It is one thing when we talk about "fictitious" excess weight, that is, it seems absent in the physiological parameters, but I would like to remove some imperfections from the figure. And it is completely different when it comes to obesity, because it is a serious disease that makes the internal organs suffer. Whichever of these two examples is the situation, you need to approach the problem with a sound mind. If any of the measures taken turn out to be incorrect, undesirable for use in practice, the whole process will go down the drain. And this is not only unnecessary, but can also adversely affect the state of health. It is important to remember that losing weight is a serious matter that requires a careful approach.
The main principle of proper weight loss is to shed extra pounds without harming a person's physiological and psychological state. At the same time, it is important to know that the process will not be effective if the patient himself does not want it. It is simply impossible to achieve the desired result in this case. You can only make the situation worse. So, in order to lose weight without harm to health, you need to know several important rules. They will help you understand why and when you should lose weight, what methods and methods exist for this, as well as how to prevent the reformation of unnecessary pounds.
When the slimming process is as necessary as air
As already mentioned, excess weight negatively affects the state of the internal organs, as a result of which the body is deprived of the opportunity to function properly. An excess of kilograms is determined by a simple calculation, in which you need to subtract 100 from your height in centimeters, for example, 165-100 = 65. That is, if a person is 165 cm tall, then his ideal weight will be 65 kg. Therefore, when the scale shows more, you should think about losing weight.
But here it is difficult to talk about the veracity of the data, since various individual characteristics affect the ideal weight. If we continue the previous method of determining excess body weight, which, by the way, was 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 more than 180 cm, then 110.
For some people who understand that they are overweight but feel good at the same time, it is necessary 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 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 may occur, and atherosclerosis, hypertension and diseases of the cardiovascular system also appear.
- Obese people live less.
- The development of complexes is a psychological problem that often arises among female representatives. Physiological problems also occur, such as shortness of breath, increased sweating, deterioration in appearance.
The main methods of weight loss
To start the weight loss process in the body, there are several ways:
- Develop an effective diet by adjusting the diet.
- Development of a training program.
- The use of drugs.
- Surgical intervention.
Method one: work out the correct diet
Food is our everything. But mankind's main mistake is that they have 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. Like? Reconfigure yourself with the fact that nutrition is the saturation of the body with useful substances it needs for proper work, nothing more.
There are a huge number of diets developed by experts and by those who consider themselves nutritionists. Yes, all of this contributes to some extent to weight loss, but at what cost? Metabolic disorders, the development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense in which people are used 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 lifestyle that everyone should adhere to.
The weight loss process is impossible without working out a diet. So this phase can be called the basis for weight loss. Before the lists of useful and unhealthy foods are presented, it is important to say that it is not necessary to immediately deprive yourself of unhealthy, but favorite foods. Better to do it gradually. The daily calorie content is gradually reduced and that is why the desired disposal of the extra pounds occurs. Many experts recommend using the 1200 calorie weight loss system. The technique is effective and harmless.
Replace 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), pastry and baked goods.
- Fried and smoked foods, as well as fatty foods.
- Pickles, canned foods.
- Fatty dairy products 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 fruit.
- Green, herbal teas, freshly ground natural coffee.
- Low-fat fish and seafood.
- Cereals, pasta, lentils, peas.
- Groats, wheat bread.
- Low-fat meat.
Fish, meat and vegetable dishes are steamed, baked or boiled. Soups and broths on chicken meat are very useful.
Method two: develop 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 the most suitable plan. At the same time, it is important to know:
- Before the basic physical exercises, you should definitely do a warm-up.
- It is recommended to perform the exercises on an empty stomach in the morning. Otherwise, physical activity is given to the body at least an hour after eating (or before).
- The set of exercises should not be large from the start, as well as the number of approaches and the duration of the performance. It is best to gradually increase these parameters as the body prepares.
- There is no need to go through difficult exercises. The risk of injury should be avoided.
