The purpose of this article is to form a correct understanding of the problem of overweight, to determine the priorities for solving this problem and to 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 has decided to fight the extra pounds they are really overweight. Subjective assessment of the presence of objective data in his body is often unconfirmed overweight.
In general, in the pursuit of physical perfection, many people are able to maintain a certain image, and everything that comes out of it is superfluous, and in this case it is enough to correct the figure with the help of the load on certain parts of the figure. a body.
That's why:
Step 1. Calculation of anatomical and constitutional parameters and determination of status by weight
Use the World Health Organization's BMI to determine your weight:
BMI \ u003d Body weight (kg) / height (m²).
If, according to the calculations, you are overweight, then you need to understand that in the future you can switch to obesity, while maintaining a normal lifestyle and diet. Weight loss measures should be started immediately.
Step 2. Motivation
The goal is to lose weightBasically no different from other goals. This is a strategic conceptachieve a goal, moresave the resultAny path should begin with defining the purpose of that path.
First, we need to distinguish between goals and objectives. Weight loss is a task that must be solved, it answers the question: "What to do? ". And the goal of weight loss should be to answer the question: "Why start all this? "
Weight loss will be followed by motivation. It is necessary to understand it, and only then can you cope with the trials and stresses that accompany everyone during weight loss.
Everyone has their own motivation.
- Health. Being overweight is primarily a threat to health: cardiovascular, respiratory, various diseases of the digestive system, disorders of the musculoskeletal system, urogenital system, skin diseases, endocrine diseases.
- Expanding physical capabilities: Easy to perform regular daily physical exercises (climbing stairs, doing homework, just walking), the opportunity to do your favorite sport, outdoor exercise, active tourism, etc. b.
- THE ANDother purposes, this is a significant incentive for many:
- return to normal wardrobe,
- clothing style,
- stay in fashion trends,
- Be the pride of yourself and your loved ones. b.
When the goal is set, it must be constantly developed, and in times of crisis, when the temptation to "hold hands" and stop halfway, there is an ambulance to revive the will to win.
№3 steps. Identify the causes of overweight and eliminate them
Immediately under the guidance of a competent medical supervisor it should be borne in mind that this is correct.
The main reason for being overweight is that the energy from food exceeds its consumption and accumulates in fat cells (adipocytes). And this may be the result of several factors.
Malnutrition: both quantitatively and qualitatively
Most importantly, I would like to note that this competent approach eliminates rapid weight loss (more than 5 kg per month, optimal 2-3 kg per month).Requests for weight loss in a week are vague, and there is an urgent need among these respondents. Long-term accumulation of excess weight in the body offers a long-term project to get rid of them, which is detrimental to health.
You can often hear the argument:I eat less, but I'm getting better anyway.
If it is overloaded, it means that the food has come in excess.
The easiest and most effective way to adequately assess your normal diet is to keep a food diary for 2 weeks. It should reflect:
- meal time,
- the amount and composition of food taken,
- The amount of free fluid you drink
- time and amount of alcohol.
Information on the conditions of the diet (after psychological stress, before and after exercise) is also useful for further analysis and work on the formation of normal eating habits.
The analysis of food diaries and dietary adjustments should be made by a nutritionist based on the calculation of daily intake of a particular person, as it takes into account individual characteristics, physiological characteristics, domestic stress, vehicle use, level. of physical and sporting activities. b.
It is important to properly distribute the energy content of the diet per day: maximum physical activity per day, which corresponds to the period when the food should be the most calories, when they can be fully utilized.
Common nutritional errors:
- lack of breakfast
- snacks on the run
- Dinners that sometimes exceed daily physiological consumption in terms of energy value.
General tips on proper nutrition for weight loss
- The calorie deficit should reach 500-700 kcal / day, or about 30% of the total calculated calories.
Daily energy value should not be less than 1200 kcal for women and 1500 kcal for men.
Reducing daily calories below these levels is not dangerous, long-term, because rapidly losing pounds changes the metabolism so that the body can intensively change it to maintain itself after completing dietary tests. to recover lost.
- Meals should be in small portions (every 2, 5-3 hours) as often as possible. It is recommended to take the last meal no later than 19: 00 or no later than 3 hours before bedtime.
Chew slowly and carefully. In this case, the food is able to "signal" the saturated center. Eating in a hurry causes the satiety signal to be received too late, when the stomach is full, p. a. The man moved.
Japanese and other Asian cuisines that use chopsticks are very important in this regard.
First, it is part of their philosophy of life, where nutrition is a ritual that affects health and longevity.
Second, the sticks do not allow you to take large portions, but how well a person can chew.
In addition, this increases the time it takes to eat, and the body begins to receive the signal of satiety in a timely manner - as a result, the feeling of satiety occurs after a much smaller portion of the food eaten.
- Promotes weight loss and increased hydration- It is recommended to drink 500 ml of water before each main meal.
- In order to stimulate the appetite and eliminate the activity of the digestive system, stimulant foods should not be in the diet:strong broths, pickles, pickles, fried foods, spicy spices, alcohol.
- Particular attention should be paid to abstinence from alcohol.They are high-calorie foods in themselves: the energy content of 100 g of alcohol is 700 kcal, which is approximately equal to the energy value of 100 g of fat.
Physical immobility (sedentary lifestyle)
Physical activity is an important component for achieving the energy balance needed to maintain weight both during weight loss and after achieving results.
Weight loss exercises should be:
- overdose;
- build gradually
- can be moderate (performed tirelessly for 1 hour);
- can be intense (fatigue occurs after 30 minutes of exercise).
The weight loss program offers: 4-5 hours of moderate-intensity physical exercise per week or 2, 5-3 hours of intense physical activity per week. Energy consumption at this load is 2000-2500 kcal.
- Walk for 30 minutes every day. One of the best forms of activity for weight loss is interval walking - 2-3 minutes. at a normal pace, then 2-3 minutes. Accelerate, then slow down and switch to normal pace (2-3 minutes). Or a 15 minute run.
- 45 min sports games. (volleyball, basketball, football, etc. )
- Five times a week for 1-1, 5 hours - swimming, shaping, aerobics, tennis, etc. b.
- Weight training classes to build muscle mass.
It is good 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 that they eat no later than 3 hours before.
Disorders of the endocrine glands
Hormonal disordersis the cause of excess weight5-10%cases. If a traditional comprehensive weight loss program (proper nutrition, physical activity) does not lead to positive results, you should consult an endocrinologist.
The doctor draws a conclusion based on the data and results of the examination.laboratory research, it provides information about the functioning of endocrine organs (thyroid, adrenal glands, gonads, endocrine part of the pancreas).
Based on the information received, the endocrinologist can develop a plan of treatment and prevention.
What to keep in mind when you start to lose weight
- No one in the field is a soldier. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and their loved ones. You are strong together.
- All your efforts will not be in vain, the result will be inevitable.
- You need to keep in mind your purpose and the motives that will lead to it.
- Do not rest when you achieve the desired result. With proper nutrition and an active lifestyle, with freshly acquired habits, extra pounds are always healthy.