It is one thing when it comes to "fictitious" excess weight, that is, it seems to be absent from the physiological parameters, but I would like to remove some imperfections from the figure. And it's completely different when it comes to obesity, because it's a serious disease that makes the internal organs suffer. Whatever the situation in these two examples, you need to address the issue of having a sane mind. If any of the measures taken turns out to be incorrect, undesirable for practical use, the entire process will go to waste. And this is not only unnecessary, it can also negatively affect your health status. It's important to remember that losing weight is serious business that requires a careful approach.
The main principle of correct weight loss is to get rid of extra pounds without harming a person's physiological and psychological state. At the same time, it is important to know that the process will not be effective if the patient does not want it. It is simply impossible to achieve the desired result in this case. You can only make the situation worse. Therefore, to lose weight without harming your health, you need to know several important rules. They will help you understand why and when you should lose weight, what methods and methods there are for it, and also how to prevent unwanted pounds from regaining.
When the process of losing weight is as necessary as air
As already mentioned, being overweight negatively affects the state of the internal organs, depriving the body of the opportunity to function properly. An excess of kilograms is determined by a simple calculation, in which you need to subtract 100 from your height in centimeters. For example, 165-100 = 65. That is, if a person is 165 cm tall, their ideal weight is 65 kg. So when the scales show more, you should think about losing weight.
But here it is difficult to talk about the veracity of the data, as several individual characteristics affect the ideal weight. If we continue with the previous method of determining excess body weight, which, incidentally, was developed by Brock, it is important to know that with an increase of less than 165 cm, the calculation method changes. In that case, 105 must be subtracted from the height. And if more than 180 cm, then 110.
For some people who understand they are overweight but feel good at the same time, you 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. Better take care of weight loss now that it can still be corrected almost painlessly. Otherwise, there is a high risk of severe deterioration of the condition. Over time, diabetes mellitus, oncological and skin diseases develop, pathologies in the functioning of the endocrine system may occur, and atherosclerosis, hypertension and diseases of the cardiovascular system also appear.
- Obese people live less.
- The development of complexes is a psychological problem that frequently arises among female representatives. Physiological problems also occur, such as shortness of breath, increased sweating and deterioration of appearance.
Top Weight Loss Methods
To start the process of losing weight in the body, there are several ways:
- Develop an effective diet by adjusting the diet.
- Elaboration of a training scheme.
- The use of medications.
- Surgical intervention.
Method one: chart the correct diet
Food is everything to us. But mankind's main mistake is that they make a cult of food. If, in the minds of those who want to lose weight, food is presented in this way, then that opinion must be changed immediately. Like? Reconfigure yourself with the fact that nutrition is the saturation of the body with useful substances it needs to do good work, nothing more.
There are countless diets developed by experts and by those who consider themselves a nutritionist. Yes, all of this to some extent contributes to weight loss, but at what cost? Metabolic disorders, the development of gastrointestinal diseases and other unpleasant pathologies. Diet, in the sense that people are used to understanding that word, should be forgotten. This is not a temporary phenomenon, but a way of life. Yes Yes exactly. Proper nutrition is a lifestyle that everyone should follow.
The weight loss process is impossible without a diet. Therefore, this stage can be called the foundation for weight loss. Before the lists of useful and unhealthy foods are presented, it is important to say that you do not need to immediately deprive yourself of unhealthy foods, but rather of favorites. Better to do this gradually. The daily caloric content is gradually reduced, which is why the desired shedding of extra pounds occurs. Many experts recommend using the 1200 Calorie Weight Loss System. The technique is effective and harmless.
Replacing the harmful with the useful
The following foods should not be included in the new diet:
- Various sweets, including chocolate (except bitter in small amounts), confectionery and baked goods.
- Fried and smoked foods as well as fatty foods.
- Pickles, canned food.
- Fatty dairy products and fermented dairy products.
- Carbonated beverages, fast food.
A new diet that will help start the body's weight loss process should consist of:
- Fresh fruits and vegetables.
- Green tea, herbal tea, freshly ground natural coffee.
- Low-fat fish and seafood.
- Cereals, pasta, lentils, pea beans.
- Semolina, grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, baked or boiled. Soups and broths in chicken meat are very useful.
Method Two: Develop a Physical Activity Program
There are many exercises for every muscle group in the body that can help you lose weight and tone your body. Exercise is the right process to lose weight. You can choose the exercises on your own, don't be lazy and make your own plan that suits you. At the same time, it is important to know:
- Before basic exercise, you should definitely warm up.
- It is recommended to do the exercises on an empty stomach in the morning. Otherwise, physical activity is provided to the body at least one hour after the meal (or before).
