It is one thing when it comes to "fictitious" excess weight, that is, it seems absent in physiological parameters, but I would like to remove some imperfections in the figure. And it is completely different when it comes to obesity, because it is a serious disease that causes pain in the internal organs. Regardless of the situation with these two examples, you need to approach them with a sane mind. If any of the measures taken turn out to be incorrect, undesirable for practical use, then the whole process will collapse. And this is not only unnecessary, but can also negatively affect the state of health. It's important to remember that losing weight is serious business that requires a careful approach.
The basic 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. It is simply not possible to achieve the desired result in this case. You can only make the situation worse. So, in order to lose weight without harming 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 unnecessary pounds from re-forming.
When the weight loss process is as necessary as air
As already mentioned, excess weight negatively affects the condition of internal organs, which deprives the body of the ability to function 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 scale shows 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 of 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 have 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. Better take care of the weight loss now that it can still be corrected almost painlessly. Otherwise, there is a high risk of sudden deterioration of the condition. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies of 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 representatives. Physiological problems also arise, 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:
- Develop an efficient diet by adjusting the diet.
- Development of a training plan.
- The use of drugs.
- Surgical intervention.
Method one: develop the right diet
Food is our everything. But the main mistake of mankind is that they have worshiped 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? 'Or' What? Reconfigure yourself with the fact that nutrition is the saturation of the body with useful substances that it needs for a good job, nothing more.
There are a large number of diets developed by experts and by those who consider themselves nutritionists. Yes, all of this contributes to weight loss to some extent, but at what cost? Metabolic disorders, development of gastrointestinal diseases and other unpleasant pathologies. Food in the sense that people are used to understanding this word should be forgotten. It is not a temporary phenomenon, but a way of life. Yes Yes exactly. Good nutrition is a lifestyle that everyone should adhere to.
The process of losing weight is impossible without developing a diet. This step can therefore be called the basis of 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 favorite foods. Better to do it gradually. The daily calorie content is gradually reduced and it is for this reason that the desired elimination of extra pounds occurs. Many experts recommend using the 1200 calorie weight loss system. The technique is effective and safe.
Replace 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 foods, as well as fatty foods.
- Pickles, preserves.
- Fatty dairy products and fermented milk products.
- Soft 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, freshly ground natural coffee.
- Low fat fish and seafood.
- Cereals, pasta, lentils, peas.
- Oatmeal, cereal bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked or boiled. Soups and broths on chicken meat 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 losing weight. You can choose exercises for yourself, don't be lazy and make the plan that works best for you on your own. At the same time, it is important to know:
- Before basic physical exercises, you should definitely do a warm-up.
- It is recommended that you do the exercises on an empty stomach in the morning. Otherwise, physical activity is given to the body at least an hour after a meal (or before).
- The set of exercises should not be important from the start, 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 itself.
- No need to tackle difficult exercises. The risk of injury must be avoided.
Third method: drug treatment
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. Diet and exercise are powerless. Drug therapy aims to fight the fat inside the body. It is important that drugs are prescribed exclusively by the attending physician and are used strictly under his supervision.
As for cleansing enemas and food supplements, their use is not recommended. And, in general, these drugs do not belong to drug groups. They do not contribute to the burning of fat, but can only negatively affect the condition of the stomach and intestines. Better to forget them and not to trust the promises of the manufacturer.
Method four: surgical method to lose weight
This method is used for obesity, moreover, in its severe manifestation. A resection of the stomach 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, when asked where to start the process of losing weight, often speak in favor of 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 considerably.
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 time. It should be at least 7-8 hours. Additionally, scientists recommend replacing snacks with sleep, if possible. While limiting yourself in food is also harmful, you shouldn't forget that.
A person has to 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 diet, and it will be quite difficult for it to rebuild itself in the opposite direction, it takes a long time.
In addition, the diet of the day as a whole matters. It is also a good answer to the question of how to start the process of losing weight. That is, breakfast, lunch, dinner, snacks, as well as daily workout, bedtime and wake-up time should be the same. Diet is of great importance in the weight loss program. You could even say that it will be much easier to get used to the new way of life.
A holistic approach to weight loss
Losing weight will be more effective if you use several methods, but several at the same time. If there is no such problem as obesity, then care should be taken with diet and exercise. Through these methods, you can very well lose weight in a month. Weight loss will take a little longer if you only use one of the techniques. But in all of the above cases, you need to remember the importance of the diet.
Helpful tips for losing weight
There are a few simple rules you should follow:
- The main part of the diet should be given to fresh vegetables and fruits. Citrus fruits are particularly welcome. Fruits and vegetables, as a rule, are low in calories, but they are high in nutrients.
- Start your day with breakfast. It is the most important meal when the body needs food the most. Therefore, breakfasts should not be ignored in any way. It is better to choose porridge.
- Those who have an idea of how the weight loss process works know the importance of drinking plenty of fluids. After all, everyone knows that a person is 80% water. When this is not enough in the body, the appearance deteriorates: the eyes become dull, the hair begins to fall more strongly, the skin loses its elasticity. Even fatigue happens much faster. Therefore, you should drink as much plain water as possible.
- While absorbing food, you need to focus on this process. This will help you avoid overeating and fill your meal better.
- In times of stress, fight this disease with any other method, but not with food.
How To Speed Up The Weight Loss Process And Is It Necessary?
In general, it is not recommended to interfere with weight loss. This process takes place exactly according to the needs of the body. It's never fast, everything takes time. Dramatic weight loss results in the formation of stretch marks and sagging folds of the skin. In addition, "extreme" weight loss causes disturbances in the work of the endocrine and digestive systems. And the pounds lost will come back anyway.
However, you can speed up the process without damage. Physical activity will help, which should 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 help break down fat. Not the one that dissolves instantly, but in grains or already ground. You should also pay attention to foods rich in protein, as this substance helps to start metabolic processes.
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 undergoes stress and begins to store fat, without spending the incoming food on energy. And this is a completely unnecessary phenomenon. With a balanced diet, but low in calories, the body first uses the glycogen stores, then the leaves of fat. 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 the body should be given physical activity 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 achieve a beautiful, slender body without stretch marks and sagging folds of the skin. And the pounds lost will never come back.