It is one thing when it comes to "fictional" obesity, that is, it seems to be lacking in physiological parameters, but I want to get rid of some imperfections in the figure. Obesity is very different because it is a serious disease that affects the internal organs. Whichever of these two examples the situation is, you need to approach the sane mind problem. If one of the measures taken turns out to be wrong and undesirable in practice, the whole process goes down the drain. And that is not only unnecessary, but can also have a negative impact on the state of health. It is important to remember that losing weight is serious business that requires careful approach.
The main principle of proper 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 get the result you want. You can only make the situation worse. So in order to lose weight without harming your health, you need to know some important rules. They will help you understand why and when you should lose weight, what methods and methods exist and how you can prevent unnecessary pounds from building up.
When losing weight is as necessary as air
As mentioned earlier, being overweight has a negative effect on the condition of internal organs, which deprives the body of the ability to function properly. A kilogram excess is determined by a simple calculation in which you have to subtract 100 from your height in centimeters, for example 165-100 = 65. That is, if a person is 165 cm tall, their 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 accuracy of the data, since various individual characteristics affect the ideal weight. If we continue with the previous method of determining obesity, which, incidentally, was developed by Brock, it is important to know that the form of calculation changes if you gain less than 165 cm. In this case, 105 must be deducted from the amount. 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 losing weight. Here you are:
- Sooner or later the body will fail, but it will be 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 severe deterioration in the condition. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies in the work of the endocrine system may appear, 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 occurs in female representatives. Physiological problems also arise, such as shortness of breath, increased sweating, deterioration in appearance.
The main methods of losing weight
To start the process of losing weight in the body, there are several options:
- Developing an effective diet by adjusting your diet.
- Creation of a training plan.
- The use of medication.
- Surgical intervention.
Method one: setting up the right diet
Food is everything to us. But the main mistake mankind made is that they made a cult out of food. If foods are presented in this way in the minds of those who want to lose weight, then that opinion should be changed immediately. As? 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 variety of diets developed by experts and those who call themselves nutritionists. Yes, all of these contribute to weight loss to some extent, 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 passing 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 a diet. So this phase 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 immediately deprive yourself of unhealthy but popular foods. It is better to do it gradually. The daily calorie content is gradually reduced, which results in the desired disposal of the excess pounds. Many experts recommend using the 1200 calorie weight loss system. The technology is effective and safe.
Replace the harmful with the useful
The following foods should not be included in the new diet:
- Various confectionery, including chocolate (except bitter in small quantities), confectionery and baked goods.
- Fried and smoked foods as well as fatty foods.
- Cucumbers, canned food.
- Fatty milk products and fermented milk products.
- Carbonated drinks, fast food.
A new diet that will 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.
- Grits, grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked in the oven or cooked. Soups and broths on chicken meat are very useful.
Method 2: developing an exercise program
There are many exercises for all of the 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 the exercises yourself, do not be lazy and come up with the plan that suits you best. At the same time, it is important to know:
- Before doing any basic physical exercise, be sure to warm up.
- It is recommended that you do the exercises in the morning on an empty stomach. Otherwise, the body will be given physical activity at least an hour after (or before) eating.
- The scope of the exercise should not be large from the start, nor should the number of approaches and the duration of the performance. It is better to gradually increase these parameters while the body is preparing.
- No need to tackle difficult exercises. The risk of injury should be avoided.
Method 3: drug therapy
In contrast to the two methods presented above, this one is used in more advanced cases. It happens that without drugs, it is difficult to start losing weight. Both diet and exercise are powerless. Drug therapy aims to fight fat in the body. It is important that the medication is prescribed exclusively by the attending physician and is used strictly under his / her supervision.
In the case of cleansing enemas and dietary supplements, their use is not recommended. And in general, such drugs do not belong to the drug groups. They do not contribute to fat burning, but can only negatively affect the condition of the stomach and intestines. So better forget about them and don't trust the manufacturer's promise.
Method four: surgical method of losing weight
This method is also used in cases of severe obesity. A gastric resection is performed, that is, a decrease in volume. In the case of obesity, it is the best and most effective way to fight obesity. Therefore, when asked where to start losing weight, experts often advocate surgery, and then take other measures. Often these patients need psychological help. But after the operation, the quality of life of a person suffering from obesity improves significantly.
About the influence of sleep and the day and night regime in general
When we sleep, we lose weight. This is the conclusion that scientists came to after a series of studies. Therefore, people who want to lose weight are advised to extend their sleep duration. It should take at least 7-8 hours. Also, scientists recommend replacing snacks with sleep whenever possible. While it is harmful to limit yourself to what you eat, it should not be forgotten.
A person needs to work during the day and sleep at night. In no case should this rule be changed, since the body is already used to such a regime, and it will be quite difficult to rebuild it in the opposite direction, it will take a lot of time.
In addition, the daily regimen as a whole is important. This is also a great answer to how to start losing weight. This means that breakfast, lunch, dinner, snacks and exercise, the times for going to bed and waking up should be the same every day. The regimen is of great importance in the program to get rid of extra pounds. You could even say that it will be a lot easier to get used to the new way of life.
A comprehensive approach to weight loss
Losing weight is more effective when you use more than one method, but several at the same time. Unless there is a problem as serious as obesity, 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 only use one of the techniques. But in each of the above, it is worth remembering the importance of the regime.
Useful tips for losing weight
You should follow a few simple rules:
- The main part of the diet should be fresh vegetables and fruits. Citrus fruits are especially welcome. Fruits and vegetables are typically low in calories but are rich in nutrients.
- Start your day with breakfast. This is the most important meal when the body needs the most food. Therefore, breakfast should not be skipped under any circumstances. It is best to choose porridge.
- Those who have an idea of what the process of losing weight goes like know the importance of drinking a lot. After all, everyone knows that a person is 80% water. If there is not enough in the body, the appearance deteriorates: the eyes become dull, the hair begins to fall out more, the skin loses its elasticity. Even tiredness sets in much faster. Therefore, you need to drink plain water as much as possible.
- While eating, you need to focus on this process. This will help you avoid overeating and fill your meal better.
- Combat this condition with another method, but not with food, during times of stress.
How to speed up the process of losing weight and is it necessary?
In general, it is not recommended to compromise weight loss. This process happens exactly as the body needs it to be. It's never fast, everything takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging skin folds. "Extreme" weight loss also causes disturbances in the functioning of the endocrine and digestive systems. And the kilograms lost will still return.
However, you can speed up the process without harm. Physical activity helps here, which must be increased gradually (moderately! ). There are also a number of products that have so-called "fat burning" properties. These are mainly citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee help with fat loss. Not the ones that dissolve immediately, but in grains or already ground You should also pay attention to protein-rich food, as this substance helps to set metabolic processes in motion.
You need to understand how the process of losing weight works. First of all, certain nutrients must be present in the body in order to break down fat. When they are not there, weakness is felt, the body experiences stress and begins to store fats without using the food in for energy. And that is a completely unnecessary phenomenon. With a properly selected, balanced, but low-calorie diet, the body first uses up the glycogen stores, then only fat leaves. This explains why a person loses weight quickly at first, and then the process slows down. This makes the loss of kilograms noticeable again.
In general, if the diet is as correct and sensible as possible, the daily calorie content will not be high and the body should be constantly physically active and only take breaks 2-3 days a week if necessary. You need to be patient and understand that only in this way can you get a beautiful, slim body, without stretch marks and sagging skin folds, gently and gradually. And the pounds lost won't come back.