It is a thing when it comes to "fictitious" excess weight, so it seems to be missing in the physiological parameters, but I would like to remove some defects of the figure. And it is completely different when it comes to obesity, because it is a serious disease that causes suffering of internal organs. Whichever of these two examples the situation is, you need to approach the issue with common sense. If any of the measures taken turn out to be incorrect, undesirable to use in practice, then the whole process will go to the end. And this is not only unnecessary, but can also negatively affect the state of health. It is important to remember that losing weight is a serious business that requires a careful approach.
The main principle of correct weight loss is the removal of excess pounds without harming 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. It is simply impossible to achieve the desired result in this case. You can only make the situation worse. So, to lose weight without harming your health, you need to know some important rules. They will help you understand why and when you should lose weight, what methods and techniques exist for this, as well as how to prevent unnecessary weight reshaping.
When the weight loss process is as necessary as air
As already mentioned, excess weight negatively affects the condition of internal organs, as a result of which the body is deprived of the opportunity to work properly. Excess kilograms is determined by a simple calculation, in which you need to subtract 100 from your height in centimeters. For example, 165-100 = 65. This means that if a person is 165 cm tall, his ideal weight will be 65 kg. Therefore, when the scales show more, you need to think about weight loss.
But here it is difficult to talk about the veracity of the data, as different individual characteristics affect the ideal weight. If we continue the previous method for 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 form 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 realize they are overweight but feel good at the same time, 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. 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 develops, oncological and skin diseases, pathologies in the work of the endocrine system may appear, as well as atherosclerosis, hypertension and diseases of the cardiovascular system appear.
- Obese people live less.
- The development of complexes is a psychological problem that often arises among female representatives. Physiological problems also appear such as shortness of breath, increased sweating, deterioration of appearance.
The main methods of weight loss
There are several ways to begin the process of losing weight in the body:
- Develop an effective diet by adjusting the diet.
- Design a training scheme.
- Use of drugs.
- Surgical intervention.
The first method: designing the right diet
Food is everything to us. But the main mistake of mankind lies in the fact that they made a cult out of food. If in the minds of those who want to lose weight food is presented in this way, then this thought should be changed immediately. Are you? Reconfigure yourself with the fact that food is the saturation of the body with useful substances it needs for proper work, nothing more.
There are a large number of diets developed by experts and by those who think of themselves as nutritionists. Yes, all of this contributes to weight loss to some extent, but at what cost? Metabolic disorders, the development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense in which people are accustomed to understanding this word should 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 process of losing weight is impossible without designing a diet. So this stage can be called the basis for weight loss. Before presenting lists of healthy and unhealthy foods, it is important to say that you do not need to immediately deprive yourself of unhealthy but favorite foods. Better to do it gradually. The daily calorie content is gradually reduced, and because of this the desired elimination of extra pounds occurs. Many experts recommend using the 1200 calorie weight loss system. The technique is effective 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), sweets and bread products.
- Fried and smoked foods as well as fatty foods.
- Pickles, canned foods.
- Fatty milk and fermented milk products.
- Fizzy drinks, fast food.
A new diet that will help start the process of losing weight in the body should consist of:
- Fresh vegetables and fruits.
- Green tea, herbal, natural coffee freshly ground.
- Low fat fish and seafood.
- Cereals, pasta, lentils, peas beans.
- Cereals, whole grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked or cooked. Chicken soups and juices are very helpful.
The 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 to lose weight. You can choose the exercises yourself, do not be lazy and make the plan that suits you best. At the same time, it is important to know:
- Before basic physical exercises, you should definitely do a warm-up.
- Exercises are recommended to be performed on an empty stomach in the morning. Otherwise, the body is given physical activity 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.
- There is no need to deal with difficult exercises. The risk of injury should be avoided.
Third method: drug therapy
Unlike the two methods presented above, this 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. Medication therapy aims to fight fat inside the body. It is important that medications are prescribed exclusively by the attending physician and used strictly under his supervision.
As for cleansing enemas and dietary supplements, their use is not encouraged. And, in general, such drugs do not belong to drug groups. They do not contribute to fat burning, but can only adversely affect the condition of the stomach and intestines. So it is better to forget them and not to believe the promises from the manufacturer.
Fourth method: surgical method of weight loss
This method is used for obesity, moreover, in its severe manifestation. A resection of the stomach is done, i. e. a reduction of its volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, experts more 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 need psychological help. But after surgery, the quality of life of a person suffering from obesity improves significantly.
On the impact of sleep and 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 who want to lose weight are advised to increase the duration of sleep. It should be at least 7-8 hours. Scientists also recommend replacing sleeping foods, if possible. Although restriction on food is also harmful, you should not forget this.
A person should work during the day and sleep at night. In no case should this rule be changed, as the body is already accustomed to such a regime, and it will be quite difficult for it to rebuild in the opposite direction, it requires a lot of time.
Moreover, 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 meals, as well as exercise, the time to sleep and wake up should be the same. The regime has a great importance in the program of removing excess 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 a 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. Losing weight will take a little longer if you use only one of the techniques. But in any of the above cases, you have to remember the importance of the regime.
Useful tips to lose weight
You need to follow a few 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, have a low calorie content, but they are rich in nutrients.
- Start your day with breakfast. This is the most important meal 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 unfolds know the importance of drinking plenty of fluids. After all, everyone knows that a person is 80% water. When not enough on the body, the appearance deteriorates: the eyes fade, hair begins to fall out more strongly, the skin loses its elasticity. Even fatigue comes much faster. Therefore, you should drink clean water as much as possible.
- When absorbing food, you need to focus on this process. This will help you avoid overeating and better fill your meal.
- In times of stress fight this condition with some 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 intervene in 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. Also, "extreme" weight loss causes disturbances in the work of the endocrine and digestive systems. And the lost pounds will still come back.
However, you can speed up the process without harm. Physical activity will help, which should be increased gradually (on average! ). There are also a number of products that have so-called "fat burning" properties. First of all, these are citrus fruits - grapefruit, oranges, lemons. Green tea, plain water and natural coffee help break down fat. Not one that is digested instantly, but in grains or already ground. You should also pay attention to protein-rich foods, as this substance helps start metabolic processes.
You need to understand how the weight loss process goes. First of all, there must be some nutrients in the body to break down fat. If they are not there, weakness is felt, the body experiences stress and begins to store fats, without spending the food coming for energy. And this is a completely unnecessary phenomenon. With a balanced but low-calorie diet properly selected, the body first uses up glycogen stores, then only fat leaves. This explains why at first a person loses weight fast, and then this process slows down. As a result, weight loss becomes apparent again.
In general, if the food is as correct and useful as possible, the daily calorie content will not be high and the body should be constantly given physical activity, taking breaks if necessary only for 2-3 days a week, the result will not delay you. You need to be patient and understand that only in this way, without problems and gradually, you can get a beautiful, slim body without stretch marks and hanging folds of skin. And the lost pounds will never come back.