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 way to losing weight. In short, to answer the questionHow to lose weight?"
Are you overweight?
Not everyone who has decided to fight extra pounds is really superfluous. The subjective assessment of one's own body is often not confirmed by objective data on the presence of overweight.
Often, in the pursuit of physical perfection, many gain respect for a certain image, and everything that separates it is considered superfluous, and in this case, it is enough to correct the figure with the help of a load on some parts of the body.
Here because:
Step 1. Calculation for anatomical and constitutional parameters and determination of your status based on weight
To diagnose overweight, use the body mass index (BMI), recommended by the World Health Organization:
BMI \ u003d Body weight (kg) / height (m²).
If, according to the results of the calculations, you have fallen into the category of overweight, then you should understand that, while maintaining your usual lifestyle and nutrition in the future, you can already enter the group of obesity. Measures to reduce weight must begin immediately.
Step 2. Motivation
Aim to lose weightit is fundamentally no different from any other lens. This is a strategic conceptachievement of the goal, as well askeeping the resultit is necessary to start any path precisely with the definition of the goal of this path.
First, we need to separate the concepts of goal and goal. Weight loss is a task that must be solved, he answers the question: "what should be done? ". And the goal of losing weight should answer the question, "Why is it necessary to start all this? "
In the case of weight loss, you can determine the goal through motivation. It must be done by the person himself, only then can you count on the resistance to the tests and stresses that inevitably accompany everyone during the weight loss period.
Everyone has their own motivation.
- Health. Overweight is first and foremost 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: easier to carry out normal daily physical activities (easier to climb stairs, do housework, just walk), the ability to do your favorite sports, outdoor activities, active tourism, etc.
- ANDother purposes, which for many are a serious incentive:
- return to the usual wardrobe,
- clothes style,
- keep up with fashion trends,
- be an object of pride for yourself and your loved ones, etc.
When the goal is defined, it must be constantly cultivated, so that in moments of crisis, when "hands off", and there is the temptation to stop halfway, it plays the role of an ambulance to revive the desire to win.
Step 3. Find the causes of excess weight and their elimination
Immediately it is necessary to take into account 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 supply 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 attention to is that a competent approach excludes rapid weight loss (more than 5 kg per month, optimally 2-3 kg per month).The requests for weight loss within a week are naïve and speak of the urgency of this among those who ask for them. The long time of accumulation of extra pounds in the body suggests a long-term plan to get rid of them harmless to health.
You can often hear the argument in the form:I eat little, but I'm even better.
If the excess has settled, it means that it has come in excess with the food.
The simplest and most effective way to properly evaluate your usual diet is to keep a food diary for 2 weeks. It should reflect:
- meal time,
- the volume and composition of meals consumed,
- the amount of free liquid you drink
- time and amount of alcohol consumed.
For further analysis and work on the development of the correct eating habit, information on the condition of the foods eaten (after psychological stress, before and after physical activity) is also useful.
Food diary analysis and dietary adjustments should be performed by a nutritionist on the basis of calculating the daily requirement for a particular person, as this takes into account individual characteristics, physiological characteristics, household stress, car use for transportation, the level of physical sporting activities, etc.
It is important to correctly distribute the energy content of the diet throughout the day: the meal with the most calories should fall within the period of the day of maximum physical activity, when they can be fully consumed.
Common dietary mistakes:
- lack of breakfast
- snacks on the run
- dinners, which in terms of energy value sometimes exceed the daily physiological requirement.
General recommendations for proper nutrition for weight loss
- A calorie deficit of 500-700 kcal / day should be achieved, which is approximately 30% of the calculated total calorie intake.
The daily energy value should not decrease for women - below 1200 kcal, for men - below 1500 kcal.
Reducing the daily caloric intake below these figures is unsafe, nonsense in the long term, as the kilograms lost rapidly change the metabolism in such a way that the body, in order to self-preserve after the end of dietary tests on it, begins intensely to recover what is 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 going to bed.
Eat slowly, chewing well. In this case, the nutrients received with food have time to "give a signal" to the saturation center. Eating in a hurry causes the satiety signal to be received too late, when the stomach is full, eg. the person has already moved.
Japanese and other Asian cuisines, in which chopsticks are used to eat, are very indicative in this sense.
First, this is part of their life philosophy, where eating is almost a ritual that affects health and longevity.
Secondly, the sticks do not allow you to take a large portion, but how much a person can chew thoroughly.
In addition, due to this, the meal time increases and the body manages to receive a satiety signal just in time - as a result, the feeling of satiety appears after a much smaller portion of the meal consumed than in a quick meal.
- Promotes weight loss and increased water intake- It is recommended to take 500ml of water before each main meal.
- 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, spicy seasonings, 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 equivalent 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 weight after achieving the result.
Weight loss exercises should be:
- dosed;
- build gradually
- can be moderate (performed for 1 hour without fatigue);
- it can be intense (fatigue appears after 30 minutes of training).
The weight loss program recommends: 4-5 hours per week of moderate intensity physical activity or 2. 5-3 hours per week of vigorous intensity physical activity. The energy consumption at such loads is 2000-2500 kcal.
- Walking every day for 30 minutes. One of the best types of weight loss activities is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. speed up, then slow down and move to a normal pace (2-3 minutes). Or running for 15 minutes.
- Sports games for 45 min. (volleyball, basketball, soccer, etc. )
- Five times a week for 1-1. 5 hours: swimming, shaping, aerobics, tennis, etc.
- Gym classes with weights to increase muscle mass.
It is best to alternate between different types of physical activity.
The most effective way to reduce body weight is to lose fat while exercising before breakfast. During daytime and evening workouts, it is recommended to eat no later than 3 hours before them.
Violation of the endocrine glands
Hormonal disturbancesthey are the cause of being overweight5-10%cases. If the traditional full weight loss program (healthy diet, physical activity) does not lead to a positive effect, it is necessary to consult an endocrinologist.
The doctor will draw his conclusions based on the data and the results of the examination.laboratory research, which will provide information on the function of the endocrine organs (thyroid, adrenal glands, gonads, endocrine part of the pancreas).
Based on the information received, the endocrinologist will be able to draw up a plan for therapeutic and preventive measures.
What is important to remember when starting to lose weight
- One in the field is not a warrior. You need the professional support of specialists (nutritionists, physiotherapists, endocrinologist, psychologist) and close people. Together you are strength.
- All your efforts, efforts will not go unnoticed, the result will be sure.
- It is always worth remembering your goal and the reasons that will lead it.
- Don't relax when you get the desired result. With the newly acquired habits of proper nutrition and an active lifestyle, do not part with it: the extra pounds are always on the alert.