It’s one thing when it comes to "fictitious" weight gain, that is, it seems to be missing from physiological parameters, but I want to eliminate some of the imperfections in the figure. And in the case of obesity, the situation is quite different because it is a serious disease that causes damage to the internal organs. Whichever of the two examples you have, you need to be sober about the issue. If any of the measures taken prove to be inappropriate, undesirable in practice, the whole process will go down the drain. And this is not only unnecessary, but can also negatively affect your health. It is important to note that weight loss is a serious business that requires a careful approach.
The main principle of proper weight loss is to get rid of excess pounds without damaging a person’s physiological and psychological condition. However, 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 impossible to achieve the desired result. It can only make matters worse. So in order to lose weight without harming your health, you need to know some important rules. They help you understand why and when to lose weight, what methods and methods exist to do so, and how to prevent the re-buildup of extra pounds.
When the weight loss process is as necessary as air
As already mentioned, being overweight negatively affects the condition of the internal organs, as a result of which the body is deprived of the ability to function properly. The excess in kilograms is determined by a simple calculation in which we have to subtract 100 from our height in centimeters, for example 165-100 = 65. That is, if a person is 165 cm tall, his ideal weight will be 65 kg. Therefore, when the scales show more, it is worth thinking about losing weight.
But here it is difficult to talk about the veracity of the data, as various individual characteristics influence the ideal weight. Continuing the previous method for determining overweight, which was otherwise developed by Brock, it is important to know that with an increase of less than 165 cm, the calculation form changes. In this case, 105 must be deducted from the height. And if more than 180 cm, then 110.
For some people who understand that they are overweight but at the same time feel good, they need to find reasons to start the weight loss process. Here they are:
- Sooner or later the body will fail, but it will be too late. It is better to take care of weight loss now, as it can still be corrected almost painlessly. Otherwise, there is a high risk of a sharp deterioration in the condition. Over time, diabetes, oncology, and skin diseases develop, pathologies of the endocrine system can develop, and atherosclerosis, hypertension, and cardiovascular disease also appear.
- Obese people live less.
- The formation of complexes is a psychological problem that often arises among female representatives. Physiological problems also occur, such as shortness of breath, increased sweating, deterioration of appearance.
The main methods of weight loss
There are several ways to start the process of losing weight in your body:
- Creating an effective diet by setting your diet.
- Compilation of a training plan.
- Use of drugs.
- Surgical intervention.
The first method is to put together the right diet
Food is everything. But the main fault of mankind is that they made a cult out of food. If food is presented in this way in the minds of those who want to lose weight, this opinion should be changed immediately. How? Adjust yourself to the fact that nutrition is the body’s saturation with useful substances you need for proper work, nothing more.
Plenty of diets have been developed by experts and those who think of themselves as nutrition experts. Yes, it all contributes to weight loss to some extent, but at what cost? Development of metabolic disorders, gastrointestinal disorders and other unpleasant pathologies. You have to forget about diet in the sense that people are used to this word. This is not a temporary phenomenon, but a way of life. Yes Yes exactly. Proper nutrition is a lifestyle that everyone should follow.
The process of weight loss is impossible without diet. So this stage can be called the basis of weight loss. Before we present a list of useful and unhealthy foods, it is important to say that you do not have to immediately deprive yourself of unhealthy but favorite foods. You better do it gradually. The daily caloric content is gradually reduced, and as a result, the desired weight loss is achieved. Many experts recommend using a 1200-calorie weight loss system. The technique is efficient and harmless.
Replacing the harmful with a useful one
The following foods should not be included in the novel diet:
- Various confectionery, including chocolate (except bitter in small quantities), confectionery and baked goods.
- Fried and smoked foods and fatty foods.
- Pickles, canned.
- Fatty milk and fermented milk products.
- Carbonated drinks, fast food restaurants.
A new diet to help start the process of losing weight should consist of:
- Fresh vegetables and fruits.
- Green herbal tea, natural freshly ground coffee.
- Low fat fish and seafood.
- Cereals, pasta, lentils, pea beans.
- Groats, bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked or cooked. Chicken soups and broths are very useful.
Method 2: Develop a physical activity program
There are many exercises for all the muscle groups in the body that can help you lose weight and tone your body. Training is the right process to lose weight. You can choose exercises, don’t be lazy, and make the plan that works best for you. However, it is important to know:
- Be sure to warm up before basic physical exercise.
- We recommend that you do the exercises on an empty stomach in the morning. Otherwise, the body is performed at least one hour after (or before) a meal.
