The purpose of this article is to properly understand the problem of excess weight, to prioritize the solution of this problem and to determine the direction of movement on the path to weight loss. In short, to answer the questionHow to lose weight?»
Excess weight?
Not all those who have decided to fight the extra pounds, they are definitely superfluous. Subjective assessment of one's own body is often not confirmed by objective data on the existence of excess weight.
Often, in the pursuit of physical perfection, many achieve conformity to a certain image, and everything that is detached from it is considered superfluous, and in this case, it is sufficient to correct the figure with the aid of a load, on certain parts. Body.
ᲐBecause:
ᲜStep 1. Calculate anatomical and constitutional parameters and determine your status by weight
Use the Body Mass Index (BMI) recommended by the World Health Organization to diagnose obesity:
BMI \ u003d body weight (kg) / height (mW).
If, according to the results of the calculations, you have fallen into the category of excess weight, then you should understand that in the future, while maintaining your normal lifestyle and diet, you can already move into the obesity group. Weight loss will be followed by fatigue and constant tiredness.
Step # 2. Motivation
The goal is weight lossFundamentally no different from other goals. This is a strategic conceptreach the goal, as well asMaintain the resultIt is necessary to start any road by defining the purpose of this road exactly.
First, we need to distinguish between the concepts of purpose and objective. Weight loss is a task that needs to be solved, it answers the question: "What should be done? ". And the goal of weight loss should be to answer the question: "Why is it necessary to start all this? "
In the case of weight loss, you can set a goal through motivation. It is up to the individual to realize this, only then can you hope to withstand the trials and tribulations that invariably accompany everyone during the weight loss period.
Everyone has their own motivation.
- Health. Excess weight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive system, disorders of the musculoskeletal system, urogenital system, skin injuries, endocrine diseases.
- Expansion of physical capabilities: It is easier to perform normal daily physical activities (easier to climb stairs, do homework, just walk), the possibility of your favorite sports, outdoor activities, active tourism, etc. Sh.
- AndFor other purposes, Which is a serious incentive for many:
- Return to your usual wardrobe!
- Clothing style,
- Stay up to date with fashion trends!
- Be the object of pride for yourself and your loved ones, and so on. Sh.
When the goal is set, it must be constantly cultivated so that in times of crisis, when the "hands fall" and the temptation to stop in the middle arises, it acts as an ambulance to revive the will to win.
Step # 3. Finding the causes of excess weight and eliminating them
You should immediately note that it is right to do this under the guidance of a competent medical curator.
The main reason for the appearance of excess weight is that the energy received from food exceeds its consumption and it accumulates in fat cells (adipocytes). And this can be the result of several factors.
Improper nutrition: both quantitatively and qualitatively
The main thing I want to focus on is that a competent approach eliminates rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).The requests for weight loss for a week are naive and speak of the urgency of it among those who ask for them. Prolonged accumulation of extra pounds in the body suggests a long-term project to get rid of them harmless to health.
You can often hear an argument like this:I eat a little, but I still sit.
If the excess is deposited, it means that it came in excess with the food.
The easiest and most effective way to adequately assess your usual diet is to eat a daily diet for 2 weeks. It should reflect:
- Meal time,
- Volume and composition of dishes received,
- The amount of free fluid you drink
- Time and amount of alcohol consumed.
Information on food conditions (after psychological stress, before and after physical activity) is also useful for further analysis and working on developing a proper eating habit.
The analysis of the food diary and the adjustment of the diet should be carried out by the nutritionist on the basis of the calculation of the daily needs of a particular person, as it takes into account individual characteristics, physiological characteristics, household stress, car use for transportation, level. Physical sports activities, etc. Sh.
It is important to properly distribute the energy content of the diet during the day: the most caloric meals should be attributed to the period of the day with maximum physical activity, when they can be fully used.
Common Dietary Mistakes:
- Lack of breakfast
- During food escape
- Dinners that have an energy value sometimes exceed the daily physiological need.
General recommendations for proper nutrition for weight loss
- Calorie deficit of 500-700 kcal / day should be achieved, ie about 30% of the total calculated caloric intake.
Daily energy value should not be reduced in women - below 1200 kcal, for men - below 1500 kcal.
Reducing daily calories below these rates is dangerous, pointless in the long run, as rapidly losing kilograms alters metabolism so that the body, in order to maintain itself after completing diet tests on it, begins to intensify. To restore the lost.
- Meals, if possible, should be frequent (every 2, 5-3 hours) in small portions. It is advisable to take the last meal no later than 19: 00 or, alternatively, no later than 3 hours before bedtime.
Eat slowly, chewing well. In this case, the nutrients taken with the food have time to "signal" to the saturation center. Eating in a hurry causes the saturation signal to be perceived too late when the stomach is full, i. e. the person has already moved.
Japanese and other Asian cuisines that use chopsticks to eat are very showy in this regard.
First of all, it is part of their life philosophy where eating is almost a ritual that affects health and longevity.
Secondly, sticks do not allow you to take a large portion, but as much as a person can chew thoroughly.
In addition, it increases the time of eating and the body is able to receive a signal of saturation in time - as a result, the feeling of satiety occurs after a much smaller portion of food than fast food.
- Helps to lose weight and increase water consumption- 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, the diet should not contain stimulant foods:Strong broths, pickles, marinated, fried foods, spicy spices, alcohol.
- Particular attention should be paid to the exclusion of alcoholic beverages., Which in themselves are 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 (lifeless lifestyle)
Physical activity is an important component to achieving the desired energy balance, both during the weight loss period and to maintain weight after achieving results.
Weight loss exercises should be:
- Dosed;
- Gradual construction
- Can be moderate (performed for 1 hour without fatigue);
- Can be intense (after 30 minutes of exercise, fatigue occurs).
The weight loss program recommends: 4-5 hours of moderate-intensity physical activity per week or 2. 5-3 hours of vigorous physical activity per week. Energy consumption at such loads is 2000-2500 kcal.
- Walk daily for 30 minutes. One of the best activities for weight loss is to walk at intervals of 2-3 minutes. At normal pace, then 2-3 minutes. Accelerate, then slow down and go to normal pace (2-3 minutes). Or jogging for 15 minutes.
- Sports games 45 min. (Volleyball, basketball, football, etc. )
- 1-1, 5 hours five times a week - swimming, training, aerobics, tennis, etc. Sh.
- Lessons in the gym to build muscle mass with weights.
It is better to alternate different types of physical activity.
The most effective way to lose weight is to lose fat during exercise before breakfast. It is recommended to eat them no later than 3 hours before exercise during the day and evening.
Disorders of the endocrine glands
Hormonal disordersIs the cause of excess weight5-10%Cases. If a traditional comprehensive weight loss program (healthy diet, physical activity) does not have a positive effect, you should consult an endocrinologist.
The doctor will make his conclusion based on the examination data and results.Laboratory research, Which gives us information about the function of the endocrine organs (thyroid gland, adrenal glands, gonads, endocrine part of the pancreas).
Based on the information received, the endocrinologist will be able to compile a plan of therapeutic and prophylactic measures.
What's important to remember when starting to lose weight
- There is not a single warrior in the field. You need professional support from specialists (dietitian, physiotherapist, endocrinologist, psychologist) and people close to you. Together you are a force.
- All your efforts, efforts will not go unnoticed, the result will be sure.
- It is always worth remembering your purpose and the motives that lead to it.
- Do not relax when you get the desired result. With healthy eating habits and an active lifestyle, do not give up - the extra pounds are always on the alert.