The purpose of this article is to form a correct understanding of the problem of excess weight, prioritize the solution of this problem and determine the direction of movement on the path to weight loss. In short, to answer the questionHow to lose weight?»
Are you overweight?
Not everyone who has decided to fight extra pounds, is really superfluous. Subjective assessment of one's own body is often not confirmed by objective data on the presence of excess weight.
Often, in the pursuit of physical perfection, many manage to comply with a certain image, and everything that deviates from it is considered superfluous, and in this case it is enough just to correct the figure with the help of a load in certain parts of the body. body.
That's why:
Step 1. Calculation by anatomical and constitutional parameters and determination of their status by weight
To diagnose overweight, use the body mass index (BMI), which is recommended by the World Health Organization:
BMI \u003d Body weight (kg) / height (m²).
If, according to the results of the calculations, you fell into the category of overweight, then you need to understand that, while maintaining your usual lifestyle and nutrition in the future, you can already move to the obesity group. Weight loss measures should begin immediately.
Step 2. Motivation
weight loss goalit is fundamentally no different from any other lens. This is a strategic concept.goal achievement, as well asholding the resultit is necessary to begin any path precisely with the definition of the goal of this path.
First, we need to separate the concepts of goal and objective. Weight loss is a task that needs to be solved, it answers the question: "what needs to be done? ". And the goal of losing weight should answer the question: "Why is it necessary to start all this? "
In the case of losing weight, you can determine the goal through motivation. It must be done by the person himself, only then can one count on the resistance to the tests and stresses that invariably accompany everyone during the period of weight loss.
Everyone has their own motivation.
- Health. Overweight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive systems, disorders of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
- Expansion of physical capabilities.: ease of carrying out normal daily physical activities (easier to climb stairs, do housework, just walk), the opportunity to do your favorite sports, outdoor activities, active tourism, etc.
- ANDother purposes, which for many are a serious incentive:
- return to the usual wardrobe,
- clothing style,
- be in the trend of fashion trends,
- be an object of pride for you and your loved ones, etc.
When 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 resuscitate the will to win.
Step 3. Find the causes of excess weight and its elimination.
You should immediately take into account that it is correct to do this under the guidance of a competent medical healer.
The main reason for the appearance of overweight is that the energy intake of food exceeds its consumption and accumulates in fat cells (adipocytes). And this can be the result of several factors.
Malnutrition: both in quantitative and qualitative terms
The main thing I would like to draw your attention to is that a competent approach excludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).Claims for weight loss within a week are naïve, and speak to the urgent need for it among those requesting them. The long time of accumulating extra pounds in the body suggests a long-term project to get rid of them harmlessly for health.
You can often hear the argument in the form:At least, but I keep getting better..
If it is deposited in excess, it means that it came in excess with the food.
The easiest and most effective way to properly assess your usual diet is to keep a food diary for 2 weeks. It must reflect:
- meal time,
- the volume and composition of the meals taken,
- the amount of free fluid you drink
- Time and amount of alcohol consumed.
For a deeper analysis and to work on the development of the correct eating habit, information on the conditions of the food that is taken (after psychological stress, before and after physical activity) is also useful.
Analysis of the food diary and dietary adjustments should be carried out by a nutritionist based on the calculation of the daily requirement for a particular person, since 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 correctly distribute the energy content of the diet during the day: the food with the most calories should fall on the period of the day of maximum physical activity, when they can be fully used.
Common dietary mistakes:
- lack of breakfast
- snacks on the run
- 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/day, or about 30% of the calculated total caloric intake, should be achieved.
The daily energy value should not decrease for women - below 1200 kcal, for men - below 1500 kcal.
Reducing the daily calorie intake below these figures is unsafe, meaningless in the long term, since the lost kilograms quickly change the metabolism in such a way that the body, in order to preserve itself after the end of dietary tests on it, begins intensively . to restore what was lost.
- Meals, if possible, should be frequent (every 2, 5-3 hours) in small portions. It is recommended to take the last meal no later than 7: 00 p. m. or, alternatively, no later than 3 hours before bedtime.
Eat slowly, chewing well. In this case, the nutrients received with food have time to "give a signal" to the center of saturation. Eating in a hurry means that the satiety signal is received too late, when the stomach is full, that is, the person has already moved.
Japanese cuisine and other Asian cuisines, in which chopsticks are used to eat, are very indicative in this regard.
First of all, this is part of their philosophy of life, where eating is almost a ritual that affects health and longevity.
Secondly, the sticks do not allow you to take a large portion, but as much as a person can chew well.
In addition, due to this, the meal time increases and the body manages to receive a signal of satiety just in time; as a result, the feeling of fullness appears after a much smaller portion of food than with a fast food.
- Promotes weight loss and increases water intake.- It is recommended to drink 500 ml of water before each main meal.
- In order to exclude unnecessary stimulation of appetite and the work of the digestive organs, stimulating foods should be absent in the diet:strong broths, pickles, marinades, fried foods, spices, alcohol.
- Special 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 (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 achieving the result.
Exercises to lose weight should be:
- dosed;
- build gradually
- can be moderate (performed for 1 hour without fatigue);
- it can be intense (after 30 minutes of training fatigue appears).
The weight loss program recommends: 4-5 hours per week of physical activity of moderate intensity or 2, 5-3 hours per week of physical activity of vigorous intensity. Power consumption with such loads is 2000-2500 kcal.
- Walk daily for 30 minutes. One of the best types of activity for weight loss is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down and change to a normal pace (2-3 minutes). Or run for 15 minutes.
- Sports games for 45 min. (volleyball, basketball, soccer, etc. )
- Five times a week for 1-1. 5 hours: swimming, modeling, aerobics, tennis, etc.
- Classes in the gym with weights to increase muscle mass.
It is better to alternate different types of physical activity.
The most effective way to reduce body weight is to lose fat during exercise before breakfast. During day and night training, it is recommended to eat at least 3 hours before them.
Violation of the endocrine glands.
hormonal disordersare the cause of overweight5-10%cases. If the traditional comprehensive weight loss program (healthy diet, physical activity) does not produce a positive effect, an endocrinologist should be consulted.
The doctor will come to his conclusion based on the data and results of the examination.laboratory research, which will give 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 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, the efforts will not go unnoticed, the result will be sure.
- It is always worth remembering his goal and the motives that will lead him 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 part - extra pounds are always on the alert.