Method three: drug therapy
Unlike the two methods presented above, this is used in more advanced cases. It happens that without drugs it is difficult to start the weight loss process. Both diet and exercise are powerless. Drug therapy aims to fight the fat within the body. It is important that the drugs are prescribed exclusively by the attending physician and used strictly under his supervision.
As for cleaning enemas and food supplements, their use is not encouraged. And, in general, such drugs do not belong to the drug groups of drugs. They do not contribute to fat burning, but can only negatively affect the condition of the stomach and intestines. So it's best to forget about it and not trust the manufacturer's promises.
Method four: surgical method of losing weight
This method is used for obesity, moreover, in its severe manifestation. A resection of the stomach is performed, that is, a decrease in its volume. In the case of obesity, this is the best and most effective way to combat obesity. Therefore, experts most often, when asked where to start the weight loss process, often speak in favor of surgical intervention, and then take other measures. Often these patients require psychological help. But after the operation, the quality of life of a person suffering from obesity improves significantly.
On the influence of sleep and on the day and night regime in general
When we sleep, we lose weight. Scientists came to this conclusion after conducting a series of studies. Therefore, those wishing to lose weight are advised to increase the duration of sleep. It should be at least 7-8 hours. Additionally, scientists recommend replacing snacks with sleep if possible. While limiting yourself to food is also harmful, you shouldn't forget about it.
A person has to work during the day and sleep at night. In no case should this rule be changed, since the body is already accustomed to such a regime and it will be quite difficult to rebuild it in the opposite direction, it takes a long time.
Also, the regimen of the day 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 training, the time to go to bed and wake up should be the same. The regimen is of great importance in the program of getting rid of the extra pounds. It could also be said that it will be much easier to get used to the new lifestyle.
A comprehensive approach to weight loss
Losing weight will be more effective if you use more than one method, but more at the same time. If there is no such serious problem as obesity, then attention should be paid 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 only use one of the techniques. But in any of the above cases, you should remember the importance of the regime.
Useful tips for losing weight
You should adhere to a few simple rules:
- The main part of the diet should be given to fresh fruits and vegetables. Particularly welcome are citrus fruits. Fruits and vegetables, as a rule, have a low calorie content, but are rich in nutrients.
- Start the day with breakfast. This is the most important meal when the body needs food the most. Therefore, the breakfasts should not be skipped under any circumstances. It is better to choose porridge.
- Anyone who has an idea of how the weight loss process takes place knows the importance of drinking plenty of fluids. After all, everyone knows that a person is 80% water. When it is not enough in the body, the appearance deteriorates: the eyes become dull, the hair begins to fall out stronger, the skin loses its elasticity. Fatigue also comes much faster. Therefore, it is necessary to drink plain water as much as possible.
- During the absorption of food, it is necessary to focus on this process. This will help you avoid overeating and fill your meal better.
- During times of stress, fight this condition with any other method, but not with food.
How to speed up the weight loss process and is it necessary?
In general, it is not recommended to interfere with weight loss. This process happens exactly how the body needs it. It is never fast, everything takes time. The dramatic weight loss is fraught with the formation of stretch marks and sagging skin folds. In addition, "extreme" weight loss causes disturbances in the work of the endocrine and digestive systems. And the lost kilograms will come back again.
However, you can speed up the process without damage. Physical activity will help, which will have to 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, still water and natural coffee help break down fats. Not the one that dissolves instantly, but in grains or already ground. You should also pay attention to food rich in protein, as this substance helps to start metabolic processes.
You have to understand how the weight loss process goes. First of all, there must be certain nutrients in the body to break down fat. If they are not there, weakness is felt, the body experiences stress and begins to store fat, without spending the incoming food for energy. And this is a completely useless phenomenon. With a properly selected, but low-calorie balanced diet, the body first consumes glycogen stores, then only the fatty leaves. This explains why a person loses weight quickly at first and then this process slows down. As a result, the loss of kilograms 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 do not delay in arriving. You need to be patient and understand that only in this way, smoothly and gradually, can you get a beautiful and slim body without sagging stretch marks and folds of the skin. And the lost kilos will never come back.