The purpose of this article is to establish an accurate understanding of 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. Briefly, to answer the questionHow to lose weight?»
Is it overweight?
Not all those who have decided to fight the extra pounds, they are really overweight. Subjective assessment of one's body is often not confirmed by objective data on the presence of excess weight.
Often, in pursuit of physical perfection, many achieve compatibility with a certain image, and everything that is separated from it is considered superfluous, and in this case, it suffices to correct the figure with the help of a load on certain parts of the body.
This is why:
Step 1. Calculate according to anatomical and constitutional parameters and determine your status by weight
To diagnose obesity, use the body mass index (BMI), which is recommended by the World Health Organization:
BMI \ u003d Body weight (kg) / height (m).
If, according to the results of the calculations, you have fallen into the category of overweight, then you should understand that by maintaining your usual lifestyle and diet in the future, you can already switch to the overweight group. Weight reduction measures should begin immediately.
Step # 2. motivation
The goal to lose weightessentially does not differ from any other purpose. This is a strategic conceptachieving the goal, andwhile maintaining the scoreit is necessary to start each path precisely by defining the purpose of this path.
First, we need to share the concepts of purpose and objective. Losing weight is a task that needs to be solved, it answers the question: "what to do? ". And the goal of losing weight 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 must be accomplished by the person himself, only then can he rely on resistance to the trials and stresses that inevitably accompany everyone during the period of weight loss.
Everyone has their own motivation.
- health. Overweight is mainly a threat to health: the risk of various diseases of the cardiovascular system, respiratory, digestive, disorders of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
- Expansion of physical abilities: easier to perform normal daily physical activities (easier to climb stairs, to do housework, just walking), the opportunity to do your favorite sports, outdoor activities, active tourism, etc.
- ANDother purposes, which for many are a serious incentive:
- go back to the usual wardrobe,
- clothing style,
- to be in the trend of fashion trends,
- be an object of pride for yourself and loved ones, etc.
When the target is set, it must be cultivated continuously, so that in times of crisis, when "hands down", and has the temptation to stop halfway, play the role of an ambulance to revive the will to win.
Step # 3. Finding the causes of excess weight and eliminating them
You should immediately keep in mind 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 may be the result of several factors.
Malnutrition: both quantitatively and qualitatively
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).Requests for weight loss within a week are naive and speak to the urgent need for it to those who ask. The long time of accumulation of excess pounds in the body suggests a long-term project to remove them in a harmless way to health.
You can often hear the argument in the form:I eat a little, but I still get better.
If the excess is deposited, it means that it has come in excess with the food.
The easiest and most effective way to adequately evaluate your regular diet is to keep a nutrition diary for 2 weeks. It should reflect:
- meal time,
- volume and composition of meals taken,
- the amount of free fluids you drink
- time and amount of alcohol consumed.
For further analysis and work to develop the proper eating habit, information on the conditions of the food taken (after psychological stress, before and after physical activity) is also useful.
The analysis of the food diary and dietary adjustments should be done by a nutritionist based on the calculation of the daily requirement for a certain person, as this takes into account individual characteristics, physiological characteristics, home stress, use of a transport machine, level. of physical sports activities etc.
It is important to properly distribute the energy content of the diet during the day: the most caloric meal should fall into the period of the day with maximum physical activity, when they can be fully utilized.
Common Dietary Mistakes:
- lack of breakfast
- snacks on the run
- dinners, which in terms of energy value sometimes exceed the physiological daily need.
General recommendations for proper nutrition for weight loss
- A caloric deficit of 500-700 kcal / day should be achieved, or about 30% of the total calculated caloric intake.
The daily value of energy should not decrease for women - below 1200 kcal, for men - below 1500 kcal.
Reducing daily calorie intake below these figures is unsafe, meaningless in the long run, as lost pounds quickly change metabolism in such a way that the body, to maintain itself after completing diet tests on it, begins intensively. to bring back 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 food have time to "give a signal" to the satiety center. Eating in a hurry causes the satiety signal to be received too late, when the stomach is full, d. m. th. the person has already moved.
Japanese and other Asian cuisines, in which chopsticks are used for eating, 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.
Second, sticks do not allow you to take a large portion, but as much as a person can completely chew.
In addition, because of this, meal time increases and the body manages to receive a satiety signal at the right time - as a result, the feeling of satiety appears after a much smaller portion of the meal eaten than with a fast meal.
- Promotes weight loss and increased water intake- 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, stimulating foods should be absent in the diet:strong soups, 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 (a sedentary lifestyle)
Physical activity is an important component for achieving the desired energy balance, both during the period of weight loss, and for maintaining weight after achieving the result.
Weight loss exercises should be:
- dosed;
- is built gradually
- can be moderate (performed for 1 hour without fatigue);
- can be intense (after 30 minutes of exercise, fatigue appears).
The weight loss program recommends: 4-5 hours per week of moderate-intensity physical activity or 2. 5-3 hours per week of vigorous physical activity. Energy consumption in such loads is 2000-2500 kcal.
- Walk every day for 30 minutes. One of the best types of activity for weight loss is walking at intervals - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down and switch to a normal pace (2-3 minutes). Or run for 15 minutes.
- Sports games for 45 min. (volleyball, basketball, football, etc. )
- Five times a week for 1-1, 5 hours - swimming, training, gymnastics, tennis, etc.
- Classes in the gym with weights to build 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 daytime and evening workouts, it is recommended that you eat no later than 3 hours before them.
Violation of the endocrine glands
Hormonal disordersare causes of overweight5-10%rastet. If the traditional comprehensive weight loss program (healthy diet, physical activity) does not lead to a positive effect, you should consult an endocrinologist.
The doctor will make his conclusion based on the data and results of the examination.laboratory research, which will provide information on the function of endocrine organs (thyroid glands, 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 you start to lose weight
- One on the field is not a warrior. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you are the force.
- All efforts, your efforts will not go unnoticed, the result will be safe.
- It is always worth remembering your purpose and the motives that will lead you to it.
- Do not relax when you get the desired result. With newly acquired habits of proper nutrition and an active lifestyle, do not share - the extra pounds are always on the alert.