That's one thing when it comes to "fictitious" excess weight, which is that it doesn't appear to be in the physiological parameters, but I wanted to remove some of the imperfections of the figure. And when it comes to obesity, it is completely different, because this is a dangerous disease that damages internal organs. Whatever the situation in these two examples is, you need to approach the matter with caution. If any measure is taken incorrectly, not used in practice, the whole process goes down the drain. And this is not only unnecessary, but can also negatively affect health status. It's important to remember that losing weight is a serious business that requires a careful approach.
The main principle of proper weight loss is to lose extra weight without harming the human psyche. At the same time, it is important to know that the procedure will not work if the patient itself does not want it. It is simply not possible to achieve the desired result in this case. You can only make the situation worse. So, in order to lose weight without harm to health, you need to know some important rules. They will help you understand why and when you should lose weight, what methods and methods exist for this, as well as how to prevent the re-formation of unnecessary pounds.
When weight loss is as essential as air
As already mentioned, excess weight negatively affects the state of internal organs, as a result of which the body does not have the opportunity to function properly. The excess kilograms is determined by a simple calculation, where you need to subtract 100 from your height in centimeters. For example: 165-100 = 65. That is, if a person is 165 cm tall, his ideal weight would be 65 kg. Therefore, when the weight marks appear more, you should think about losing weight.
But here it is difficult to talk about the veracity of the data, since different individual characteristics affect the ideal weight. If we continue with the previous method for determining excess body weight, which, by the way, developed by Brock, it is important to know that with an increase of less than 165 cm, the form of calculation will change. In this case, 105 must be subtracted from the height, and if it is more than 180 cm, then 110.
For some people who understand that they are overweight, but at the same time feel good, you need to find a reason to start the weight loss process. Here they are:
- Sooner or later the body will fail, but it's too late. It's better to be concerned about weight loss now as it can still be adjusted almost painlessly. Otherwise, there is much risk of a marked worsening of the condition. Over time, diabetes, cancer and skin diseases develop, pathologies in the work of the endocrine system can occur, and atherosclerosis, hypertension and diseases of the systemCardiovascular disease is also present.
- Obese people live less.
- The development of complexity is a psychological problem that often arises among female representatives. Physiological problems also occur such as shortness of breath, increased sweating, loss of color.
Main methods of weight loss
To start the body's weight loss process, there are several ways:
- Develop an effective diet by adjusting the diet.
- Make a training plan.
- The use of drugs.
- Surgical intervention.
Method one: establish the correct diet
Food is our everything. But the main mistake of mankind lies in the fact that they have worshiped food. If in the minds of people who want to lose weight food is presented in this way, then this view should be changed immediately. How? Reshape yourself with the fact that nutrition is the saturation of the body with useful substances necessary for proper work, nothing more.
There are many diets developed by experts and self-proclaimed nutritionists. Yes, all of these contribute 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 that people are used to understanding the word should be forgotten. This is not a passing phenomenon, but a way of life. Yes, exactly. Proper nutrition is a lifestyle that everyone should follow.
Weight loss is not possible without a diet. So this period can be called the basis for weight loss. Before the list of useful and unhealthy foods is presented, it's important to say that you don't have to immediately eliminate unhealthy but beloved foods. Better to do it gradually. The daily calorie content is gradually reduced, and that is why the removal of the desired extra weight occurs. Many experts recommend the 1200 Calorie Weight Loss System. This technique is effective and harmless.
Substitute the harmful for the useful
The following foods should not be included in the new diet:
- Wide variety of sweets, including chocolate (except bitter ones in small quantities), confectionery and bakery products.
- Fried and smoked foods, as well as fatty foods.
- Pickles, canned goods.
- Fatty milk and fermented milk products.
- Carbonated drinks, fast food.
A new diet that will help start the body's weight loss process should include:
- Fresh vegetables and fruits.
- Green tea, herbal tea, natural freshly ground coffee.
- Low-fat fish and seafood.
- Cereals, pasta, lentils, beans.
- Groats, grain bread.
- Lean.
Fish, meat and vegetable dishes are steamed, baked in the oven or boiled. The soup and broth on the chicken is very useful.
Method two: develop a physical activity program
There are many exercises for all muscle groups in the body to help you lose weight and tone your body. Exercise is the right process to lose weight. You can choose the exercises yourself, don't be lazy and give yourself a plan that is most suitable. At the same time, it is important to know:
- Before doing basic physical exercises, you should definitely do a warm-up.
- You should do the exercises on an empty stomach in the morning. On the other hand, physical activity is given to the body at least an hour after eating (or before eating).
