We are losing weight properly

The purpose of this article is to form a correct understanding of the problem of obesity, prioritize the solution of this problem and determine the direction of movement on the way to losing weight. In short, to answer the questionHow to lose weight?»

Is it overweight?

Not everyone who has decided to struggle with extra pounds, they are truly redundant. The subjective assessment of one's body is often not confirmed by objective data on the presence of overweight.

Often, in the pursuit of physical perfection, many achieve observance of a particular image, and anything that differs from it is considered superfluous, and in this case, it is enough to correct the figure using a load on certain parts of body.

Therefore:

Step 1. Calculate anatomical and constitutional parameters and determine your status by weight

To diagnose obesity, use the body mass index (BMI) recommended by the World Health Organization:

BMI = Body weight (kg) / height (m²).

If, according to the results of the calculations, you fell into the category of overweight, then you should understand that while maintaining your usual lifestyle and nutrition in the future, you may already be moving into the obesity group. Measures to reduce weight should be started immediately.

Step # 2. Motivation

Aim to lose weightbasically no different than any other goal. This is a strategic conceptgoal achievement, as well aspreserve the resultit is necessary to begin each path precisely with the definition of the goal of that path.

First, we need to separate the concepts of goals and objectives. Weight loss is a task that needs to be solved, it answers the question: "what to do? ". And the goal of losing weight should answer the question, "Why is it necessary to start all this? "

In case of losing weight, you can determine the goal through motivation. It must be realized by the person himself, only then can one count on the resistance to the trials and stress that inevitably accompanies everyone during the weight loss period.

Everyone has their own motivation.

1. Health. Obesity is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive system, disorders of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
2. Expansion of physical abilities: easier to perform normal daily physical activities (easier to climb stairs, do housework, just walk), opportunity to practice your favorite sports, outdoor activities, active tourism, etc.
3. ANDother purposes, which for many is a serious incentive:
   • return to the usual wardrobe,
   • style,
   • be in trend with fashion trends,
   • be an object of pride for yourself and your loved ones, etc.

Once the goal is defined, it must be constantly cultivated so that in times of crisis, when "hands down" and there is a temptation to stop halfway, it plays the role of an ambulance to revive the will to win.

Step # 3. Finding the causes of obesity and their elimination

You should immediately take into account that it is right to do this under the guidance of a competent medical counselor.

The main reason for the occurrence of obesity is that the energy intake from food exceeds its consumption and it accumulates in fat cells (adipocytes). And this can be the result of several factors.

Malnutrition: both quantitatively and qualitatively

The most important thing I would like to point out is that a competent approach precludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).Requests for weight loss within a week are naive, and talk about the urgent need for this among those who ask them. The long time of accumulating extra pounds in the body suggests a long-term project to get rid of them harmless to health.

You can often hear the argument in the form:I eat a little, but I still get better.

If excess is deposited, it means that it came in surplus with food.

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

• dinner time,
• the quantity and composition of the meals consumed,
• the amount of free fluid you drink
• time and amount of alcohol consumed.

For further analysis and work on developing the right eating habit, information on the conditions of the food consumed (after mental stress, before and after physical activity) is also useful.

Analysis of the food diary and dietary adjustments should be performed by a nutritionist based on the calculation of the daily needs of a particular person, as this takes into account individual characteristics, physiological characteristics, household stress, use of a car for transportation, level of physical sports activities, etc.

It is important to distribute the energy content of the diet correctly during the day: The meal with the most calories should fall on the period of the day with maximum physical activity when they can be fully utilized.

Common dietary errors:

• lack of breakfast
• snacks on the run
• dinners, which energetically at times exceed the daily physiological needs.

General recommendations for proper nutrition for weight loss

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

  The daily energy value should not fall for women - below 1200 kcal, for men - below 1500 kcal.

  Reducing the daily caloric intake below these numbers is uncertain, meaningless in the long run, as the rapidly lost kilos alter the metabolism in such a way that the body, in order to maintain itself after completing diet tests on it, begins to intensively restore itlost.

• Meals should, if possible, be frequent (every 2, 5-3 hours) in small portions. It is advisable to eat the last meal no later than19. 00 or alternatively no later than 3 hours before bedtime.

  Eat slowly, chew thoroughly. In this case, the nutrients received with food have time to "give a signal" to the saturation center. Eating at a speed makes the satiety signal perceived too late when the stomach is full, ie. the person has already moved.

  Japanese and other Asian cuisines where chopsticks are used to eat are very indicative in this sense.

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

  Second, sticks do not allow you to take a large portion, but as much as a person can chew thoroughly.

  Due to this, the meal time also increases, and the body manages to receive a satiety signal just in time - as a result, the feeling of satiety occurs after a much smaller part of the meal is consumed than with a fast meal.

• Promotes weight loss and increased water intake- It is recommended to take 500 ml of water before each main meal.
• To exclude unnecessary stimulation of appetite and the work of the digestive organs, stimulating foods should be absent from the diet:strong broth, pickles, marinated, fried foods, spicy spices, alcohol.
• Particular attention should be paid to the exclusion of alcoholic beverages., which are in themselves high-calorie foods: the energy content of 100 g of alcohol is 700 kcal, which is approximately equal to the energy value of 100 g of butter.

Physical inactivity (a sedentary lifestyle)

Physical activity is an important component to achieve the desired energy balance, both during the weight loss period and to maintain the weight after reaching the result.

Weight loss exercises should be:

• dosed;
• built up gradually
• may be moderate (performed for 1 hour without fatigue);
• can be intense (after 30 minutes of training fatigue occurs).

The weight loss program recommends: 4-5 hours per week with moderate intensity physical activity or 2, 5-3 hours per week with intense intensity physical activity. The energy consumption at such loads is 2000-2500 kcal.

• Walk daily for 30 minutes. One of the best forms of activity for weight loss is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down and switch to normal pace (2-3 minutes). Or run for 15 minutes.
• Sports games for 45 min. (volleyball, basketball, football, etc. )
• Five times a week for 1-1, 5 hours - swimming, shaping, aerobics, tennis, etc.
• Classes in the gym with weights to build muscle mass.

It is better to switch between different forms of physical activity.

The most effective way to reduce body weight is to lose fat during exercise before breakfast. During day and evening training, it is recommended to eat no later than 3 hours before them.

Violation of the endocrine glands

Hormonal disordersis the cause of obesity5-10%cases. If the traditional comprehensive weight loss program (healthy eating, physical activity) does not lead to a positive effect, an endocrinologist should be consulted.

The physician will draw his conclusion based on examination data and results.laboratory research, which will provide information about the function of the endocrine organs (thyroid, adrenal glands, gonads, endocrine part of the pancreas).

Based on the information received, the endocrinologist will be able to draw up a plan of therapeutic and preventive measures.

What is important to remember when starting to lose weight

• One in the field is not a warrior. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you are strength.
• All your efforts, efforts will not go unnoticed, the result will be sure.
• It is always worth remembering your goal and the motives that will lead to it.
• Do not relax when you get the desired result. With the newly acquired habits of proper nutrition and an active lifestyle, do not be separated - extra kilos are always on the lookout.