It is one thing when it comes to a "fictitious" excess weight, that is, it seems to be absent in the physiological parameters, but I would like to eliminate 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. Whatever the situation of these two examples, you must approach the problem in your right mind. If any of the measures taken turns 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 negatively affect the state of health. It is important to remember that losing weight is serious business that requires careful approach.
The fundamental principle of a correct weight loss is to get rid of extra kilos without damaging 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, 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 it, as well as how to prevent the re-formation of unnecessary pounds.
When the slimming process is as necessary as air
As already mentioned, excess weight negatively affects the state of internal organs, due to which the body is deprived of the opportunity to function properly. An excess of kilograms is determined by a simple calculation, in which you must subtract 100 from your height in centimeters. For example, 165-100 = 65. That is, if a person is 165 cm tall, his ideal weight will be 65 kg. So 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 with the previous method to determine excess body weight, which, incidentally, was developed by Brock, it is important to know that with an increase of less than 165 cm, the way of calculation changes. In this case, you have to subtract 105 from the height, and if it is more than 180 cm, 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 process of losing weight. Are here:
- Sooner or later, the body will fail, but it will be too late. It is better to take care of the weight loss now that it can still be corrected with almost no pain. Otherwise, there is a high risk of an acute deterioration of the condition. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies can occur in the work of the endocrine system, 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 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.
- Elaboration of a training scheme.
- The use of medications.
- Surgical intervention.
Method one: crafting the right diet
Food is our everything. But the main mistake of humanity lies in the fact that they 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 be changed immediately. How? Reconfigure yourself with the fact that nutrition is the saturation of the body with useful substances that it needs for proper work, nothing more.
There are a large number of diets developed by experts and those who consider themselves nutritionists. Yes, all of this contributes to some extent to weight loss, but at what cost? Metabolic disorders, development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense that people are used to understanding this word should be forgotten. This is not a temporary phenomenon, but a way of life. Yes, exactly. Proper nutrition is a lifestyle that everyone must follow.
The weight loss process is impossible without dieting. So, this stage can be called the basis for weight loss. Before the useful and unhealthy food lists are presented, it's important to say that you don't need to immediately deprive yourself of your favorite, unhealthy foods. Better to do it gradually. The daily caloric content is gradually reduced and it is because of this that the desired elimination of the extra kilos 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), confectionery and bakery products.
- Fried and smoked foods, as well as fatty foods.
- Pickles, preserves.
- Fatty dairy and fermented dairy products.
- Carbonated drinks, fast food.
A new diet that will help start the process of slimming in the body should consist of:
- Fresh vegetables and fruits.
- Green herbal tea, freshly ground natural coffee.
- Low-fat fish and shellfish.
- Cereals, pasta, lentils, peas.
- Grains, grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked in the oven or boiled. Soups and broths with 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 correct process for losing weight. You can choose the exercises on your own, do not be lazy and make up the plan that best suits you. At the same time, it is important to know:
- Before basic physical exercises, you should definitely warm up.
- It is recommended to do 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 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.
- It is not necessary to face difficult exercises. The risk of injury must be avoided.
Method three: drug therapy
Unlike the two methods presented above, this one is used in more advanced cases. It happens that without medication it is difficult to start the weight loss process. Both diet and exercise are powerless. Drug therapy aims to fight fat within the body. It is important that the drugs are prescribed exclusively by the treating physician and used strictly under his or her supervision.
As for cleansing enemas and dietary supplements, their use is not recommended. And, in general, such drugs do not belong to the drug drug groups. They do not contribute to the burning of fat, 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.
Method four: surgical method to lose 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, on the question of 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 the day and night regime in general.
When we sleep, we lose weight. The 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. Also, scientists recommend replacing snacking with sleep, if possible. Although limiting yourself to food is also harmful, you should not forget it.
A person must work during the day and sleep at night. In no case should this rule be changed, since the body is already used to such a regimen and it will be quite difficult for it to rebuild in the opposite direction, it takes a long time.
In addition, the regime 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, breakfast, lunch, dinner, daily snacks, in addition to workouts, bedtime and wake-up time should be the same. The regimen is of great importance in the program to shed extra pounds. You could even say that it will be much easier to get used to the new way of life.
A comprehensive approach to weight loss.
Losing weight will be more effective if you use more than one method, but several at the same time. If there is no such serious problem as obesity, 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 use just one of the techniques. But in any of the above cases, it is worth remembering the importance of the regime.
Helpful tips to lose weight
You must 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 rich in nutrients.
- Start the day with breakfast. This is the most important food when the body needs it most. Therefore, breakfasts should not be skipped in any case. It is best to choose porridge.
- Those who have an idea of how the weight loss process takes place know the importance of drinking plenty of fluids. After all, everyone knows that a person is 80% water. When it is not enough on the body, the appearance deteriorates: the eyes become dull, the hair begins to fall out more strongly, the skin loses its elasticity. Even fatigue appears much faster. Therefore, you should drink plain water as much as possible.
- During the absorption of food, you need to focus on this process. This will help you avoid overeating and fill your food better.
- In times of stress, combat this condition with any other method, but not with food.
How to speed up the weight loss process? Necessary?
In general, it is not recommended to interfere with weight loss. This process occurs exactly as the body needs it. It is never fast, everything takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging skin folds. In addition, "extreme" weight loss causes disturbances in the functioning of the endocrine and digestive systems. And the lost kilograms will still come back.
However, you can speed up the process without taking damage. Physical activity will help, which should be increased gradually (moderately! ). There are also a number of products that have so-called "fat burning" properties. First of all, it concerns citrus fruits: grapefruit, orange, lemon. Green tea, plain 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 foods rich in protein, as this substance helps to start metabolic processes.
You need to understand how the weight loss process is going. First of all, there must be certain nutrients in the body to break down fat. If they are not there, you feel weak, the body experiences stress and begins to store fat, without expending incoming food for energy. And this is a completely unnecessary phenomenon. With a properly selected, balanced, but low-calorie diet, the body first uses glycogen stores and then only the fat sheets. This explains why at first a person loses weight quickly and then this process slows down. As a result, the loss of kilograms is noticeable again.
In general, if the nutrition is as correct and useful as possible, the daily caloric content will not be high, and physical activity should be constantly provided to the body, taking breaks if necessary only for 2-3 days a week, the result will be no it will take time to arrive. You need to be patient and understand that only in this way, smoothly and gradually, you can get a beautiful and slender body without stretch marks and sagging skin folds. And the lost kilos will not appear again.