- The set of exercises from the beginning should not be large, as should the number of approaches and duration of execution. It is better to gradually increase these parameters, as the body prepares.
- No need to solve difficult exercises. The risk of injury should be avoided.
Method three: drug treatment
Unlike the two methods presented above, this method is used in more advanced cases. What happens is that without medication it is very difficult to start the weight loss process. Both diet and exercise are impotent. Drug treatment is aimed at fighting fat inside the body. It is important that the drugs are prescribed by the attending physician and are used strictly under his supervision.
For cleansing enemas and supplements, they are not recommended. And, in general, such drugs do not belong to the drug class of drugs. They do not contribute to fat burning, but can only negatively affect the condition of the stomach and intestines. So it's better to forget about them and not trust the promises from the manufacturer.
Method 4: Weight loss surgery method
This method is used for obesity, moreover, its severe manifestation. A gastrectomy is performed, ie reducing its volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, experts often talk about where to start the weight loss process, often saying in favor of surgical intervention, and then implementing other measures. Often these patients need psychological help. But after the surgery, the quality of life of a person with obesity improves dramatically.
On the effects of sleep and the day and night regime in general
When we sleep, we lose weight. Scientists came to this conclusion after conducting a series of studies. Therefore, people who want to lose weight are advised to increase the amount of sleep. It should be at least 7-8 hours. In addition, scientists recommend replacing sleep snacks, if possible. Although restricting your intake is also harmful, you should not forget it.
A person has to work during the day and sleep at night. In no case should this rule be changed, since the body is used to such a regime, and rebuilding in the opposite direction will be quite difficult, taking a lot of time.
In addition, the mode of the day in general is also very important. This is also a good answer to the question of how to start the weight loss process. That is, breakfast, lunch, dinner, daily snacks as well as workouts, bedtime and wake up times should be the same. This regimen is of great importance in the extra weight removal program. You might even say that it will be much easier to get used to the new lifestyle.
A holistic approach to weight loss
Weight loss will be more effective if you use multiple methods, but many at the same time. If there is no serious problem such as obesity, then it is necessary to pay attention 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 only use one of the techniques. But in any of the above cases, you should remember the importance of mode.
Useful tips to lose weight
You should adhere to a few simple rules:
- The main part of the diet should be provided with fresh vegetables and fruits. Citrus fruits are especially welcome. Fruits and vegetables, as a rule, are low in calories, but they are rich in nutrients.
- Start your day with breakfast. This is the most important meal when the body needs food the most. Therefore, breakfast should not be skipped under any circumstances. It is best to choose porridge.
- Those who have an idea of how weight loss works know the importance of drinking plenty of water. After all, everyone knows that a person is 80% water. When there is not enough in the body, the appearance deteriorates: the eyes blur, the hair begins to fall more, the skin loses its elasticity. Even fatigue comes on much faster. Therefore, you need to drink filtered water as much as possible.
- In the process of absorbing food, you need to be highly focused on this process. This will help you avoid overeating and stay full longer.
- During times of stress, combat the condition with any other method, but not with food.
How to speed up the process of losing weight, and is it necessary?
In general, it is not recommended to interfere with weight loss. This process takes place exactly as the body needs. It is never fast, everything takes time. Severe weight loss leads to the formation of stretch marks and sagging skin folds. In addition, "extreme" weight loss disturbs the work of the endocrine and digestive systems. And the lost kilos will still come back.
However, you can speed up this process without harm. Physical activity will help, this should be increased gradually (moderately! ). There are also some products with so-called "fat-burning" properties. First of all, there are citrus fruits - grapefruit, oranges, lemons. Green tea, filtered water and natural coffee help break down fats. Not something that dissolves immediately, but in the form of grains or pre-ground. You should also pay attention to foods rich in protein, because this substance helps kickstart the metabolism.
You need to understand how weight loss works. First of all, there must be certain nutrients in the body to break down fat. Without them there, we would feel weak, the body would get stressed and start storing fat, without consuming food for energy. And this is a completely unnecessary phenomenon. With a properly selected, but low-calorie, balanced diet, the body first uses up its glycogen stores, and then only gets rid of fat. This explains why a person loses weight quickly at first, and then the process slows down. As a result, the weight loss is noticeable again.
In general, if nutrition is correct and useful, the daily calorie content will not be high. You need to exercise continuously. You should only rest 2-3 days/week if necessary, you will have good results. won't be long. You need to be patient and understand that only in this way, smoothly and gradually, can you get a beautiful, slim body, without stretch marks and sagging wrinkles on the skin. And the lost weight won't come back.