We really lose weight

The purpose of this article is to correctly understand the problem of excess weight, prioritize the solution to this problem and determine the direction of movement on the path to losing weight. Short to answer the questionHow to lose weight»

Is it overweight?

Not everyone who decided to fight extra pounds, they really are superfluous. The subjective assessment of one's own body is often not confirmed by objective data on the presence of overweight.

In the pursuit of physical perfection, many often achieve compliance with a certain image, and everything that separates from it is considered superfluous, and in this case it is enough to correct the figure with the help of a load on certain parts of the body.

For this reason:

Step 1. Calculation according to anatomical and constitutional parameters and determination of your status by weight

To diagnose obesity, use the body mass index (BMI) recommended by the World Health Organization:

BMI \u003d body weight (kg) / height (m²).

If, according to the results of the calculations, you fell into the overweight category, then you should understand that in the future, maintaining your usual lifestyle and diet, you can already move to the group of obese. Measures to reduce weight must be initiated immediately.

Step 2. Motivation

goal to lose weightfundamentally no different than any other goal. This is a strategic concepttarget achievement, and alsoretain the resultit is necessary to begin each path precisely by defining the goal of that path.

First, we need to separate the terms goal and objective. Losing weight is a task to be solved, it answers the question: "What to do? ". And the goal of losing weight should answer the question: "Why is it necessary to start all this? "

When losing weight, you can determine the goal through motivation. It must be realized by the person himself, only then can one count on resistance to the trials and strains that inevitably accompany everyone during the period of weight loss.

Everyone has their own motivation.

1. Health. Excess weight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory and digestive systems, diseases of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
2. Extension of physical abilities: Easier to carry out normal daily physical activities (easier to climb stairs, housework, easy walking), the opportunity to practice your favorite sports, outdoor activities, active tourism, etc.
3. ANDother purposes, which are a serious incentive for many:
   • return to the usual wardrobe,
   • dress style,
   • to be in the trend of fashion trends,
   • Be an object of pride for yourself and your loved ones etc.

Once the goal is defined, it must be constantly cultivated so that in times of crisis, when it is "hands down" and there is a temptation to stop halfway, it plays the role of an ambulance to revive the will to win.

Step 3. Finding the causes of obesity and eliminating them

You must immediately consider that it is right to do this under the guidance of a competent medical curator.

The main reason obesity occurs is that the energy intake from food exceeds its consumption and accumulates in fat cells (adipocytes). And this can be the result of several factors.

Malnutrition: both quantitative and qualitative

First of all, I want to note that a competent approach excludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).Prompts to lose weight in a week are naïve and speak of the urgent need to do so for those who ask. The long time that excess pounds have accumulated in the body suggests a long-term project to get rid of them safely.

One often hears the argument in the form:I eat little, but I still feel better.

If an excess is dumped, it means it came with excess food.

The easiest and most effective way to adequately assess your usual diet is to keep a 2-week food diary. It should reflect:

• mealtime,
• amount and composition of the meals taken,
• the amount of free fluid you drink
• Time and amount of alcohol consumed.

Information about the state of the food consumed (after psychological stress, before and after physical activity) is also helpful for further analysis and work on developing correct eating habits.

Analysis of the food diary and dietary adjustments should be carried out by a nutritionist based on the calculation of daily needs for a specific person, since this takes into account individual characteristics, physiological characteristics, household stress, use of a car for transport and the level of physical sports activitiesetc.

It is important to distribute the energy content of the food correctly throughout the day: the most calorie-dense meal should fall at the time of day with maximum physical activity, when it can be fully utilized.

Common nutritional mistakes:

• lack of breakfast
• Snacks on the run
• Dinners that, in terms of energy value, sometimes exceed daily physiological needs.

General recommendations for proper nutrition for losing weight

• A calorie deficit of 500-700 kcal/day or about 30% of the total calculated calorie intake should be achieved.

  The daily energy value should not fall below 1200 kcal for women and below 1500 kcal for men.

  Reducing the daily calorie intake below these numbers is uncertain, meaningless in the long run, since the rapidly lost kilograms change the metabolism in such a way that the body, in order to feed on it after the end of the nutritional tests, begins intensively to restore what has been lost.

• Meals should be taken in small portions as often as possible (every 2. 5-3 hours). It is advisable to have the last meal no later than 7 p. m. or alternatively no later than 3 hours before bedtime.

  Eat slowly and chew thoroughly. In this case, the nutrients ingested with food have time to "signal" the satiety center. Hurrying to eat leads to the fact that the satiety signal comes too late when the stomach is full, i. e. when the stomach is full. H. The person has already moved.

  Japanese and other Asian cuisines, in which chopsticks are used for eating, are very significant in this sense.

  First, it's part of their philosophy of life, where food is almost a ritual affecting health and longevity.

  Secondly, sticks do not allow you to take a large portion, but as much as a person can thoroughly chew.

  It also increases the time it takes to eat and gives the body a signal that it is full just in time - this means that the feeling of fullness occurs after eating a much smaller portion of the meal than with a quick meal.

• Promotes weight loss and increased water intake- It is recommended to drink 500 ml of water before each main meal.
• In order to exclude unnecessary stimulation of appetite and the work of the digestive organs, the diet should be absent of stimulating foods:strong broths, pickles, marinated, fried foods, hot spices, alcohol.
• Particular attention should be paid to the exclusion of alcoholic beverages., which in themselves are high-calorie foods: the energy content of 100 g of alcohol is 700 kcal, which roughly corresponds to the energy value of 100 g of butter.

Physical inactivity (a sedentary lifestyle)

Physical activity is an important part of achieving the desired energy balance, both during the weight loss period and to maintain weight once the result has been achieved.

Exercises for losing weight should be:

• dosed;
• build gradually
• can be moderate (performed for 1 hour without fatigue);
• can be intense (fatigue appears after 30 minutes of exercise).

The weight loss program recommends: 4-5 hours per week of moderate-intensity physical activity or 2. 5-3 hours per week of vigorous-intensity physical activity. Energy consumption at such loads is 2000-2500 kcal.

• Go for a 30 minute walk every day. One of the best types of weight loss activity is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. Accelerate, then slow down the pace and switch to a normal pace (2-3 minutes). Or walk 15 minutes.
• Sport games for 45 min. (Volleyball, Basketball, Soccer, etc. )
• 5 times a week for 1-1. 5 hours - swimming, shaping, aerobics, tennis etc.
• Classes in the gym with weights to build muscle mass.

It is better to alternate different types of physical activity.

The most effective way to reduce body weight is to lose fat before breakfast while exercising. During daytime and evening training, it is recommended to eat no later than 3 hours before.

Violation of the endocrine glands

hormonal disordersare the cause of obesity5-10%Cases. If the traditional holistic weight loss program (healthy diet, physical activity) does not lead to a positive effect, an endocrinologist should be consulted.

The doctor will make his conclusion based on the examination data and results.laboratory research, which provide information about the function of the endocrine organs (thyroid gland, adrenal glands, gonads, endocrine part of the pancreas).

Based on the information received, the endocrinologist can draw up a plan for therapeutic and preventive measures.

What is important to consider when you start losing weight

• One in the field is not a warrior. They need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you are strong.
• All your efforts, efforts will not go unnoticed, the result will be sure.
• It always pays to remember your goal and the motives that lead to it.
• Don't relax when you get the result you want. Do not part with the newly acquired habits of proper nutrition and an active lifestyle - extra pounds are always on guard.