We lose weight correctly

This article aims to form a correct understanding of the problem of overweight, prioritize solving this problem, 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 decides to put on weight, they really are superfluous. Subjective assessments of a person's body are often not substantiated by objective data on the presence of excess weight.

Often, in the pursuit of physical perfection, many people achieve conformity to an image, and everything separated from it is considered superfluous, and in this case, correcting the figure with the help of certain parts of the loadenough body.

that's why:

step 1. Calculated by anatomical and physique parameters and determine your status by weight

To diagnose overweight, use the World Health Organization's recommended body mass index (BMI):

BMI \u003d Weight (kg) / Height (m²).

If you fall into the overweight category according to the calculations, then you should understand that you can already be in the obese group while maintaining your usual lifestyle and nutrition in the future. Weight loss measures must begin immediately.

Step 2. motivation

weight loss goalsBasically no different from any other target. It's a strategic conceptreach the goal, alsokeep resultsAny path must start exactly from the goal that defines the path.

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

In the case of weight loss, goals can be determined by motivation. It must be experienced by oneself. Only in this way can one expect to be resistant to the trials and pressures that always accompany everyone during weight loss.

Everyone has their own motives.

1. healthy. Being overweight is primarily a threat to health: risk of various diseases such as cardiovascular, respiratory, digestive, musculoskeletal, genitourinary, skin lesions, endocrine diseases, etc.
2. expansion of physical abilities: Easier to carry out normal daily physical activities (easier to climb stairs, do housework, walk), have the opportunity to do your favorite sports, outdoor activities, active travel, etc.
3. andOther uses, which is a serious motivator for many:
   • Back to the usual wardrobe,
   • style of clothes,
   • Keep up with fashion trends,
   • Be proud of yourself and your loved ones, etc.

When the goal is clear, it must be continuously cultivated, so that in times of crisis, when there is a "busy", when there is a temptation to give up halfway, it will play the role of an ambulance and revive the will to win.

Step #3. Find the causes of excess weight and eliminate them

You need to consider right away that it is right to do so under the direction of a qualified medical curator.

The main reason for being overweight is that energy intake from food exceeds its consumption and accumulates in fat cells (fat cells). This could be the result of several factors.

Malnutrition: in terms of quantity and quality

The main point I want to draw attention to is that an effective method does not include rapid weight loss (more than 5kg per month, preferably 2-3kg per month).Asking for weight loss in a week is naive and speaks to the urgency of this among those who ask. Accumulating extra pounds in the body over a long period of time suggests a long-term plan to get rid of them harmlessly to health.

You can often hear arguments of the form:I eat very little but I'll still be fine.

If it is deposited in excess, it means it is in excess with food.

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

• meal time,
• quantity and composition of meals,
• the amount of free fluid you drink
• The timing and amount of alcohol consumption.

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

Analysis of the dietary diary and dietary adjustments should be calculated by a dietitian based on the daily needs of a specific person, as this takes into account personal characteristics, physiological characteristics, family stress, use of motor transport, level of physical activity, etc.

It is important to properly distribute the energy content of your diet during the day: the most caloric meals should fall during the most physically active periods of the day, when they can be fully utilized.

Common dietary mistakes:

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

General advice on proper nutrition for weight loss

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

  Daily energy values should not be lowered - below 1200 kcal for women and below 1500 kcal for men.

  Reducing your daily calorie intake below these numbers is not safe and doesn't make sense in the long run, because the pounds lost quickly can alter metabolism so much that the body, in order to save itself after the diet test on it, beginsIntensive efforts to restore lost.

• If possible, eat small, frequent meals (every 2. 5-3 hours). It is recommended to eat your last meal no later than 19: 00, or no later than 3 hours before bedtime.

  Eat slowly, chew slowly. In this case, nutrients received with the food have time to "signal" the saturation center. Eating too fast will result in the signal of satiety being received too late, when the stomach is full, that is, the person has moved.

  In this sense, Japanese and other Asian cuisines that eat with chopsticks are very indicative.

  First of all, it is part of their philosophy of life that eating is almost a ritual that affects health and longevity.

  Second, sticks don't allow you to eat a large portion, but one can chew thoroughly.

  Also, due to this, meal times are increased and the body is able to receive signals of satiety in time - so the feeling of fullness is felt after eating a small portion of food compared to fast food.

• Promotes weight loss and increased water intake- It is recommended to take 500ml of water before each main meal.
• In order to exclude unnecessary stimulation of appetite and the work of the digestive organs, the diet should not contain stimulating foods:Soups, pickles, pickles, fried foods, spicy seasonings, alcohol.
• Special care should be taken to exclude alcoholic beverages., they are high-calorie foods themselves: 100 grams of alcohol has an energy content of 700 kcal, about the same as 100 grams of butter.

Lack of exercise (a sedentary lifestyle)

Physical activity is an important part of achieving an ideal energy balance, both during weight loss and maintaining weight after results are achieved.

Weight loss exercises should be:

• dose;
• build up gradually
• Can be moderate (1 hour without fatigue);
• Can be intense (fatigue occurs after 30 minutes of training).

Weight loss plan recommendations: 4-5 hours of moderate-intensity physical activity per week or 2. 5-3 hours of vigorous-intensity physical activity per week. The energy consumption under such loads is 2000-2500 kcal.

• Walk 30 minutes a day. One of the best types of activities for weight loss is interval walking - 2-3 minutes. At the usual speed, then 2-3 minutes. Speed up, then slow down and switch to normal speed (2-3 minutes). Or run for 15 minutes.
• 45 minutes for sports games. (volleyball, basketball, soccer, etc. )
• 5 times a week, 1-1. 5 hours each time - swimming, shaping, aerobics, tennis, etc.
• Use weights to build muscles in the gym.

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

The most effective way to lose weight is by exercising before breakfast. During daytime and evening workouts, it is recommended to eat no later than 3 hours before your workout.

invasion of endocrine glands

hormone imbalanceis the cause of being overweight5-10%case. If traditional comprehensive weight loss programs (healthy diet, physical activity) do not produce positive results, an endocrinologist should be consulted.

The doctor will make a conclusion based on the test data and results.laboratory research, which will provide information on the function of the endocrine organs (thyroid, adrenal, gonads, endocrine parts of the pancreas).

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

Important things to remember when starting to lose weight

• People on the battlefield are not warriors. You need professional support from specialists (nutritionists, physiotherapists, endocrinologists, psychologists) and close people. Together you are strength.
• All your hard work, effort will not go unnoticed, the result is sure.
• It's always worth remembering your goals and motivation to achieve them.
• Don't relax when you get the results you want. With newly acquired proper nutritional habits and an active lifestyle, don't separate - extra pounds are always on alert.