It is a thing when it comes to "fictitious" unnecessary weight, ie it seems to be absent in normal parameters, but I would like to remove some imperfections of the figure. And it is completely different when it comes to obesity, because it is a serious disease that causes discomfort to the internal organs. Either of these two examples is the situation, you need to approach the issue that you are healthy. If any of the measures taken turn out to be wrong, undesirable for practical use, then the whole process will go downhill. And this is not only unnecessary, but can also negatively affect the state of health. It is important to remember that weight loss is a serious matter that requires careful approach.
The main principle of proper weight loss is to get rid of extra pounds without harming the normal and psychological state of a person. At the same time, it is important to know that the procedure will not be effective if the patient does not want to. It is simply impossible to achieve the desired result in this case. You can only make the situation worse. So, to lose weight without harming your health, you need to know several important rules. They will help you understand why and when you should lose weight, what methods and methods are available for it, as well as how to prevent the re-formation of unnecessary pounds.
When the process of weight loss is as necessary as the air
As already mentioned, being overweight negatively affects the condition of the internal organs, resulting in the body being deprived of the opportunity to work properly. Excess weight is determined by a simple calculation, in which you must subtract 100 from your height in centimeters. For example, 165-100 = 65. That is, if a person is 165 cm tall, his ideal weight will be 65 kg. Therefore, when the scales show more, you should consider losing weight.
But here it is difficult to talk about the accuracy of the data, since various individual characteristics affect the ideal weight. If we continue the previous method of determining overweight, which, incidentally, was developed by Brock, it is important to know that with an increase of less than 165 cm, the form of calculation changes. 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 feel good at the same time, you need to find reasons to start the weight loss process. Here is:
- Sooner or later, the body will fail, but it will be too late. Better to take care of weight loss now that it can still be corrected almost painlessly. Otherwise, there is a high risk of a sudden deterioration of the condition. Over time, diabetes develops, oncological and skin diseases, pathologies in the work of the endocrine system may occur, as well as atherosclerosis, hypertension and diseases of the cardiovascular system.
- Obese people live less.
- The development of complexes is a psychological problem that often occurs among female representatives. There are also physiological problems, such as shortness of breath, increased sweating, altered appearance.
The main methods of weight loss
There are several ways to begin the process of losing weight in the body:
- Develop an effective diet by adjusting the diet.
- Training program training.
- The use of drugs.
- Surgery.
Method 1: training in proper nutrition
Food is everything to us. But the main mistake of mankind lies in the fact that they made a cult out of food. If in the minds of those 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 diet is the saturation of the body with useful substances needed for proper work, nothing more.
There are a huge number of diets that have been developed by experts and those who consider themselves nutritionists. Yes, all of this contributes to weight loss to some degree, but at what cost? Metabolic disorders, development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense that people are accustomed to understanding this word must be forgotten. This is not a temporary phenomenon, but a way of life. Yes Yes exactly. Proper nutrition is a way of life that everyone should follow.
The process of losing weight is impossible without dieting. So this stage can be called the basis for weight loss. Before presenting the lists of useful and unhealthy foods, it is important to say that you do not need to be immediately deprived of unhealthy, but favorite foods. Better to do it gradually. The daily calorie content is gradually reduced and this is the reason for the desired rejection of extra pounds. Many experts recommend the use of the 1200 calorie weight loss system. The technique is effective and harmless.
Replacing the harmful with the useful
The following foods should not be included in the new diet:
- Various sweets, including chocolate (except bitter in small quantities), confectionery and bakery products.
- Fried and smoked, as well as fatty.
- Pickles, canned.
- Fermented fatty dairy and dairy products.
- Carbonated drinks, fast food.
A new diet that will help start the process of losing weight in the body should consist of:
- Fresh vegetables and fruits.
- Green, herbal tea, natural freshly ground coffee.
- Low fat fish and seafood.
- Cereals, pasta, lentils, beans.
- Oatmeal, cereal bread.
- Lean meat.
Dishes with fish, meat and vegetables are steamed, baked or boiled. Soups and broths in chicken are very useful.
Method two: develop a physical activity program
There are many exercises for all muscle groups in the body that can help you lose weight and tone your body. Exercise is the right process for weight loss. You can choose exercises yourself, do not be lazy and make the plan that suits you best. At the same time, it is important to know:
- Before basic physical exercises, you should definitely warm up.
- It is recommended to do the exercises on an empty stomach in the morning. Otherwise, physical activity is given to the body at least one hour after eating (or before).
- The set of exercises should not be large from the beginning, as well as the number of approaches and the duration of the performance. It is best to increase these parameters gradually as the body prepares.
