We are losing weight correctly

The purpose of this article is to form a correct understanding of the problem of overweight, to give priority to the solution of this problem and to determine the direction of movement in slimming. In short, answer the questionHow to lose weight?»

Is it overweight?

Not everyone who has decided to fight the extra pounds is definitely in excess. A subjective assessment of your body is often not confirmed by objective evidence of being overweight.

Often, in the pursuit of physical perfection, many attain adherence to a certain image, and anything that separates from it is considered unnecessary, and in this case it is sufficient to correct the figure by loading certain parts of the body. body.

That's why:

Step 1. Calculation according to anatomical and constitutional parameters and determination of your status by weight

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

BMI = Body weight (kg) / height (m²).

If you fall into the overweight category according to the calculations, then you should understand that by maintaining a normal lifestyle and diet in the future, you can already move into the obesity group. Weight loss measures should be started immediately.

Step 2. Motivation

The goal is to lose weightnot fundamentally different from any other purpose. This is a strategic conceptachievement of the goal, alsomaintaining the scoreany path must begin with the definition of the purpose of that path.

We must first distinguish between the concepts of purpose and purpose. Weight loss is a task that needs to be addressed, it answers the question: "what needs to be done? And the goal of losing weight should answer the question, "Why start all this?

In the case of weight loss, you can set a goal through motivation. It is up to the person to realize this, and only then can one expect resistance to the trials and strains that always accompany each drop of weight.

Everyone has their own motivation.

1. Health. Being overweight is primarily a threat to health: various diseases of the cardiovascular system, respiratory and digestive systems, musculoskeletal system disorders, disorders of the urogenital system, skin disorders, endocrine diseases.
2. Development of physical abilities: easier to perform normal daily physical activities (easier to climb stairs, do housework, just take a walk), the opportunity to engage in a favorite sport, outdoor activities, active tourism, etc.
3. IRfor other purposeswhich is a serious incentive for many to:
   • return to normal wardrobe
   • clothing style,
   • be on the trend of fashion trends,
   • be an object of self-pride and loved ones, and so on.

Once the goal is defined, it must be constantly nurtured so that in a time of crisis, when the hands are lowered and tempted to stop halfway, it will play the role of ambulance in reviving the will to win.

Step 3. Finding and eliminating the causes of overweight

You should immediately consider that it is correct to do so under the guidance of a competent medical tutor.

The main cause of being overweight is that you get more energy from your food than you consume and it builds up in fat cells (adipocytes). And this can be the result of several factors.

Malnutrition: both quantitatively and qualitatively

The main thing I would like to point out is that a competent approach does not allow you to lose weight quickly (more than 5 kg per month, optimally 2-3 kg per month).Requests to lose weight in a week are naive and talk about the urgent need for it among those who ask for it. The long accumulation of extra pounds in the body shows a long-term project on how to get rid of them harmlessly.

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

If the excess settles, it means that the excess came with food.

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

• meal time
• the quantity and composition of the food eaten,
• the amount of free liquid taken
• time and amount of alcohol consumed.

Information on eating conditions (after psychological stress, before and after physical activity) is also useful for further analysis and work on developing a proper eating habit.

The analysis of the food diary and the adjustment of the diet should be performed by a nutritionist based on the calculation of the daily needs of a particular person, taking into account individual characteristics, physiological characteristics, household stress, car use for transportation, level. physical sports activities, etc.

It is important to distribute the amount of energy in the diet correctly during the day: the meal with the most calories should reach its peak period of physical activity when they can be fully consumed.

Common dietary mistakes:

• lack of breakfast
• snacks while running
• dinners, which in terms of energy value sometimes exceed the daily physiological need.

General recommendations for proper nutrition to lose weight

• A caloric deficit of 500-700 kcal per day or about 30% of the total estimated caloric intake should be achieved.

  The daily energy value should not decrease below 1200 kcal for women and below 1500 kcal for men.

  Reducing your daily caloric intake below these numbers is unsafe and pointless in the long run, as losing pounds quickly changes your metabolism so that your body starts to work hard to protect itself after dieting. restore lost.

• Feeding, if possible, should be frequent (every 2, 5-3 hours) in small portions. It is recommended to eat for the last time no later than 19: 00 or no later than 3 hours before bedtime.

  Eat slowly, chewing thoroughly. In this case, the nutrients in the food have time to "signal" to the satiety center. When eating in a hurry, the satiety signal is perceived too late when the stomach is full, i. e. the person has already moved.

  Japanese and other Asian cuisines where sticks are eaten are very indicative in this sense.

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

  Second, the sticks do not allow you to take large portions, and as much as a person can chew thoroughly.

  In addition, it prolongs the eating time, and the body is able to receive a signal of satiety at the same time - resulting in a feeling of satiety after eating a much smaller portion than after a quick meal.

• Promotes weight loss and increases water intake- It is recommended to drink 500 ml of water before each main meal.
• In order to avoid unnecessary stimulation of the appetite and digestive system, the diet should not contain stimulating foods:strong broths, pickles, pickled, fried foods, spicy, alcohol.
• Particular attention should be paid to the elimination of alcoholic beverages., which in themselves are high - calorie foods: 100 g of alcohol has an energy value of 700 kcal, which is approximately equivalent to 100 g of butter.

Physical inactivity (sedentary lifestyle)

Physical activity is an important component in achieving the desired energy balance both during the slimming period and in maintaining weight after achieving the result.

Weight loss exercises should be:

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

Weight loss program recommends: 4-5 hours per week of moderate-intensity physical activity or 2, 5-3 hours per week of high-intensity physical activity. Energy consumption at such loads reaches 2000-2500 kcal.

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

It is better to switch between different physical activities.

The most effective way to lose weight is to lose fat during exercise before breakfast. It is recommended to eat no later than 3 hours before daytime and evening workouts.

Damage to endocrine glands

Hormonal disordersis the cause of overweight5-10 percentcases. If the traditional complex slimming program (healthy diet, physical activity) does not have a positive effect, an endocrinologist should be consulted.

The doctor will draw a conclusion based on the test data and results.Labaratory tests, which will provide information on the activity of endocrine organs (thyroid, adrenal glands, part of the endocrine pancreas).

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

What is important to remember when starting to lose weight

• There is no soldier in the field. You need the professional help of a specialist (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you are a strength.
• All your efforts, efforts will not go unnoticed, the result will be real.
• It is always worth remembering your purpose and the motives that will lead it.
• Don’t relax when you get the result you want. Get rid of newly acquired habits of proper nutrition and active lifestyle - extra pounds are always alert.