We lose weight properly

The purpose of this article is to form a proper understanding of the problem of overweight, to give priority to solving this problem and to determine the direction of movement on the path to weight loss. In short, to answer the questionHow to lose weight?»

Is he overweight?

Not everyone who has decided to fight excess weight, they really are extra. The subjective assessment of the 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 certain image and everything that is separated from it is considered unnecessary, and in this case it is enough to adjust the figure by applying a load on certain parts of the body.

That's why:

Stage 1. Calculation of anatomical and constitutional parameters and determination of your weight condition

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 fall into the category of overweight, then you need to understand that while maintaining your usual lifestyle and diet in the future, you can now move into the group of obesity. Weight loss measures should be started immediately.

Step 2. Motivation

The goal is to lose weightin principle it does not differ from any other purpose. This is a strategic conceptachieving the goalas well assave the resultit is necessary to start each time with the exact purpose of this path.

First, we need to separate the concepts of purpose and purpose. Weight loss is a task that needs to be solved, it answers the question: "what needs to be done? And the goal of weight loss should answer the question: "Why is it necessary to start all this? "

In case of weight loss, you can determine the goal through motivation. It must be realized by the person himself, only then can he rely on resistance to the trials and stresses that invariably accompany everyone in the period of weight loss.

Everyone has their own motivation.

1. Health. Being overweight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive systems, disorders of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
2. Expanding physical abilities: easier to perform 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 incentive:
   • return to the usual wardrobe,
   • clothing style
   • be in the trend of fashion trends,
   • be an object of pride for yourself and your loved ones, etc.

When the goal is defined, it must be constantly cultivated, so in times of crisis, when "hands down" and tempted to stop halfway, it plays the role of an ambulance to revive the will to win.

Step №3. Finding the causes of overweight and eliminating them

You should immediately take into account that it is right to do this under the guidance of a competent medical supervisor.

The main reason for the appearance of overweight is that the energy intake from food exceeds its consumption and it accumulates in fat cells (adipocytes). And this may be the result of several factors.

Malnutrition: both quantitatively and qualitatively

The main thing I would like to draw attention to is that a competent approach excludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).The demands for weight loss within a week are naive and speak of the urgent need for it among those who ask them. The long time of gaining extra pounds in the body implies a long-term project of harmless to their health disposal.

You can often hear the argument in the form:I eat a little, but I'm still fine.

If the excess is delayed, it means that it has come in excess with food.

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

• time to eat,
• the volume and composition of the dishes taken,
• the amount of free fluid you drink
• time and amount of alcohol consumed.

For further analysis and work on building the right eating habit is useful information about the conditions of food intake (after psychological stress, before and after physical activity).

The analysis of the food diary and dietary adjustments should be made by a nutritionist based on the calculation of the daily need for a particular person, as this takes into account individual characteristics, physiological characteristics, household stress, car use, level of physical activityand others.

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

Common dietary mistakes:

• lack of breakfast
• snacks on the run
• evenings, which in energy value sometimes exceed the daily physiological 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 caloric intake.

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

  Reducing daily calorie intake below these figures is dangerous, meaningless in the long run, as rapidly losing weight changes the metabolism in such a way that the body, in order to preserve itself after dietary tests on it, begins intensively to recover lost.

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

  Eat slowly, chew thoroughly. In this case, the nutrients obtained from the food have time to "signal" the saturation center. Hasty eating causes the signal for satiety to be received too late when the stomach is full, ie the person has already moved.

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

  First, it is part of the philosophy of their lives, where eating is almost a ritual that affects health and longevity.

  Second, the sticks do not allow you to take a large portion, but as much as a person can chew thoroughly.

  In addition, this increases the time of eating and the body manages to receive a signal of satiety just in time - as a result, the feeling of satiety appears after a much smaller portion of food eaten than fast food.

• Promotes weight loss and increased water intake- It is recommended to take 500 ml of water before each main meal.
• In order to exclude unnecessary stimulation of appetite and the work of the digestive organs, the diet should be free of stimulating foods:strong broths, pickles, pickles, 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 approximately equal to the energy value of 100 g of butter.

Physical inactivity (sedentary lifestyle)

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

Exercises for weight loss should be:

• dosed;
• are built gradually
• can be moderate (performed 1 hour without fatigue);
• can be intense (after 30 minutes of training fatigue appears).

The weight loss program recommends: 4-5 hours a week of physical activity of moderate intensity or 2, 5-3 hours a week of intense physical activity. Energy consumption at such loads is 2000-2500 kcal.

• Walk every day for 30 minutes. One of the best types of weight loss activity is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down and move to a normal pace (2-3 minutes). Or running for 15 minutes.
• Sports games for 45 minutes (volleyball, basketball, football, etc. )
• Five times a week for 1-1, 5 hours - swimming, shaping, aerobics, tennis and more.
• Classes in the gym with weights to build muscle mass.

It is better to alternate different types of physical activity.

The most effective way to lose weight is to lose fat during a workout before breakfast. During daytime and evening workouts it is recommended to eat no later than 3 hours before them.

Disorder of the endocrine glands

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

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

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

What is important to remember when you start to lose 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, efforts will not go unnoticed, the result will be certain.
• It is always worth remembering your goal and the motives that will lead to it.
• Do not relax when you achieve the desired result. Do not part with the newly acquired habits of proper nutrition and active lifestyle - extra pounds are always on the alert.