- You do not need to face difficult exercises. The risk of injury must be avoided.
Third method: drug treatment
Unlike the two methods presented above, it is used in more advanced cases. It happens that without drugs it is difficult to start the weight loss process. Both diet and exercise are weak. Medication aims to fight fat inside the body. It is important that medications are prescribed exclusively by the treating physician and used strictly under his supervision.
As for cleansing enemas and nutritional supplements, their use is not encouraged. And, in general, such drugs do not belong to the groups of drugs. They do not contribute to fat burning, but can only negatively affect the condition of the stomach and intestines. Therefore, it is better to forget them and not to trust the promises of the manufacturer.
Method four: surgical method of weight loss
This method is used for obesity, in addition, in its severe manifestation. An gastric resection is performed, ie a reduction of its volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, experts often, when asked where to start the weight loss process, often speak in favor of surgery and then take other measures. Often these patients need psychological help. However, after the operation, the quality of life of a person suffering from obesity is significantly improved.
For the influence of sleep and the regime of day and night in general
When we sleep, we lose weight. Scientists came to this conclusion after a series of studies. Therefore, those who want to lose weight, it is recommended to increase the duration of their sleep. It should be at least 7-8 hours. Scientists also recommend replacing snacks with sleep, if possible. Although restricting yourself to food is also harmful, you should not forget it.
A person must work during the day and sleep at night. Under no circumstances should this rule be changed, as the body is already accustomed to such a regime and it will be quite difficult for it to be rebuilt in the opposite direction, it takes a long time.
In addition, the regime of the day as a whole matters. This is also a good answer to the question of how to start the weight loss process. That is, daily breakfast, lunch, dinner, snacks, as well as training, the time for sleeping and waking up should be the same. The status is very important in the program to get rid of extra pounds. You could even say that it will be much easier to get used to the new way of life.
A comprehensive approach to weight loss
Weight loss will be more effective if you use more than one method at a time. If there is no such serious problem as obesity, then attention should be paid to diet and exercise. Thanks to these methods, you can lose weight quite well in a month. Weight loss will be a little longer if you use only one of the techniques. But in any of the above cases, you need to remember the importance of the scheme.
Useful weight loss tips
You should follow a few simple rules:
- The main part of the diet should be given to fresh vegetables and fruits. Citrus fruits are very welcome. Fruits and vegetables, as a rule, are low in calories, but rich in nutrients.
- Start your day with breakfast. This is the most important meal when the body needs more food. Therefore, breakfasts should never be missed. It is better to choose porridge.
- Those who have an idea of how the weight loss process takes place know the importance of consuming plenty of fluids. After all, everyone knows that a human being is 80% water. When there is not enough in the body, the appearance worsens: the eyes become dull, the hair begins to fall out more intensely, the skin loses its elasticity. Even fatigue occurs much faster. Therefore, you should drink as much clean water as possible.
- When absorbing food, you need to concentrate on this process. This will help you avoid overeating and better fill your meal.
- In times of stress, fight this condition with any other method, but not with food.
How to speed up the weight loss process and is it necessary?
In general, interference with weight loss is not recommended. This process happens exactly as the body needs it. It is never fast, everything takes time. Dramatic weight loss is fraught with stretch marks and sagging skin folds. Also, "extreme" weight loss causes disorders of the endocrine and digestive systems. And the lost pounds will still return.
However, you can speed up the process without harm. Physical activity will help, which should be gradually (moderately! ) Increased. There are also a number of products that have the so-called "fat burning" properties. First of all, these are citrus fruits - grapefruit, orange, lemon. Green tea, water and natural coffee help break down fat. Not what dissolves immediately, but in granules or already ground. You should also pay attention to foods rich in protein, as this substance helps to initiate metabolic processes.
You need to understand how the weight loss process goes. First of all, there must be certain nutrients in the body to break down fat. If they do not exist, they feel weak, the body experiences stress and begins to store fat, without spending the incoming food for energy. And this is a completely unnecessary phenomenon. With a well-chosen balanced but low-calorie diet, the body consumes first the glycogen stores and then only the fat leaves. This explains why in the beginning a person loses weight quickly and then this process slows down. As a result, weight loss is felt again.
In general, if the diet is as correct and useful as possible, the daily calorie content will not be high and physical activity should be constantly given to the body, taking breaks if needed only for 2-3 days a week, the resultit will not be long in coming. You need to be patient and understand that only in this way, smoothly and gradually, you can get a beautiful, slim body without stretch marks and loose folds of skin. And the lost pounds will not return again.