It's one thing when it comes to "fictitious" excess weight, that is, it seems to be absent in physiological 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 internal organs to suffer. Whichever of these two examples the situation is, you need to approach the issue being of sound mind. If any of the measures taken turns out to be wrong, undesirable for use in practice, then the whole process will go down the drain. And this is not just unnecessary, but can also negatively affect the state of health. It is important to remember that the process of losing weight is a serious business that requires an attentive approach.
The main principle of correct weight loss is to get rid of extra pounds without harming the physiological and psychological state of a person. At the same time, it is important to know that the process will not be effective if the patient himself does not want it. In this case, it is simply impossible to achieve the desired result. You can only make the situation worse. So, in order to lose weight without harm to health, you need to know several important rules. They will help you understand why and when you should lose weight, what methods and methods exist for this, as well as how to prevent the re-formation of unnecessary pounds.
When the process of losing weight is as necessary as air
As already mentioned, excess weight negatively affects the state of internal organs, as a result of which the body is deprived of the opportunity to work properly. An excess of kilograms is determined by a simple calculation, in which you need 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 will be 65 kg. Therefore, when the scales show more, you should think about losing weight.
But here it is difficult to talk about the veracity of the data, since various individual characteristics affect the ideal weight. If we continue the previous method for determining excess body 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 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 feel good at the same time, you need to find reasons to start the process of losing weight. Here they are:
- Sooner or later, the body will fail, but it will be too late. It is better to take care of weight loss now that it can still be corrected almost painlessly. Otherwise, there is a high risk of a sharp deterioration in the condition. 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.
- The development of complexes is a psychological problem that often arises among female representatives. Physiological problems also occur, such as shortness of breath, increased sweating, deterioration in appearance.
The main methods of weight loss
In order to start the process of losing weight in the body, there are several ways:
- Developing an effective diet by adjusting the diet.
- Drawing up a training scheme.
- The use of medicines.
- Surgical intervention.
Method one: drawing up the correct diet
Food is our everything. But the main mistake of humanity 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 opinion should be changed immediately. How? Reconfigure yourself with the fact that nutrition is the saturation of the body with useful substances that it needs for proper work, nothing more.
There are a huge number of diets developed by experts and those who think of themselves as nutritionists. Yes, all this to some extent contributes to weight loss, but at what cost? Metabolic disorders, the development of gastrointestinal diseases and other unpleasant pathologies. Diet in the sense in which people are used to understanding 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 drawing up a diet. So this stage can be called the basis for weight loss. Before the lists of healthy and unhealthy foods are presented, it is important to say that you do not need to immediately deprive yourself of unhealthy, but favorite foods. Better to do it gradually. The daily calorie content is gradually reduced, and it is due to this that the desired disposal of extra pounds occurs. Many experts recommend using the 1200 Calorie Weight Loss System. The technique is effective and harmless.
Replacing the harmful for the useful
The following foods should not be included in the new diet:
- Various sweets, including chocolate (except for bitter in small quantities), confectionery and bakery products.
- Fried and smoked foods, as well as fatty foods.
- Pickles, canned foods.
- Fatty dairy and fermented milk 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, pea beans.
- Groats, grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked in the oven or boiled. Soups and broths on chicken meat are very useful.
Method two: developing 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 losing weight. You can choose exercises on your own, do not be lazy and make up for yourself the plan that suits best. At the same time, it is important to know:
- Before basic physical exercises, you should definitely do a 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 it).
- The set of exercises should not be large from the very beginning, as well as the number of approaches and the duration of the performance. It is better to increase these parameters gradually, as the body prepares.
- No need to tackle difficult exercises. The risk of injury should be avoided.
Method three: drug therapy
Unlike the two methods presented above, this one is used in more advanced cases. It happens that without medication it is difficult to start the process of losing weight. Both diet and exercise are powerless. Drug therapy is aimed at fighting fat inside the body. It is important that the drugs are prescribed exclusively by the attending physician and are used strictly under his supervision.
As for cleansing enemas and dietary supplements, their use is not encouraged. And, in general, such drugs do not belong to the drug groups of drugs. They do not contribute to the burning of fat, but can only negatively affect the condition of the stomach and intestines. So it's better to forget about them and not trust the promises from the manufacturer.
Method four: surgical method of losing weight
This method is used for obesity, moreover, in its severe manifestation. A stomach resection is performed, that is, a decrease 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 start the process of losing weight, often advocate in favor of surgical intervention, and then take other measures. Often these patients require psychological help. But after the operation, the quality of life of a person suffering from obesity improves significantly.
On 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 conducting a series of studies. Therefore, those who wish 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. Although limiting yourself in food is also harmful, you shouldn't forget about it.
A person must work during the day and sleep at night. In no case should this rule be changed, since the body is already accustomed to such a regime, and it will be quite difficult for it to rebuild in the opposite direction, it takes a lot of 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 process of losing weight. That is, daily breakfast, lunch, dinner, snacks, as well as training, the time for going to bed and waking up should be the same. The regime is of great importance in the program of getting 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
Losing weight will be more effective if you use more than one method, but several at once. 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 take a little longer if you use only one of the techniques. But in any of the above cases, you should remember the importance of the regime.
Useful tips for losing weight
You should adhere to some simple rules:
- The main part of the diet should be given to fresh vegetables and fruits. Citrus fruits are especially 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 most. Therefore, breakfasts should not be skipped in any case. It is best to choose porridge.
- Those who have an idea of how the process of losing weight 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 grow dull, the hair begins to fall out more strongly, the skin loses its elasticity. Even fatigue comes on much faster. Therefore, you need to drink plain water as much as possible.
- During the absorption of food, you need to concentrate on this process. This will help you avoid overeating and better fill your meal.
- During times of stress, fight this condition with any other method, but not with food.
How to speed up the process of losing weight, and is it necessary?
In general, it is not recommended to interfere with weight loss. This process happens exactly as the body needs. It is never fast, everything takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging folds of the skin. Also, "extreme" weight loss causes disturbances in the work of the endocrine and digestive systems. And the lost kilograms will still return.
However, you can speed up the process without harm. Physical activity will help, which must be gradually (moderately! ) Increased. There are also a number of 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 helps to break down fat. Not the one that instantly dissolves, but in grains or already ground. You should also pay attention to food rich in protein, since this substance helps to start metabolic processes.
You need to understand how the process of losing weight goes. 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 fats, without spending incoming food for energy. And this is a completely unnecessary phenomenon. With a properly selected balanced, but low-calorie diet, the body first uses up glycogen stores, then only fat leaves. This explains why at first a person loses weight quickly, and then this process slows down. As a result, the loss of kilograms becomes noticeable again.
In general, if the nutrition is as correct and useful as possible, the daily calorie content will not be high, and physical activity should be given to the body constantly, taking breaks if necessary only for 2-3 days a week, the result 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, slender body without stretch marks and sagging folds of the skin. And the lost pounds will not come back again.