It’s one thing when it comes to "fictional" overweight, that is, it seems to be absent in physiological parameters, but I would like to eliminate some of the imperfections of the figure. And it’s completely different when it comes to obesity, because it’s a serious disease that causes internal organs to suffer. Whichever of these two examples of the situation, you need to approach the issue of common sense. If any of the steps taken turns out to be incorrect, undesirable to use in practice, then the whole process will go down the drain. And this is not only unnecessary, but can also negatively affect the state of health. It is important to remember that losing weight is a serious business that requires a careful approach.
The main principle of proper weight loss is to get rid of extra pounds without damaging a person’s physiological and psychological state. At the same time, it is important to know that the process will not be effective if the patient himself does not want it. It is impossible to achieve the desired result in this case. You can only make things worse. So, to lose weight without endangering health, you need to know some important rules. They will help you understand why and when you should lose weight, what methods and techniques exist for this, as well as how to prevent unnecessary pound re -formation.
When the process of losing weight is necessary like air
As already mentioned, being overweight has a negative impact on the condition of internal organs, as a result of which the body loses the opportunity to work properly. Excess kilograms is determined by a simple calculation, where you have 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 is 65 kg. Therefore, when the scales show more, you should think about losing weight.
But here it is difficult to talk about the truth of the data, because various individual characteristics influence the ideal weight. If we proceed to the previous method of determining excess weight, which, by the way, was developed by Brock, it is important to know that with an increase of less than 165 cm, the form of the calculation changes. In this case, 105 must be subtracted from the height. And if 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 process of losing weight. Here they are:
- Sooner or later, the body will fail, but it is too late. It is better to take care of weight loss now as it can still be corrected almost painlessly. Otherwise, there is a high risk of a sudden deterioration in the situation. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies in the work of the endocrine system may occur, and atherosclerosis, hypertension, and diseases of the cardiovascular system also appear.
- Obese people live less.
- Complex development is a psychological problem that often arises among female representatives. Physiological problems also occur, such as shortness of breath, increased sweating, deterioration of appearance.
The main methods of weight loss
To begin the process of weight loss in the body, there are several ways:
- Develop an effective diet by adjusting the diet.
- Develop a training scheme.
- Use of drugs.
- Surgical intervention.
Method one: make a proper diet
Food is everything to us. But the main mistake of human beings lies in the fact that they make a cult of food. If in the minds of those who want to lose weight is presented in this way, then this opinion should be immediately changed. How? Reconfigure yourself with the fact that nutrition is the saturation of the body with useful substances needed for proper work, nothing more.
There are a large number of diets developed by experts and those who consider themselves nutritionists. Yes, all of this to some extent contributes to weight loss, but at what cost? Metabolic disorders, development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense in which ordinary people understand this word should be forgotten. This is not a temporary phenomenon, but a way of life. Yes Yes exactly. Proper nutrition is a lifestyle that everyone should adhere to.
The process of losing weight is impossible without making a diet. So this stage can be called the basis for weight loss. Before the list of useful and unhealthy foods is presented, it is important to say that you should not immediately deprive yourself of unhealthy, but favorite foods. It is better to do it gradually. The daily caloric content is gradually reduced, and due to this, the disposal of the desired extra pounds occurs. Many experts recommend using the 1200 Calorie Weight Loss System. This technique is effective and harmless.
Substituting the harmful for the useful
The following foods should not be included in the new diet:
- A variety of sweets, including chocolate (except bitter in small quantities), cakes and bakery products.
- Fried and smoked foods, as well as fatty foods.
- Pickles, canned food.
- Fatty dairy products and fermented milk.
- Carbonated drinks, fast food.
A new diet that will help start the weight loss process in the body should consist of:
- Fresh vegetables and fruits.
- Green, herbal tea, freshly ground natural coffee.
- Low fat fish and seafood.
- Cereals, pasta, lentils, peas.
- Groats, whole grains.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked in the oven or boiled. Soups and broths on 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 refresh your body. Exercise is the right process to lose weight. You can choose your own exercises, do not be lazy and make yourself the most suitable plan. At the same time, it is important to know:
- Before basic physical training, you definitely need to do a warm -up.