- The set of exercises should not be large from the start, as well as the number of approaches and the duration of execution. It is best to increase these parameters gradually as the body prepares.
- No need to do difficult exercises. The risk of injury must be avoided.
Method three: drug therapy
Unlike the two methods presented above, this one is used in more advanced cases. It turns out that without medication it is difficult to start the weight loss process. Both diet and exercise are powerless. Drug therapy aims to fight fat within the body. It is important that medications are prescribed exclusively by the treating physician and used strictly under his or her supervision.
As for cleansing enemas and dietary supplements, their use is not encouraged. And, in general, such drugs do not belong to drug-drug groups. They do not contribute to fat burning, but can only negatively affect the state of the stomach and intestines. So it's better to forget about them and not trust the manufacturer's promises.
Method four: surgical method to lose weight
This method is used for obesity, even in its severe manifestation. The stomach is resected, that is, its volume is reduced. In the case of obesity, this is the best and most effective way to fight obesity. Therefore, specialists, most of the time, in the matter of where to start the weight loss process, usually speak in favor of surgical intervention, and then take other measures. These patients often require psychological help. However, after the operation, the quality of life of a person suffering from obesity improves significantly.
On the influence 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 wish to lose weight are advised to increase their sleep duration. It must be at least 7-8 hours. In addition, scientists recommend substituting sleep for snacks, if possible. While limiting yourself to food is also harmful, you shouldn't forget that.
The person must work during the day and sleep at night. In no case should this rule be changed, as the body is already used to such a regimen and it will be very difficult to rebuild itself in the opposite direction, it takes a long time.
Also, the day's regimen as a whole is important. This is also a good answer to the question of how to start the weight loss process. That is, breakfast, lunch, dinner, daily snacks, in addition to training, bedtime and waking up should be the same. Diet is of great importance in the program to get rid of those extra pounds. You could even say that it will be much easier to get used to the new lifestyle.
A comprehensive approach to weight loss
Weight loss will be most effective if you use more than one method, but several at once. If there isn't a problem as serious as obesity, you should pay attention to diet and exercise. Thanks to these methods, you can lose weight very well in a month. Weight loss will take a little longer if you use just one of the techniques. But in any of the above cases, you must remember the importance of the regimen.
Helpful Tips to Lose Weight
You must follow some simple rules:
- The main part of the diet should be aimed at fresh fruits and vegetables. Citrus fruits are especially welcome. Fruits and vegetables, as a rule, are low in calories, but rich in nutrients.
- Start the day with breakfast. This is the most important meal when the body needs food most. Therefore, breakfast should not be omitted in any case. It is best to choose the porridge.
- Anyone who has an idea of how the weight loss process takes place knows the importance of drinking lots of fluids. After all, everyone knows that a person is 80% water. When it doesn't reach the body, the appearance deteriorates: the eyes become opaque, the hair begins to fall out with more force, the skin loses its elasticity. Even fatigue comes much faster. Therefore, you need to drink plain water as much as possible.
- During food absorption, you need to focus on this process. This will help you avoid overeating and fill your meal better.
- In times of stress, fight this condition with any other method, but not with food.
How to accelerate the weight loss process and is it necessary?
In general, interfering with weight loss is not recommended. This process happens exactly as the body needs it. It's never fast, everything takes time. Dramatic weight loss is marked by the formation of stretch marks and skin folds. In addition, "extreme" weight loss disrupts the functioning of the endocrine and digestive systems. And the lost pounds will still return.
However, you can speed up the process without causing any harm. Physical activity will help, which should be increased gradually (moderately! ). There are also several products that have so-called "fat burning" properties. First are citrus fruits - grapefruit, orange, lemon. Green tea, plain water and natural coffee help break down fat. Not the one that dissolves instantly, but in grains or already ground. You should also pay attention to foods rich in protein, as this substance helps initiate 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. If they are not there, weakness is felt, the body undergoes stress and begins to store fat, without wasting the incoming food for energy. And this is a completely unnecessary phenomenon. With a well-selected, balanced but low-calorie diet, the body first uses up glycogen stores, then only the fatty leaves. This explains why, at first, a person loses weight quickly and then this process slows down. As a result, the loss of kilograms becomes noticeable again.
In general, if nutrition is as correct and useful as possible, the daily caloric content will not be high and physical activity should be given to the body constantly, taking breaks if necessary just 2-3 days a week, the result will not take long to to arrive. It is necessary to be patient and understand that only in this way, in a smooth and gradual way, it is possible to obtain a beautiful and slender body, without stretch marks and flaccid skin folds. And the lost pounds won't come back.