The purpose of this article is to form a correct understanding of the problem of excess weight, to prioritize the solution of this problem and to determine the direction of action on the path to weight loss. In short, to answer the questionHow to lose weight?»
Are you overweight?
Not everyone who decides to fight the extra pounds, they are really overweight. Subjective assessment of the body is often not confirmed by objective data on excess weight.
Often, in the pursuit of physical perfection, many achieve a certain image, and everything that is separated from it is already considered, and in this case, it is enough to correct the figure with the help of the load on certain parts of the figure. body.
Therefore:
Step 1. Calculate with anatomical and constitutional parameters and determine your status by weight
Use the World Health Organization's recommended body mass index (BMI) to diagnose overweight:
BMI \ u003d Body weight (kg) / height (m²).
If, according to the results of the calculations, you have already fallen into the weight category, then you need to understand that in the future you can move to the group of overweight, continuing your normal lifestyle and diet. Measures to lose weight should begin immediately.
Step # 2. Motivation
The goal is to lose weightin principle it is no different from any other purpose. This is a strategic conceptto achieve the goal, as well assave the resultany path must begin with defining the purpose of that path.
First, we must distinguish between the concepts of purpose and goal. Weight loss will be followed by fatigue and constant tiredness. The goal of losing weight is to answer the question: "Why start all this? "
In case of weight loss, you can set a goal through motivation. This should be done by the person himself, only then you can count on the resistance to the trials and stresses that accompany everyone during the period of weight loss.
Everyone has their own motivation.
- Health. Excess weight is primarily a health hazard: the risk of various diseases of the cardiovascular, respiratory, digestive systems, musculoskeletal system, disorders of the genitourinary system, skin lesions, endocrine diseases.
- Enhancing physical abilities: easier to perform ordinary daily physical activities (easy to climb stairs, do housework, just walk), the ability to engage in favorite sports, outdoor activities, active tourism, etc.
- ANDother purposesis a serious stimulus for many:
- return to normal wardrobe,
- clothing style,
- to be in the trend of fashion trends,
- to be an object of pride for yourself and your loved ones, etc.
When a goal is set, it must always be nurtured that in times of crisis, when "hands are down" and the urge to stop halfway, there is an ambulance to revive the will to win.
Step # 3. Avoid excess, find the causes and eliminate them
It should be taken into account immediately that it is right to do this under the guidance of an authorized medical curator.
The main reason for excess weight is that the energy from food exceeds its consumption and accumulates in fat cells (adipocytes). And this can be the result of several factors.
Nutrition: in terms of both quantity and quality
The main thing I want to note is that a competent approach excludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).Surveys to lose weight in a week are naive, and those who ask them talk about the urgent need for it. The long-term accumulation of extra pounds in the body offers a long-term project to get rid of them without harm to health.
You can often hear the argument in the following form:I eat less, but I'm still getting better.
If it has already been collected, it means that it has already arrived with food.
The easiest and most effective way to adequately evaluate your regular diet is to keep a food diary for 2 weeks. It should reflect:
- meal time,
- volume and composition of meals received,
- the amount of free fluid you drink
- time and amount of alcohol consumed.
Additional analysis and information about the conditions of the food intake (after psychological stress, before and after physical activity) are also useful to develop a proper eating habit.
The analysis of the food diary and dietary adjustments should be carried out by a dietitian based on the calculation of daily needs for a particular person, as it takes into account individual characteristics, physiological characteristics, household stress, vehicle use, level. physical sports activities, etc.
It is important to properly distribute the energy content of the diet during the day: the most caloric food should fall into the period of the day with maximum physical activity that can be fully used.
Common dietary errors:
- lack of breakfast
- snacks on the run
- in terms of energy value, dinner, which sometimes exceeds the daily physiological need.
General recommendations for proper nutrition to lose weight
- A calorie deficit of 500-700 kcal per day, or about 30% of the total calculated caloric intake, should be achieved.
The daily energy value should not fall below 1200 kcal for women and 1500 kcal for men.
It is dangerous to reduce daily caloric intake below these figures, it is meaningless in the long run, because the quickly lost kilograms change the metabolism in such a way that the body begins to intensively protect itself after the end of dietary tests. to recover the lost.
- If possible, meals should be frequent (every 2, 5-3 hours) in small portions. It is recommended to take the last meal no later than 19: 00 or, alternatively, no later than 3 hours before bedtime.
Eat slowly, chew thoroughly. In this case, it is time to "signal" the saturation center of the nutrients received by the food. Eating in a hurry causes the signal of satiety to be received too late, ie when the stomach is full. The man has already moved.
Japanese and other Asian cuisines, where chopsticks are used for cooking, are very indicative in this sense.
First, it is part of their philosophy of life, where eating is almost a ritual that affects health and longevity.
Second, the sticks do not allow you to take a large portion, but as much as one person can chew thoroughly.
In addition, due to this, the meal time increases and the body manages to receive a signal of satiety in a timely manner - as a result, the feeling of satiety occurs after a very small portion of food eaten compared to fast food.
- Promotes weight loss & increased water intake- It is recommended to take 500 ml of water before each main meal.
- Stimulating foods should not be included in the diet to exclude unnecessary stimulation of appetite and digestive function:strong broths, pickles, marinated, fried foods, spicy spices, alcohol.
- Particular attention should be paid to the exclusion of alcohol., are high-calorie foods in themselves: the energy content of 100 g of alcohol is 700 kcal, which is about the energy value of about 100 g of butter.
Physical inactivity (sedentary lifestyle)
Physical activity is an important component to achieve the desired energy balance to maintain weight, both during weight loss and after reaching the result.
Exercises to lose weight should include:
- dosed;
- build gradually
- may be moderate (performed for 1 hour without fatigue);
- may be intense (fatigue appears after 30 minutes of exercise).
The weight loss program recommends: 4-5 hours of moderate-intensity physical activity per week or 2, 5-3 hours of intense physical activity per week. Energy consumption in such loads is 2000-2500 kcal.
- 30 minutes walk daily. One of the best activities to lose weight is an interval walk - 2-3 minutes. at normal speed, then 2-3 minutes. acceleration, then lower the tempo and move to a normal tempo (2-3 minutes). Or run for 15 minutes.
- Sports games 45 minutes. (volleyball, basketball, football, etc. )
- Five times a week 1-1, 5 hours - swimming, shaping, aerobics, tennis, etc.
- Gym classes with weights to build muscle mass.
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. During daytime and evening workouts, it is recommended to eat them no later than 3 hours before.
Disorders of the endocrine glands
Hormonal disorderscauses excess weight5-10%circumstances. If a traditional comprehensive weight loss program (healthy eating, physical activity) does not have a positive effect, you should consult an endocrinologist.
The doctor will give his conclusion based on the examination data and results.laboratory research, will provide information about the function of endocrine organs (thyroid gland, adrenal glands, gonads, endocrine part of the pancreas).
According to the information received, the endocrinologist will be able to develop a plan of therapeutic and prophylactic measures.
What is important to remember when you start to lose weight
- One on the field is not a warrior. You need professional support from specialists (dietitian, physiotherapist, endocrinologist, psychologist) and close people. You are strong together.
- All your efforts will not go unnoticed, the result will be sure.
- It is always worth remembering your purpose and the motives that lead to it.
- Don't relax when you get the result you want. With newly acquired proper eating habits and an active lifestyle, don't leave - extra pounds are always exciting.