This "fiction" is one thing when it comes to excess weight, that is, it is not in the physiological parameters, but I would like to eliminate some of the shortcomings of the figure. When it comes to obesity, it is completely different, because it is a serious disease that causes pain in the internal organs. Regardless of the circumstances of these two examples, it is necessary to approach the issue with common sense. If any of the measures taken are incorrect, it is undesirable to use them in practice, then the whole process will be in vain. And this is not only unnecessary, but also can have a negative impact on health. We need to remember that losing weight is a serious business that requires a careful approach.
The main principle of proper weight loss is to get rid of extra pounds without harming the physiological and psychological state of the person. At the same time, it is important to know that the process will not be effective if the patient does not want to. In this case, it is simply not possible to achieve the desired result. You can only make the situation worse. So, you need to know a few important rules to lose weight without harming your health. They will help you understand why and when you need to lose weight, what methods and techniques are available for this, as well as how to prevent the re-emergence of unnecessary pounds.
When the weight loss process is needed as air
As already mentioned, excess weight has a negative impact on the condition of internal organs, as a result of which the body loses the ability to function properly. The excess weight is determined by a simple calculation, in which case it is necessary to subtract 100 centimeters from the height. For example, 165-100 = 65. That is, if a person is 165 cm tall, his ideal weight will be 65 kg. Therefore, the more you show the scales, the more you need to think about losing weight.
However, it is difficult to talk about the accuracy of the data here, because different individual characteristics affect the ideal weight. By the way, if we continue with the previous method for determining excess body weight, developed by Brock, it is important to know that the calculation form changes with an increase of less than 165 cm. In this case, 105 must be subtracted from the height. If it is more than 180 cm, it is 110.
For some people who understand that they are overweight, but at the same time feel good, it is necessary to find reasons to start the process of losing weight. Here they are:
- Sooner or later the body will fail, but it will be too late. It is better to deal with excess weight loss, because it can be corrected almost painlessly. Otherwise, the risk of a sharp deterioration of the situation is high. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies of the endocrine system may occur, atherosclerosis, hypertension and cardiovascular diseases appear.
- Obese people live less.
- The development of complexes is a frequent psychological problem among women. Physiological problems such as shortness of breath, increased sweating, and worsening of vision also occur.
Basic methods to lose weight
There are several ways to start the process of losing weight in the body:
- Preparing an effective diet by regulating the diet.
- Development of a training scheme.
- Use of drugs.
- Surgical intervention.
The first method: to compile a proper diet
Food is everything to us. But the main mistake of mankind is to create a cult of food. If food is presented in this way in the brains of those who want to lose weight, this idea should be changed immediately. How? Reconfigure yourself that nutrition is the saturation of the body with the nutrients it needs to function properly, and nothing else.
There are many diets developed by experts and those who consider themselves nutritionists. Yes, all this helps to lose weight to some extent, but at what cost? Metabolic disorders, development of gastrointestinal diseases and other unpleasant pathologies. Diet should be forgotten in the sense that people are used to understanding this word. This is not a temporary event, but a way of life. Yes Yes exactly. Proper nutrition is a lifestyle that everyone should follow.
The process of losing weight is impossible without a diet. Thus, this stage can be called the basis for weight loss. Before presenting a list of useful and harmful foods, it should be noted that you do not need to immediately deprive yourself of harmful but favorite foods. It is better to do it gradually. The amount of daily calories is gradually reduced, and as a result, any extra pounds are lost. Many experts recommend using the 1200 Calorie Weight Loss System. The technique is effective and harmless.
To replace the harmful with the useful
The following foods should not be included in the new diet:
- Various sweets, including chocolate (except for a small amount of bitter), confectionery and bakery products.
- Fried and smoked foods, as well as fatty foods.
- Acidic, canned foods.
- Fat milk and fermented milk products.
- Carbonated drinks, fast food.
A new diet that will help start the weight loss process in the body should include:
- Fresh vegetables and fruits.
- Green, herbal tea, natural freshly brewed coffee.
- Low fat fish and seafood.
- Cereals, pasta, lentils, peas and beans.
- Dandruff, whole grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked or boiled. Soups and broths over chicken are very useful.
The second method is to develop a physical activity program
There are many exercises that help you lose weight and tone your body for all muscle groups of the body. Exercise is the right process to lose weight. You can choose the exercises yourself, do not be lazy and make the most suitable plan for yourself. It is also important to know:
- You must warm up before the main exercise.
- It is recommended to exercise on an empty stomach in the morning. Otherwise, physical activity is given to the body at least one hour after (or before) eating.