- It is recommended to do exercise on an empty stomach in the morning. Otherwise, physical activity is given to the body at least one hour after a meal (or before that).
- The training set should not be large from the start, as well as the number of approaches and duration of performance. It is better to increase these parameters gradually, as the body is ready.
- No need to deal with hard training. The risk of injury should be avoided.
The third method: drug therapy
Unlike the two methods presented above, this method is used in more advanced cases. It happens that without medication it is difficult to begin the process of losing weight. Both diet and exercise are helpless. Drug therapy aims to fight fat in the body. It is important that the medications are prescribed exclusively by the treating physician and used strictly under his or her supervision.
For cleansing enemas and supplements, their use is not recommended. And, in general, such drugs do not belong to the group 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 about it and not trust the promises from the manufacturer.
Method four: surgical method of weight loss
This method is used for obesity, moreover, in severe manifestations. Abdominal resection is performed, i. e. a reduction in its volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, experts most often, in the question of where to begin the process of losing weight, often speak in favor of surgical intervention, and then take other measures. Often these patients need psychological help. But after surgery, the quality of life of an obese person improves significantly.
On the influence of sleep and day and night regimes in general
When we sleep, we lose weight. Scientists came to this conclusion after conducting a series of studies. Therefore, those who want to lose weight are advised to increase their sleep duration. It should be at least 7-8 hours. Also, scientists recommend replacing snacks with sleep, if possible. While limiting yourself in food is also dangerous, you shouldn’t forget about it.
One must work during the day and sleep at night. This rule can not be changed, because the body is already accustomed to such a regime, and it is quite difficult for him to rebuild in the opposite direction, it takes a lot of time.
In addition, today’s regime as a whole is important. This is also a good answer to the question of how to start the weight loss process. That is, breakfast, lunch, dinner, snacks, as well as exercise, time to sleep and wake up should be the same. This regime is very important in the program of losing extra pounds. You could also say that it is easier to get used to a new way of life.
A comprehensive approach to weight loss
Losing weight will be more effective if you use more than one method, but several methods at once. If there are no serious problems such as obesity, then attention should be given to diet and exercise. Thanks to this method, you can lose weight well in a month. Weight loss will take a little longer if you use only one technique. But in any of the above cases, you should remember the importance of the regime.
Useful tips for losing weight
You need to 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, have a low calorie content, 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 better to choose porridge.
- Those who have an idea of how the weight loss process takes place know the importance of drinking plenty of fluids. After all, everyone knows that a person is 80% water. When it is not enough in the body, the appearance deteriorates: the eyes become dull, hair begins to fall out more strongly, the skin loses its elasticity. Even fatigue comes faster. Therefore, you need to drink as much plain water as possible.
- During food absorption, you need to focus on this process. This will help you avoid overeating and replenish your meals better.
- During stress, counteract this condition by other methods, but not with food.
How to speed up the process of weight loss, 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’s never fast, it all takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging skin folds. Also, "extreme" weight loss causes disturbances in the work of the endocrine and digestive systems. And the lost pounds will still come back.
However, you can speed up the process without danger. Physical activity will help, which must be increased gradually (moderately! ). There are also some products that have so -called "fat burning" properties. First of all, these are citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee help break down fat. Not that dissolves immediately, but in grains or already ground. You should also pay attention to foods rich in protein, as this substance helps to start the metabolic process.
You need to understand how the weight loss process works. First of all, there must be certain nutrients in the body to break down fat. If they are not there, weakness is felt, the body experiences stress and begins to store fat, without spending incoming food for energy. And this is a completely unnecessary phenomenon. With a properly chosen, but low-calorie diet, the body first uses up glycogen storage, then only leaves fat. This explains why at first a person loses weight quickly, and then the process slows down. As a result, weight loss becomes noticeable again.
In general, if nutrition is as correct and useful as possible, the daily caloric content will not be high, and physical activity should be given to the body continuously, rest if necessary only for 2-3 days a week, the result will be soon. 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 sagging skin folds. And the lost pounds will never come back.