We're losing weight right

The purpose of this article is to correctly understand the problem of overweight, to prioritize the solution to the problem, and to determine the direction of movement on the road to weight loss. In short, to answer the questionHow to lose weight?»

Overweight?

Not everyone who has decided to take up the fight with the extra pounds is really redundant. The subjective judgment of the body is often not confirmed by objective data on the presence of overweight.

Often, in the pursuit of physical perfection, many achieve compliance with a certain image, and everything that separates from it is considered unnecessary, and in this case, it is sufficient to correct the shape by applying a load to certain parts of the image. body.

Therefore:

1st step. Calculation based on anatomical and structural parameters and weight determination of your condition

To diagnose overweight, use the Body Mass Index (BMI) recommended by the World Health Organization:

BMI = Body weight (kg) / height (m²).

If the calculations show that you have fallen into the category of being overweight, you need to understand that you can move into the obesity group in the future while maintaining a normal lifestyle and diet. Weight loss measures should be started immediately.

Step 2. Motivation

Goal for weight lossit is fundamentally no different from any other purpose. This is a strategic conceptachieve the goal, alsoretention of the resulteach journey must begin with the exact purpose of that journey.

First, we need to separate the concepts of goal and objective. Weight loss is a task to be solved, it answers the question: "what needs to be done? And the goal of losing weight must answer the question, "Why start all this? "

In case of weight loss, you can set a goal through motivation. One has to do this for oneself, only then can one expect resistance to the ordeals and stresses that always accompany everyone during a period of weight loss.

Everyone has their own motivation.

1. Health. Being overweight is primarily a threat to health: various cardiovascular, respiratory, gastrointestinal diseases, musculoskeletal and urinary disorders, skin lesions, endocrine diseases.
2. Expanding physical abilities: easier to perform normal daily physical activities (easier to climb stairs, housework, just walk), opportunities for favorite sports, outdoor activities, active tourism, etc.
3. ANDfor other purposes, which are a strong incentive for many to:
   • return to the usual wardrobe,
   • dress style,
   • to be in the trend of fashion trends,
   • be an object of pride for yourself and your loved ones, and so on.

When setting a goal, we need to be constantly nurtured to play the role of rescuer in resuscitating the will to win in times of crisis, when we "lay hands down" and are tempted to stop halfway.

Step 3. Finding and eliminating the causes of overweight

You should immediately consider that this should be done under the guidance of an appropriate medical curator.

The main reason for the appearance of being overweight is that the energy taken from the food exceeds its consumption and accumulates in the fat cells (fat cells). And this can be the result of several factors.

Malnutrition: both in terms of quantity and quality

The most important thing I would like to point out is that a competent approach precludes 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 there is talk of an urgent need for it among those who ask for it. The extra pounds that accumulate in the body have long suggested a long-term project to get rid of them harmlessly for health.

You can often hear the argument in the following form:I eat little, but that makes me even better.

If an excess is deposited, it means that the food has arrived in excess.

The easiest and most effective way to properly evaluate your regular diet is to keep a food diary for 2 weeks. This should reflect:

• meal time,
• the amount and composition of the food consumed,
• the amount of free fluid consumed
• the time and amount of alcohol consumed.

Information on eating conditions (after psychological stress, before and after physical activity) is also useful for further analysis and the development of good eating habits.

The analysis of the meal diary and the adjustment of the diet should be done by a nutritionist based on the calculation of a person’s daily needs as it takes into account individual characteristics, physiological characteristics, household stress, car use for transportation, level. physical sports activities, etc.

It is important to distribute the energy content of your diet correctly throughout the day: the diet with the most calories should fall during the period of maximum physical activity during the day when it can be fully utilized.

Common eating errors:

• lack of breakfast
• snacks while running
• dinners, the energy value of which sometimes exceeds the daily physiological need.

General recommendations for proper nutrition to lose weight

• A daily caloric deficit of 500-700 kcal, or about 30% of the total calculated caloric intake, should be achieved.

  The daily energy value must not fall below 1200 kcal in women and below 1500 kcal in men.

  Reducing your daily caloric intake below these numbers is unsafe, meaningless in the long run, as the pounds you lose quickly change your metabolism so that you start intensively after completing dietary tests to keep your body self-sustaining. to restore the lost.

• Meals should be as frequent as possible (every 2 to 5 hours) in small portions. We recommend that you take your last meal no later than 19: 00 or no later than 3 hours before bedtime.

  Eat slowly, chewing thoroughly. In this case, the nutrients obtained with the food have time to "signal" to the saturation center. Due to the hurried meal, the sign of satiety arrives too late when the stomach is full, e. g. he has already moved.

  Japanese and other Asian cuisines that use chopsticks for meals are very indicative in this sense.

  First, it is part of their philosophy of life, where eating is almost a ritual that affects health and longevity.

  Second, the rods do not allow you to take a large dose, but as much as one can chew thoroughly.

  In addition, it increases meal time and allows the body to get a feeling of satiety in time - as a result, the feeling of satiety occurs after consuming a much smaller dose than with a fast meal.

• Promotes weight loss and increased water intake- It is recommended to drink 500 ml of water before each main meal.
• Stimulant foods should be omitted from the diet to prevent unnecessary stimulation of appetite and digestive function:strong broths, pickles, pickled, fried foods, spicy spices, alcohol.
• Particular attention should be paid to the exclusion of alcoholic beverages., which are high - calorie foods in themselves: 100 g of alcohol has an energy content of 700 kcal, which is approximately equal to the energy value of 100 g of butter.

Physical inactivity (sedentary lifestyle)

Physical activity is an important component in achieving the desired energy balance, both during the period of weight loss and in maintaining body weight after achieving the result.

Weight loss exercises should be:

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

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

• Walk for 30 minutes a day. One of the best slimming activities is the interval walk - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down and switch to normal tempo (2-3 minutes). Or run for 15 minutes.
• Sports games for 45 minutes. (volleyball, basketball, football, etc. )
• Five times a week for 1-1, 5 hours - swimming, toning, aerobics, tennis, etc.
• Hours at the gym with dumbbells to increase muscle mass.

It is better to alternate between different types of physical activities.

The most effective way to lose weight is to lose fat during your pre-morning workout. During day and evening workouts, it is recommended to eat at least 3 hours before.

Violation of endocrine glands

Hormonal disorderscauses of overweight5-10%cases. If the traditional comprehensive weight loss program (healthy eating, physical activity) does not lead to a positive effect, an endocrinologist should be consulted.

The doctor will draw a conclusion based on the test data and results.laboratory research, which provides information on the function of endocrine organs (thyroid, adrenal glands, gonads, endocrine part of the pancreas).

Based on the information received, the endocrinologist can make a plan for therapeutic and preventive measures.

What is important to note when starting to lose weight

• The man in the field is not a warrior. You need professional support from professionals (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. You are a force together.
• All your efforts, your efforts will not go unnoticed, the result will be sure.
• It is always worth remembering your goal and the motives that lead to it.
• Do not relax when you achieve the desired result. Don’t break up with your newly acquired habits of proper nutrition and an active lifestyle - the extra pounds are always in the gap.