We relieved ourselves

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

Is it too heavy?

Not everyone who has decided to fight the extra pounds, they are really unnecessary. Subjective assessment of a person's body is often not confirmed by objective evidence of the existence of overweight.

Often, in the pursuit of physical perfection, many achieve a certain image, and everything that separates from it is considered unnecessary, and in this case it is enough to correct the image with the help of a load on a certain part of the image. body.

Therefore:

Step # 1Calculation with anatomical and constitutional variables and determination of your position by weight

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

BMI = 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 a normal lifestyle and nutrition in the future, you can already join the obesity group. Weight loss measures must be taken immediately.

Step # 2. Motivation

Aim to lose weightbasically nothing unlike other goals. This is a strategic ideagoal achievement, as well askeep the resultit is necessary to start any path exactly with the definition of the goal of that path.

First, we need to separate the concepts of goals and objectives. Weight loss is a task that needs to be solved, it 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? "

If you want to lose weight, you can determine the goal with motivation. It must be realized by the individual himself, only then can the resistance to testing and the stress that always accompanies everyone during weight loss can be relied upon.

Everyone has their own motivation.

1. Health. Obesity is primarily a threat to health: risk of various diseases of the cardiovascular system, respiratory system, digestive system, musculoskeletal disorders, genital warts, skin damage, endocrine diseases.
2. Expansion of physical ability: easier to do regular daily activities (easier to climb stairs, do household chores, just walk), opportunities to do your favorite sports, outdoor activities, active tourism, etc. s. frv.
3. ANDother purposes, which for many is a serious incentive:
   • go back to the usual wardrobe,
   • clothing style,
   • be in the development of fashion trends,
   • be a thing of pride for yourself and loved ones o. s. frv.

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

Step # 3Finding the causes of overweight and their elimination

You should immediately take into account that it is appropriate to do so under the guidance of a competent physician.

The main reason for being overweight is that the energy intake from the food is greater than its consumption and it accumulates in fat cells (fat cells). And this may be due to several factors.

Malnutrition: both quantitatively and qualitatively

The main thing I want to draw attention to is that a suitable approach precludes rapid weight loss (more than 5 kg per month, preferably 2-3 kg per month).Requests for dieting within a week are childish and there is an urgent need for it among those who ask. A long time to accumulate extra pounds in the body indicates a long-term task to get rid of them harmless to health.

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

If a surfer is delivered, it means that it came in excess with food.

The easiest and most effective way to evaluate your normal diet is to keep a food 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 the conditions of the food taken (after psychological stress, before and after physical exertion) is also useful.

Analysis of the food diary and dietary adjustment should be performed by a nutritionist based on the calculation of the daily needs of a particular person, as this takes into account individual characteristics, physiological characteristics, stress at home, use of a car for transport, physical sports, etc. fl.

It is important to distribute the energy content of the diet throughout the day: the most calorie meal should fall during the day with maximum exercise, when it can be fully utilized.

Common diet mistakes:

• lack of breakfast
• snack on the run
• dinner, which in terms of energy value sometimes exceeds the daily physiological need.

General advice on proper nutrition for weight loss

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

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

  Reducing daily caloric intake below these figures is unsafe, pointless in the long run, as the rapidly lost pounds change the metabolism in such a way that the body, in order to preserve itself after the end of food tests on it, begins eagerly. to recover the lost.

• 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, chew carefully. In this case, the nutrients received by food have time to "give a signal" to the saturation plant. Eating in a hurry causes the satiety mark to appear too late, when the stomach is full, e. g. e. the person has already moved.

  Japanese and other Asian cuisines, in which chopsticks are used for eating, are highly instructive in this sense.

  First of all, this is part of the philosophy of their lives, as eating is almost a ritual that affects health and longevity.

  Second, sticks do not allow you to take a large dose, but as much as one can chew carefully.

  In addition, the mealtime increases due to this and the body is able to get a saturation signal right in this - as a result, the feeling of satiety appears after a much smaller part of the meal that is eaten than with a quick meal.

• Promotes weight loss and increased water consumptionIt is recommended to take 500 ml of water before each main meal.
• To eliminate the unnecessary stimulation of appetite and the work of the gastrointestinal tract, stimulant foods should be absent from the diet:strong broth, pickles, marinated, fried foods, spicy spices, alcohol.
• Particular 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 factor in achieving the desired energy balance, both during weight loss and to maintain weight after the result is achieved.

Weight loss exercises should be:

• dose;
• build up gradually
• may be moderate (performed for 1 hour without fatigue);
• can be severe (after 30 minutes of training fatigue is seen).

The weight loss program recommends: 4-5 hours per week of moderate exercise or 2, 5-3 hours per week of vigorous exercise. Energy consumption at such a load is 2000-2500 kcal.

• Walk daily for 30 minutes. One of the best types of exercise for weight loss is walking for 2-3 minutes. at normal speed, then 2-3 minutes. acceleration, then slow down and switch to normal speed (2-3 minutes). Or running for 15 minutes.
• Sports games for 45 min. (volleyball, basketball, football, etc. )
• Five times a week for 1-1, 5 hours - swimming, shaping, aerobics, tennis o. fl.
• Hours in the gym with weights to build muscle mass.

It is better to switch between different types of exercise.

The most effective way to lose weight is to lose fat while exercising before breakfast. During day and evening exercises, it is recommended to eat no later than 3 hours before them.

Violation of the endocrine glands

Hormone disordersare the cause of overweight5-10%case. If a standard comprehensive weight loss plan (healthy diet, exercise) does not lead to a positive effect, an endocrinologist should be consulted.

The doctor will make his conclusion on the basis of research data and conclusion.laboratory research, which will provide information on the function of the endocrine glands (thyroid, adrenal glands, gonads, endocrine glands).

Based on the information received, the endocrinologist will be able to make a plan for treatment and preventive measures.

What is important to remember when starting to lose weight

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