We lose weight properly

The purpose of this article is to develop a proper understanding of the problem of overweight, to prioritize the solution of this problem and to determine the direction of movement on the road to weight loss. In short, to answer the questionHow to lose weight?»

Is it overweight?

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

Often, in the pursuit of physical perfection, many achieve compliance with a particular image and what separates from it is considered unnecessary, and in this case, it is enough to correct the figure with the help of a load on certain parts of the body.

Here's why:

Step 1. Calculation with anatomical and constitutional parameters and determination of your weight status

For the diagnosis of overweight, 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 category of overweight, then you should understand that while maintaining your normal lifestyle and diet in the future, you can already move to the obesity group. Weight loss will be followed by fatigue and constant tiredness.

Step 2. Motivation

Aim for weight lossessentially no different from any other goal. This is a strategic conceptgoal achievement, asmaintaining the resultit is necessary to start each path exactly by defining the goal of that path.

First, we need to separate the concepts of goal and purpose. Weight loss will be followed by fatigue and constant tiredness. And the goal of weight loss must be to answer the question: "Why is it necessary to start all this? "

In the case of weight loss, you can determine the goal through motivation. It must be understood by the individual himself, only then can one rely on resistance to the trials and tribulations that always accompany everyone during the period of weight loss.

Everyone has their own motivation.

1. Health. Being overweight is primarily a threat to health: risk of various diseases of the cardiovascular, respiratory, digestive system, disorders of the musculoskeletal system, urogenital system, skin lesions, endocrine diseases.
2. Expansion of physical abilities: easier performance of normal daily physical activities (easier to climb stairs, do housework, just walk), the opportunity to do your favorite sports, outdoor activities, active tourism, etc.
3. ANDother purposes, which for many are a serious motivation:
   • return to the usual wardrobe,
   • clothing style,
   • to be on the trend of fashion trends,
   • become an object of pride for yourself and your loved ones etc.

When the goal is set, it must be cultivated constantly, so that in times of crisis, when "hands down", and there is the temptation to stop halfway, to play the role of ambulance to revive the will to win.

Step # 3. Finding the causes of overweight and eliminating them

You should immediately consider that it is advisable to do this under the guidance of a competent medical professional.

The main reason for the appearance of overweight is that the energy received from food exceeds its consumption and accumulates in fat cells (fat cells). And this can be the result of many factors.

Malnutrition: both quantitatively and qualitatively

The main thing I would like to draw your attention to is that a competent approach precludes rapid weight loss (over 5 kg per month, ideally 2-3 kg per month).The requests for weight loss within a week are naive and speak of the urgent need for it to those who ask for it. The long time of accumulation of unnecessary pounds in the body suggests a long-term task to get rid of them harmless to health.

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

If there is an excess, it means that it is left over with the food.

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

• time for lunch,
• the volume and composition of meals taken,
• the amount of free fluids you drink
• time and amount of alcohol consumed.

For further analysis and work to develop the right eating habit, information about the conditions of the food received (after psychological stress, before and after physical activity) is also useful.

The analysis of the diet diary and dietary adjustments should be performed by a nutritionist based on the calculation of the daily need for a particular person, as this takes into account individual characteristics, physiological characteristics, home stress, car use for transportation, the level of physical sports activities etc.

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

Common eating mistakes:

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

General recommendations for proper nutrition for weight loss

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

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

  Reducing your daily calorie intake below these numbers is dangerous, meaningless in the long run, as rapid weight loss changes the metabolism in such a way that the body, in order to maintain itself after the end of the nutritional tests in it, begins to intensively restore thelost.

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

  Eat slowly, chewing well. In this case, the nutrients taken with the food have time to "signal" to the satiety center. Eating in a hurry causes the satiety signal to be received too late, when the stomach is full, ie the person has already moved.

  Japanese and other Asian cuisines, in which chopsticks are used, are very indicative in this regard.

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

  Second, sticks do not allow you to get a large portion, but as much as a person can chew well.

  In addition, because of this, meal time increases and the body manages to receive a satiety signal just in time - as a result, the feeling of satiety occurs after a much smaller portion of the meal consumed 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.
• To exclude unnecessary appetite stimulation and the work of the digestive organs, stimulant foods should be absent from the diet:strong broths, pickles, marinated, fried, spicy 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 is approximately equal to the energy value of 100 g of butter.

Physical inactivity (sedentary lifestyle)

Physical activity is an important ingredient for achieving the desired energy balance, both during the period of weight loss, and for maintaining weight after achieving the result.

Weight loss exercises should be:

• in dose;
• accumulate gradually
• can be moderate (performed for 1 hour without fatigue).
• can be intense (after 30 minutes of training fatigue appears).

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

• Walk daily for 30 minutes. One of the best types of activity for weight loss is walking - 2-3 minutes. at the usual pace, after 2-3 minutes. acceleration, then slow down and switch to normal (2-3 minutes). Or run for 15 minutes.
• Sports games for 45 minutes. (volleyball, basketball, football, etc. )
• Five times a week for 1-1, 5 hours - swimming, fitness, aerobics, tennis, etc.
• Lessons in the gym with weights for building 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 the day and evening training, it is recommended to eat at least 3 hours before them.

Violation of the endocrine glands

Hormonal disordersis the cause of being overweight5-10%cases. If the traditional integrated weight loss program (healthy eating, physical activity) does not lead to positive results, you should 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 gland, adrenal glands, gonads, endocrine part of the pancreas).

Based on the information received, the endocrinologist will be able to draw up a plan for therapeutic and preventive measures.

What's important to remember when you start losing weight

• One in the field is not a warrior. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you are a force.
• All your efforts, the efforts will not go unnoticed, the result will be sure.
• It is always worth remembering your goal and the motivations that will lead it.
• Do not relax when you have the desired result. With the newly acquired habits of proper nutrition and active lifestyle, do not leave - the extra pounds are always on the alert.