We lose weight correctly

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

Are you overweight?

Not everyone who has decided to fight the extra pounds, they really are overweight. Subjective assessment of a person's body is often not confirmed by objective data about the presence of excess weight.

Often, in the pursuit of physical perfection, many people achieve compliance with a certain image and everything separate from that image is considered unnecessary and in this case, simply correcting. edit images with the help of loads on certain parts of the human body.

That's why:

Step 1. Calculate according to the anatomical and structural parameters and determine your condition by weight

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

BMI \u003d Body weight (kg) / height (m²).

If, according to the results of the calculations, you are in the overweight group, then you should understand that while maintaining your usual lifestyle and diet in the future, you may already be in the obese group. Weight loss measures must begin immediately.

Step 2. Motivation

Weight loss goalsessentially no different from any other goal. This is a strategic conceptgoal achievement, as well askeep resultsIt is necessary to start any path correctly with the definition of the goal of this path.

First, we need to separate the concept of goals and objectives. Losing weight is a task that needs to be solved, it answers the question: "What needs to be done? ". And weight loss goals should answer the question: "Why is it necessary to start all this? "

In the case of weight loss, you can define goals through motivation. That must be realized by the person himself, then one can trust in the ability to withstand the challenges and stress that always accompanies people during weight loss.

Everyone has their own motivation.

1. Health. Being overweight is first and foremost a threat to health: the risk of cardiovascular, respiratory, digestive, musculoskeletal, genitourinary disorders, skin damage, endocrine diseases.
2. Expansion of physical abilities: easier to do daily physical activities (climbing stairs, doing housework, just walking easier), opportunity to do favorite sports, outdoor activities, traveldynamic calendar, etc. v.
3. ANDother purposes, for many is a serious motivator:
   • back to the usual wardrobe,
   • clothing style,
   • keeping up with fashion trends,
   • be a proud object for yourself and your loved ones, etc. v.

Once the goal has been determined, it must be constantly improved, so that in times of crisis, when "give up", there is a feeling of wanting to stop halfway, it will act as an ambulance to revive. the will to win.

Step 3. Find the causes of overweight and eliminate them

Immediately, you need to be aware that it is right to do this under the guidance of an authorized medical officer.

The main cause of overweight is that the energy obtained from food exceeds the amount consumed and it accumulates in fat cells (fat cells). And this could be the result of a number of factors.

Malnutrition: both quantitatively and qualitatively

The main thing I want to draw attention to is an effective approach that does not include rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).Claiming to lose weight within a week is naive, and speaks to the urgency of this for those who ask. Long-term accumulation of extra pounds in the body indicates a long-term project to get rid of them without harm to health.

You can usually hear the argument in the form:I eat less, but I'm still healthier.

If the excess is deposited, it means that it has been excess with food.

The easiest and most effective way to fully assess your typical diet is to keep a food diary for 2 weeks. It will reflect:

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

For further analysis and proper development of eating habits, information on the condition of the food taken (after psychological stress, before and after physical activity) is also useful.

The analysis of the food diary and the adjustment of the diet should be carried out by a nutritionist based on the calculation of the daily requirements for a particular person, as this takes into account individual characteristics. , physiological characteristics, family stress, car use for commuting, level of physical activity, etc. v.

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

Common mistakes in the diet:

• lack of breakfast
• snacks on the run
• Dinner, in terms of energy value, sometimes exceeds physiological daily needs.

General recommendations for proper nutrition for weight loss

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

  The daily caloric value should not be reduced for women - less than 1200 kcal, for men - less than 1500 kcal.

  Reducing daily calorie intake below these numbers is unsafe, meaningless in the long run, as the rapidly lost kilos changes the metabolism in such a way that the body, to preserve itself after the end of life. End the diet tests on it, start strong to restore what was lost.

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

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

  Japanese dishes and other Asian dishes, in which chopsticks are used to eat, are very significant in this regard.

  Firstly, this is part of their philosophy of life, where eating is almost a ritual affecting health and longevity.

  Second, the stick doesn't allow you to take a large portion, but a person can chew it thoroughly.

  Also, as a result, the timing of eating increases and the body manages to receive the satiety signal at the right time - as a result the feeling of fullness occurs after a much smaller portion than when eating quickly.

• Promotes weight loss and increases water intake- Should drink 500 ml of water before each main meal.
• In order to exclude unnecessary stimulation of the appetite and the work of the digestive organs, it is advisable not to include stimulant foods in the diet:rich broth, pickles, marinades, fried foods, spicy spices, alcohol.
• Particular attention should be paid to the exclusion of alcoholic beverages., which are themselves high-calorie foods: the energy content of 100 g of alcohol is 700 kcal, which is roughly the energy value of 100 g of butter.

Physical inactivity (sedentary lifestyle)

Physical activity is an important component to achieving the desired energy balance, both during the weight loss phase and for weight maintenance after results are achieved.

Weight loss exercises should be:

• amount;
• build up gradually
• can be moderate (do it for 1 hour without fatigue);
• can be intense (after 30 minutes of exercise, fatigue appears).

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

• Walk daily for 30 minutes. One of the best types of activity for weight loss is interval walking - 2-3 minutes. at normal speed, then 2-3 minutes. accelerate, then slow down and return to normal speed (2-3 minutes). Or run for 15 minutes.
• Sports game in 45 minutes. (volleyball, basketball, soccer, etc. )
• Five times a week for 1-1. 5 hours - swimming, bodybuilding, aerobics, tennis, etc. v.
• Classes in the gym with weights to build muscle mass.

It is better to alternate between different types of physical activity.

The most effective way to lose body weight is to lose fat during exercise before breakfast. During daytime and evening workouts, you should eat at least 3 hours before training.

Violation of endocrine glands

Hormonal disorderis the cause of being overweight5-10%cases. If the traditional comprehensive weight loss program (healthy diet, physical activity) does not lead to positive results, you should consult an endocrinologist.

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

Based on the information received, the endocrinologist will be able to come up with a plan for treatment and prevention measures.

Important things to remember when starting to lose weight

• One field is not a warrior. You need professional support from specialists (nutritionists, physiotherapists, endocrinologists, psychologists) and close people. Together you are strength.
• All your efforts and efforts will not be in vain, the results are certain.
• Always remember your goal and the motivation that led to it.
• Don't relax when you get the desired results. With the newly acquired habits of proper nutrition and an active lifestyle, do not give up - the weight is always at an alarming rate.