We lose weight properly

The purpose of this article is to form a correct understanding of the problem of excess weight, prioritize solving this problem and determine the direction of movement on the path to weight loss. In short, to answer the questionHow to lose weight?»

Is it overweight?

Not everyone who has decided to fight with excess weight, they are really superfluous. Subjective assessment of one's own body is often not confirmed by objective data on the presence of excess weight.

Often, in the search for physical perfection, many achieve alignment with a particular 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 loads on certain parts of the body.

Consequently:

Step 1. Calculate by anatomical and constitutional parameters and determine your weight status

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

BMI = Body weight (kg) / height (m²).

If, according to the results of the calculation, you have fallen into the category of overweight, then you should understand that, in addition to maintaining a normal lifestyle and diet in the future, you can already move into the group of obesity. Weight loss measures must begin immediately.

Step # 2. Motivation

Aim to lose weightit is essentially no different from any other goal. This is a strategic conceptachieving the goal, as well asretention of resultsit is necessary to start each time by setting a goal this time.

First, we need to separate the concepts of goal and goal. Weight loss is a task that needs to be solved, he answers the question: "what needs to be done? ". And the goal of losing weight should answer the question: "Why is it necessary to start all this? "

In case of weight loss, you can determine the goal through motivation. This must be understood by the person himself, only then can he count on resistance to the temptations and stresses that inevitably accompany everyone in the period of weight loss.

Everyone has their own motivation.

1. Health. Being overweight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive system, disorders of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
2. Expanding physical abilities: easier to perform normal daily physical activities (easier to climb stairs, do housework, just walk), the ability to do your favorite sports, outdoor activities, active tourism, etc.
3. Iother purposes, which are a serious incentive for many:
   • return to the usual wardrobe,
   • clothing style,
   • be in the trend of fashion trends,
   • be a source of pride for yourself and your loved ones, etc.

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

Step # 3. Finding the causes of excess weight and eliminating them

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

The main reason for the appearance of excess weight is that the energy intake of food exceeds its consumption and it accumulates in fat cells (adipocytes). And that can be the result of several factors.

Malnutrition: both quantitatively and qualitatively

The main thing I would like to draw your attention to is that a competent approach excludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).Demands for weight loss within a week are naive and speak of an urgent need for it among those who ask them. A long time of gaining extra pounds in the body suggests a long-term project to get rid of them safely for health.

You can often hear an argument in the form of:I eat a little, but I still feel better.

If the excess settles, it means that the excess came with food.

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

• meal time,
• volume and composition of meals taken,
• the amount of free fluid you drink
• time and amount of alcohol consumed.

For further analysis and work on developing proper eating habits, information on food intake conditions (after mental stress, before and after physical activity) is also useful.

The analysis of nutrition diaries and dietary adjustments should be performed by a nutritionist based on the calculation of daily needs for a particular person, since individual characteristics, physiological characteristics, household stress, use of transport vehicles, level of physical sports activities, etc. are taken into account.

It is important to properly distribute the energy content of the diet during the day: the meal with the most calories should fall during the day with maximum physical activity, when they can be fully utilized.

Common dietary mistakes:

• lack of breakfast
• snacks on the run
• dinners, which sometimes exceed the daily physiological needs in terms of energy value.

General recommendations for a proper diet for weight loss

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

  Daily energy value should not be reduced for women - below 1200 kcal, for men - below 1500 kcal.

  Reducing the daily calorie intake below these numbers is uncertain, meaningless in the long run, because fast weight loss changes the metabolism in such a way that the body, in order to preserve itself after completing dietary tests on it, intensively begins to regain lost weight.

• Meals, if possible, should be frequent (every 2, 5-3 hours) in small portions. The last meal is preferably taken no later than 19: 00 or, alternatively, no later than 3 hours before bedtime.

  Eat slowly, chewing thoroughly. In this case, the nutrients received with the food have time to "give a signal" to the satiety center. If you eat in a hurry, the signal of satiety is received too late, when the stomach is full, ie. the person has already moved.

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

  First, this is part of their life philosophy, where eating is almost a ritual that affects health and longevity.

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

  In addition, this increases the meal time, and the body manages to receive the satiety signal just in time - as a result, the feeling of satiety occurs after a much smaller meal than with a fast meal.

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

Physical inactivity (sedentary lifestyle)

Physical activity is an important component for achieving the desired energy balance, both during weight loss and for maintaining weight after achieving results.

Weight loss exercises should be:

• dosed;
• they are gradually being built
• may be moderate (performed 1 hour without fatigue);
• can be intense (after 30 minutes of training fatigue occurs).

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

• Daily walking for 30 minutes. One of the best types of weight loss activities is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down the pace and switch to a normal pace (2-3 minutes). Or running for 15 minutes.
• Sports games lasting 45 minutes. (volleyball, basketball, football, etc. )
• Five 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 lose weight is to lose fat during exercise before breakfast. During daily and evening workouts, it is recommended to eat no later than 3 hours before them.

Endocrine gland injury

Hormonal disordersthey are caused by being overweight5-10%cases. If the traditional comprehensive weight loss program (healthy diet, physical activity) does not lead to a positive effect, it is necessary to consult an endocrinologist.

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

Based on the information obtained, the endocrinologist will be able to develop a plan of therapeutic and preventive measures.

What is important to remember when you start losing weight

• The one in the field is not a warrior. You need the professional support of specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you are a force.
• All your efforts, the effort will not go unnoticed, the result will be sure.
• It is always worth remembering your goal and the motives that will lead to it.
• Do not relax when you achieve the desired result. With the newly acquired habits of proper nutrition and active lifestyle, do not separate - excess weight is always on the alert.