- The range of exercises should not be large from the outset, as should the number of approaches and the duration of the presentation. It is better to gradually increase these parameters as the organization prepares.
- There is no need for difficult exercises. The risk of injury must be avoided.
Third method: drug therapy
Unlike the two methods presented above, this method is used in more advanced cases. It can be difficult to start the weight loss process without medication. Both diet and exercise are powerless. The goal of drug therapy is to fight fat inside the body. It is important that the medication is prescribed exclusively by the treating physician and is used strictly under his or her supervision.
As for cleansing enemas and dietary supplements, their use is not recommended. And usually such drugs do not belong to the drug groups. They do not contribute to fat burning, but can only negatively affect the condition of the stomach and intestines. Therefore, it is better to forget them and not trust the manufacturer’s promises.
Fourth method: surgical method for weight loss
This method is used to treat obesity in addition to its severe manifestations. Gastric resection is performed, which means that it is reduced in volume. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, experts are most often in favor of surgery and other measures when it comes to where to start the weight loss process. These patients often need psychological help. But after surgery, the quality of life of an obese person improves significantly.
About the effects of sleep and the day and night regime in general
When we sleep, we lose weight. Scientists came to this conclusion after conducting a series of studies. Therefore, those who want to lose weight are advised to increase the duration of sleep. It should be at least 7-8 hours. Scientists also suggest replacing snacks with sleep if possible. While restrictions on food are also harmful, it should not be forgotten.
One has to work during the day and sleep at night. Under no circumstances should this rule be changed, as the body is already accustomed to such a system and it will be quite difficult to rebuild in the opposite direction, it will take a lot of time.
In addition, the daily system as a whole matters. This is also a good answer to the question of how to start the weight loss process. That is, the daily breakfast, lunch, dinner, snack, as well as training, bedtime and wake-up times should be the same. The regime is of great importance in its program to get rid of extra pounds. You could even say that it will be much easier to get used to the new way of life.
A comprehensive approach to weight loss
Weight loss will be more effective if you use more than one method at a time. If you don’t have as serious a problem as obesity, you need to pay attention to diet and exercise. Thanks to these methods, you can lose weight quite well in a month. Weight loss takes a little longer if you use only one technique. But in any of the above cases, you need to remember the importance of the system.
Useful tips for weight loss
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 welcome. Fruits and vegetables are generally low in calories but rich in nutrients.
- Start the day with breakfast. This is the most important meal when the body needs food the most. Therefore, breakfast should not be missed under any circumstances. It is best to choose porridge.
- Anyone who has an idea of how the weight loss process works knows the importance of plenty of fluids. After all, everyone knows that 80% of a person is water. If this is not enough in the body, the appearance deteriorates: the eyes become blurred, the hair begins to fall harder, the skin loses its elasticity. Even fatigue occurs much faster. Therefore, drink plain water as much as possible.
- You need to focus on this process during the absorption of food. This will help you avoid overeating and fill your diet better.
- In times of stress, fight this condition in any other way, but not with food.
How to speed up the weight loss process and whether it is necessary?
It is usually not recommended to intervene to lose weight. This process is done exactly as the organization needs it. It's never fast, it takes time. Dramatic weight loss is fraught with the formation of stretch marks and sagging skin folds. In addition, "extreme" weight loss causes disturbances in the work of the endocrine and digestive systems. And the lost pounds will still come back.
However, you can speed up the process without harm. Physical activity helps, which should be increased gradually (moderately! ). There are also a number of products that have so-called "fat burning" properties. First, they are citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee help break down fat. Not the one that dissolves immediately, but in granulesor already grounded. It is also worth paying attention to foods rich in protein, as this substance helps to start metabolic processes.
You need to understand how the weight loss process works. First, there must be certain nutrients in the body to break down fat. When they are not there, weakness is felt, the body experiences stress and begins to store fats without spending the incoming food on energy. And this is a completely unnecessary phenomenon. With a well-chosen balanced but low-calorie diet, the body uses glycogen stores first and then only fat leaves. This explains that at first a person loses weight quickly and then this process slows down. As a result, the weight loss becomes noticeable again.
In general, if the diet is as correct and useful as possible, the daily caloric content will not be high and the body should be constantly physically active, taking a break for 2-3 days a week if necessary, the result should not wait long. You need to be patient and understand that this is the only way to get a beautiful, slender body smoothly and gradually without stretch marks and sagging skin folds. And the pounds lost won’t come back anymore.