parameters gradually, as the body prepares.
- There is no need to do hard exercises. The risk of injury should be avoided.
The third method: drug therapy
Unlike the two methods mentioned above, this one is used in more advanced cases. It happens that it is difficult to start the weight loss process without medication. Both diet and exercise are powerless. Drug therapy is aimed at fighting body fat. It is important that the medication is prescribed exclusively by a doctor and that it is used strictly under his supervision.
As for cleansing enemas and dietary supplements, their use is not recommended. And, in general, such drugs do not belong to groups of drugs. They do not contribute to fat burning, but can only negatively affect the condition of the stomach and intestines. So it is better to forget about them and not believe the promises of the manufacturer.
Method four: surgical method of weight loss
This method is used for obesity, moreover, in its severe manifestation. Resection of the stomach is performed, ie reduction of its volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, experts most often, when it comes to 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 a person suffering from obesity improves significantly.
About the influence of sleep and day and night regime in general
When we sleep, we lose weight. Scientists came to this conclusion after a series of studies. Therefore, those who want to lose weight are advised to prolong the duration of sleep. It should last at least 7-8 hours. Also, scientists recommend replacing snacks with sleep, if possible. Although food restriction is also harmful, it should not be forgotten.
A person has to work during the day and sleep at night. This rule should not be changed in any case, because the body is already used to such a regime and it will be quite difficult for it to recover in the opposite direction, it takes a lot of time.
In addition, the regime of the day as a whole is important. This is also a good answer to the question of how to start the weight loss process. That is, daily breakfast, lunch, dinner, snack, as well as training, the time of going to bed and waking up should be the same. The regime is of great importance in the program of getting rid of excess weight. It could 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 several methods, 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. Losing weight will take a little longer if you use only one of the techniques. But in any of the above cases, the importance of the regime should be remembered.
Useful tips for weight loss
You should follow a few simple rules:
- The main part of the diet should be given to fresh vegetables and fruits. Citruses are especially welcome. Fruits and vegetables, as a rule, have a low calorie content, but they are rich in nutrients.
- Start the day with breakfast. This is the most important meal when the body needs food the most. Therefore, you should never skip breakfast. 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 a person is 80% water. When there is not enough of it in the body, the appearance worsens: the eyes become dull, the hair begins to fall out more, the skin loses elasticity. Even fatigue comes much faster. So you need to drink plain water as much as possible.
- During the absorption of food, you must concentrate on this process. This will help you avoid overeating and fill your meal better.
- In times of stress, fight this condition by any method other than food.
How to speed up the weight loss process and is it necessary?
In general, weight loss obstruction is not recommended. This process happens exactly as the body needs it. It's never fast, it all takes time. Dramatic weight loss is fraught with the formation of stretch marks and relaxed skin folds. Also, "extreme" weight loss causes disorders of the endocrine and digestive systems, and the lost weight will continue to 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 so-called "fat burning" properties. First of all, these are citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee help break down fats. Not the one that is currently dissolving, but in a grain or already ground. Attention should also be paid to foods rich in protein, because this substance helps to start metabolic processes.
You need to understand how the weight loss process goes. First of all, there must be certain nutrients in the body in order to break down fats. If they are not there, you feel weak, the body experiences stress and begins to store fat, without consuming the received food for energy. And this is a completely unnecessary phenomenon. With a properly chosen balanced but low-calorie diet, the body first consumes glycogen stores and then just goes away fat. This explains why a person initially loses weight quickly and then the process slows down. As a result, weight loss becomes visible again.
In general, if the diet is as correct and useful as possible, the daily content of calories will not be high, and physical activity should be given to the body constantly, taking breaks if necessary only 2-3 days a week, the result will not last long. You have to be patient and understand that only in this way, smoothly and gradually, can you get a beautiful, slender body without stretch marks and relaxed skin folds. And the lost pounds will never come back.