We lose the right weight

The purpose of this article is to establish an accurate understanding of the problem of overweight, to prioritize its solution and to determine the direction of action on the path to weight loss. In short, to answer the questionHow to lose weight?»

Is she overweight?

Not everyone who decides to fight extra pounds, they are really unnecessary. The subjective assessment of a person's body is often not confirmed by objective data on the presence of excess weight.

Often, in the pursuit of physical perfection, many adapt to a certain image, and everything that departs from it is considered unnecessary, and in this case it is enough to fix it with the help of a load on certain parts of the figure. body.

That's why:

Stage 1. Calculation according to anatomical and structural parameters and determination of your condition according to your weight

To diagnose overweight, use the body mass index (BMI) recommended by the World Health Organization:

BMI \u003d Body weight (kg) / height (m²).

According to the results of the calculations, you should understand that if you fell into the category of overweight, then in the future, while maintaining your normal lifestyle and diet, you can already fall into the group of obesity. Measures to reduce weight should begin immediately.

Step 2. Motivation

Goal to lose weightit is basically no different from any other purpose. This is a strategic concept.target success, togethersave the resultIt is necessary to begin any path with the exact definition of the purpose of this path.

First, we need to distinguish between the concepts of purpose and purpose. Weight loss is a task to be solved, it answers the question "what needs to be done? ". And the weight loss goal should answer the question: "Why do we need to start all this? "

In the case of losing weight, you can set the goal through motivation. This should be done by the person himself, only then can one count on the resistance to trials and stresses that always accompany everyone in the period of weight loss.

Everyone has their own motivation.

1. Health. Excess weight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive systems, musculoskeletal disorders, genitourinary system, skin lesions, endocrine diseases.
2. Expansion of physical abilities: easier to do normal daily physical activities (easier to climb stairs, do housework, just walk), enjoy your favorite sports, outdoor activities, active tourism, etc. opportunity to do.
3. ANDother purposes, which is a serious incentive for many:
   • return to normal wardrobe,
   • clothing style,
   • to be in the trend of fashion trends,
   • be a source of pride for yourself and your loved ones, etc.

Once the goal is defined, it must be continually developed so that in times of crisis, when it's "hands down" and there is a temptation to stop halfway, it plays the role of an ambulance to stimulate the will to win.

Stage 3. Finding and eliminating the causes of excess weight

You should immediately 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 taken from food exceeds its consumption and accumulates in fat cells (adipocytes). And this could be the result of several factors.

Malnutrition: both quantitatively and qualitatively

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, no more than 2-3 kg per month).Claims to lose weight in a week are naive and speak of the urgent need for it among those who ask them. The long accumulation of extra pounds in the body suggests a long-term project to get rid of them without harm to health.

You can often hear the argument like this:I eat less but still get better.

If the excess is deposited, it means that it comes in excess with food.

The easiest and most effective way to adequately evaluate your usual diet is to keep a food diary for 2 weeks. It should reflect:

• mealtime,
• the volume and composition of meals taken,
• the amount of free fluid you drink
• the amount and duration of alcohol consumed.

Information about the conditions of the food ingested (after psychological stress, before and after physical activity) is also useful for further analysis and study to develop proper eating habits.

Analysis of the nutrient 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, home stress, car use for transportation, level. physical sports 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 on the period of the day with the maximum amount of physical activity in which they can be fully utilized.

Common diet mistakes:

• lack of breakfast
• snacks while running
• Evening meals that sometimes exceed the daily physiological need in terms of energy value.

General recommendations for proper nutrition for weight loss

• A calorie deficit of 500-700 kcal/day or approximately 30% of the calculated total caloric intake should be provided.

  The daily energy value should not fall below 1200 kcal for women and 1500 kcal for men.

  It is not safe to reduce the daily calorie intake below these figures, it is meaningless in the long run, because the rapidly lost kilograms change the metabolism so that the body begins to intensively protect itself after the end of the diet tests. To bring back the lost.

• Meals should be in small portions, as often as possible (every 2. 5-3 hours). It is recommended that the last meal be taken no later than 19: 00 or alternatively, no later than 3 hours before bedtime.

  Eat slowly, chew thoroughly. In this case, the nutrients taken with food have time to "signal" to the saturation center. Eating in a hurry causes the satiety signal to be perceived too late, that is, when the stomach is full. The person has already moved.

  Japanese and other Asian cuisines, where chopsticks are used for eating, are very decisive in this sense.

  First, it's 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 get a large portion, but enough that a person can chew well.

  In addition, mealtime increases, and the body manages to get a signal of satiety just in time - as a result, the feeling of fullness appears after eating a meal much smaller than a quick 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 not be in the diet:strong broths, marinades, marinated, fried foods, spicy seasonings, alcohol.
• Particular attention should be paid to the exclusion of alcoholic beverages.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 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 results.

Weight loss exercises should be:

• dosed;
• build up gradually
• can be moderate (performed for 1 hour without fatigue);
• can be intense (fatigue occurs after 30 minutes of training).

The weight loss program recommends: 4-5 hours of moderate-intensity physical activity per week or 2. 5-3 hours of vigorous-intensity physical activity per week. Energy consumption at such loads is 2000-2500 kcal.

• 30 minutes walking daily. One of the best types of activity for weight loss is intermittent walking - 2-3 minutes. at normal speed, then 2-3 minutes. acceleration, then slow down the speed and switch to a normal speed (2-3 minutes). Or running for 15 minutes.
• 45 minutes of sports games. (volleyball, basketball, football etc. )
• 1-1. Five times a week for 5 hours - swimming, shaping, aerobics, 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. It is recommended to eat at least 3 hours before daytime and evening workouts.

Violation of the endocrine glands

hormonal disorderscause of excess weight5-10%cases. If the traditional comprehensive weight loss program (healthy diet, physical activity) does not have a positive effect, an endocrinologist should be consulted.

The doctor will come to a conclusion based on the data and results of the examination.laboratory researchwill give information about the function of 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 for therapeutic and preventive measures.

Things to remember when starting to lose weight

• Someone on the field is not a warrior. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you become stronger.
• All your efforts, your efforts will not go unnoticed, the result will be certain.
• It is always worth remembering your goal and the motives that will lead to it.
• Do not relax when you get the result you want. Do not part with newly acquired proper eating habits and an active lifestyle - extra pounds are always on the alert.