- The set of exercises should not be large from the beginning, as well as the number of approaches and duration of execution. It is better to gradually increase these parameters as the body prepares.
- There is no need to do hard exercises. The risk of injury should be avoided.
The third method: drug treatment
Unlike the two methods mentioned above, this method is used in more advanced cases. It happens that it is difficult to start the process of losing weight without medication. Both diet and exercise are weak. Drug therapy aims to fight body fat. It is important that medications are prescribed only by the attending physician and used under his strict supervision.
As for cleansing enemas and dietary supplements, their use is not encouraged. And in general, such drugs do not belong to the drug group of drugs. They do not help burn fat, but can adversely affect the condition of the stomach and intestines. So it is better to forget them and not trust the promises of the manufacturer.
The fourth method: a surgical method to lose weight
This method is used for obesity, moreover, its severe manifestation. Gastric resection is performed, ie a reduction in volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, when asked where to start the process of losing most weight, experts often speak in favor of surgery and then take other measures. Often these patients need psychological help. But after the operation, the quality of life of a person suffering from obesity significantly improves.
The effect of sleep and generally day and night mode
We lose weight while sleeping. Scientists have come to this conclusion after conducting a number of studies. Therefore, those who want to lose weight are advised to increase sleep duration. It should be at least 7-8 hours. Scientists also recommend replacing snacks with sleep if possible. Although it is harmful to limit yourself in food, you should not forget this.
One must work during the day and sleep at night. Under no circumstances should this rule be changed, because the body is already accustomed to such a regime, and it will be very difficult and time-consuming to rebuild it in the opposite direction.
In addition, the mode of the day as a whole is important. This is also a good answer to the question of how to start the process of losing weight. That is, the daily breakfast, lunch, dinner, snacks, as well as the time to exercise, sleep and wake up should be the same. The regimen is very important in the program to get rid of extra pounds. You can even say that it will be easier to get used to the new way of life.
A comprehensive approach to losing weight
If you use more than one, but several methods, weight loss will be more effective. If you do not have a serious problem such as obesity, then you should pay attention to diet and exercise. Thanks to these methods, you can lose weight quite well in a month. If you use only one of the techniques, losing weight will take a little longer. But in any of the above cases, you must remember the importance of the regime.
Useful tips to lose weight
Here are some simple rules to follow:
- The main part of the diet should be given to fresh vegetables and fruits. Citrus fruits are especially pleasant. Fruits and vegetables, as a rule, have a low calorie content, but are rich in nutrients.
- Start the day with breakfast. This is the most important food when the body needs it the most. Therefore, breakfast should never be skipped. It is best to choose porridge.
- Those who have an idea of how the weight loss process works know that it is important to drink plenty of fluids. After all, everyone knows that man is 80% water. When there is not enough in the body, the appearance deteriorates: the eyes become dull, the hair begins to fall out more strongly, the skin loses elasticity. Even fatigue passes faster. Therefore, you should drink as much ordinary water as possible.
- It is necessary to pay attention to this process during the absorption of food. This will help you avoid overeating and fill your meal better.
- Deal with stress in any other way, but not with food.
How to speed up the weight loss process and is it necessary?
In general, it is not recommended to interfere with weight loss. This process takes place as the body needs it. It's never fast, everything takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging folds of skin. Also, "excessive" weight loss leads to disorders of the endocrine and digestive systems. And the lost pounds will come back again.
However, you can speed up the process without harm. Physical activity that should be increased gradually (moderately! ) Will help. There are also a number of products that have properties called "fat burning". First of all, these are citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee oils help break down. Not immediately soluble, in grains or already ground. You should also pay attention to protein-rich foods, because this substance helps to start metabolic processes.
You need to understand how the weight loss process works. In order to break down fats, the body must first have certain nutrients. If they are absent, weakness is felt, the body experiences stress and begins to store fats without consuming the nutrients that are included for energy. And this is a completely unnecessary phenomenon. With a properly selected balanced but low calorie diet, the body first uses glycogen stores, then only fat leaves. This explains why a person first loses weight quickly and then slows down the process. As a result, the loss of kilograms is noticeable again.
In general, if the diet is as correct and useful as possible, the daily caloric intake will not be too much, and the body should be given regular physical activity, breaks should be given only 2-3 days a week if necessary, the result will not last long. You need to be patient and understand that only in this way, you can have a beautiful, slim body with smooth and gradual skin without stretch marks and sagging wrinkles. And the lost pounds will never come back.