Speaking of "fictional" overweight is one thing, that is, there seems to be no physiological parameters, but I want to remove some of the flaws in the picture. When it comes to obesity, it is completely different, because it is a serious disease that can cause internal organ damage. No matter which of these two examples is the situation, you need to deal with a clear-headed problem. If any measures taken are proved to be incorrect and not suitable for use in practice, then the whole process will be in vain. This is not only unnecessary, but also has a negative impact on health. It is important to remember that weight loss is serious work and requires caution.
The main principle of correct weight loss is to get rid of excess weight without harming one's physical and psychological state. At the same time, it is important to know that this process will not be effective if the patient himself does not want it. In this case, it is impossible to achieve the desired result. You can only make the situation worse. So, in order to lose weight without damaging your health, you need to know a few important rules. They will help you understand why and when you should lose weight, what methods and methods exist for this, and how to prevent unnecessary weight re-formation.
When the process of losing weight is needed like air
As already mentioned, being overweight negatively affects the state of internal organs, so the body is deprived of the opportunity to work normally. The excess kilograms is determined by a simple calculation, you need to subtract 100 from your height, in centimeters, for example 165-100 = 65. In other words, if a person is 165 cm tall, his ideal weight is 65 kg. Therefore, when the scale shows more, you should consider losing weight.
But it is difficult to talk about the authenticity of the data here, because various individual characteristics will affect the ideal body weight. If we continue the previous method to determine the excess weight, by the way, this was developed by Brock, it is important to know that the calculation form will change with the increase of less than 165 cm. In this case, 105 must be subtracted from the height. If it exceeds 180 cm, it is 110.
For people who understand that they are overweight but feel good at the same time, you need to find a reason to start the process of losing weight. Here they are:
- Sooner or later the body will fail, but it is too late. It is best to pay attention to weight loss now because it can still be corrected almost painlessly. Otherwise, the risk of a sharp deterioration of the condition is high. As time goes by, with the development of diabetes, tumors and skin diseases, the work of the endocrine system may become pathological, and atherosclerosis, hypertension and cardiovascular diseases may also appear.
- Obese people live less.
- The development of complex is a psychological problem that often occurs among female representatives. Physiological problems may also occur, such as shortness of breath, increased sweating, and poor appearance.
The main way to lose weight
In order to start the weight loss process in the body, there are several methods:
- Formulate an effective diet by adjusting your diet.
- Develop a training plan.
- Use of drugs.
- operation treatment.
Method 1: Formulate the right diet
Food is everything to us. But the main human error is that they turned food into a cult. If food is presented in this way in the minds of those who want to lose weight, then this view should be changed immediately. how? Reconfigure yourself, nutrition is the body full of useful substances needed for normal work, nothing more.
There are a large number of diets developed by experts and those who consider themselves nutritionists. Yes, all of these contribute to weight loss to some extent, but at what price? Metabolic disorders, the development of gastrointestinal diseases and other unpleasant pathologies. People used to understand the meaning of the word diet should be forgotten. This is not a temporary phenomenon, but a way of life. Yes, that's right. Proper nutrition is a lifestyle that everyone should adhere to.
Without a diet plan, the process of losing weight is impossible. So this stage can be called the basis of weight loss. Before listing useful and unhealthy foods, it is important to say that you do not need to deprive yourself of unhealthy but favorite foods immediately. It is best to proceed step by step. The daily calorie content gradually decreases, and it is precisely because of this that excess weight will be produced. Many experts recommend using a 1200 calorie weight loss system. The technique is effective and harmless.
Use useful instead of harmful
The following foods should not be included in the new diet:
- All kinds of candies, including chocolate (except for a small amount of bitterness), candies and bakery products.
- Fried and smoked food, as well as greasy food.
- Kimchi, canned food.
- Fat dairy products and fermented dairy products.
- Carbonated drinks, fast food.
A new diet to help start weight loss should include:
- Fresh vegetables and fruits.
- Green, herbal tea, natural freshly ground coffee.
- Low-fat fish and seafood.
- Cereals, pasta, lentils, peas.
- Cereals, grain bread.
- Lean meat.
Fish, meat and vegetable dishes are steamed, grilled or boiled in the oven. Chicken broth and broth are very useful.
Method 2: Develop a physical activity plan
There are many exercises for all muscle groups of the body that can help you lose weight and exercise. Exercise is the right process to lose weight. You can choose to practice by yourself, don't be lazy, and make the most suitable plan for yourself. At the same time, it is important to know:
- Before doing basic physical exercise, you must warm up.
- It is recommended to practice on an empty stomach in the morning. Otherwise, physical activity should be performed at least one hour after eating (or before eating).
- A set of exercises should not be big from the beginning, as well as the number and duration of exercises. As the body prepares, it is best to gradually increase these parameters.
- No need to deal with difficult exercises. The risk of injury should be avoided.
Method three: drug treatment
Unlike the two methods described above, this method is used in more advanced situations. It happens that it is difficult to start the process of losing weight without drugs. Neither diet nor exercise can do anything about it. Medications are aimed at fighting fat in the body. It is important that the medicine is completely prescribed by the attending doctor and used strictly under his supervision.
As for cleaning enemas and dietary supplements, their use is discouraged. And, generally speaking, such drugs do not belong to the drug group of drugs. They do not promote fat burning, but they only have a negative effect on the condition of the stomach and intestines. So it's best to forget them and don't trust the manufacturer's promise.
Method 4: Surgery to lose weight
In addition, this method is used for severe manifestations of obesity. Perform gastrectomy, that is, reduce its size. In the case of obesity, this is the best and most effective way to combat obesity. Therefore, experts usually agree with surgical intervention before taking other measures when it comes to the question of where to start in the weight loss process. Usually these patients need psychological help. However, after the operation, the quality of life of obese people has improved significantly.
Regarding the effects of sleep and the general day and night regime
When we sleep, we lose weight. Scientists came to this conclusion after conducting a series of studies. Therefore, it is recommended that people who want to lose weight increase their sleep time. It should be at least 7-8 hours. In addition, if possible, scientists recommend using sleep instead of snacks. Although restricting your own food is also harmful, you should not forget it.
One must work during the day and sleep at night. This law cannot be changed in any case, because the body has become accustomed to this state, it is very difficult to rebuild in the opposite direction, and it takes a lot of time.
In addition, the system of the day as a whole is very important. This is also a good answer to the question of how to start the weight loss process. In other words, every day for breakfast, lunch, dinner, snacks, and training, the time to go to bed and wake up should be the same. This system is very important in the plan to get rid of excess weight. You can even say that it will be much easier to adapt to a new lifestyle.
A comprehensive way to lose weight
If you use more than one method, but several methods at once, weight loss will be more effective. If there is no such a serious problem as obesity, then we must pay attention to diet and exercise. Thanks to these methods, you can lose weight very well within a month. If you only use one of these techniques, weight loss will take longer. But in any of the above cases, you should remember the importance of the system.
Useful tips for weight loss
You should follow some simple rules:
- The main part of the diet should be given fresh vegetables and fruits. Citrus fruits are especially popular. Generally, fruits and vegetables are low in calories, but rich in nutrients.
- Start the day with breakfast. When the body needs food most, this is the most important meal. Therefore, breakfast should not be skipped under any circumstances. It is best to choose porridge.
- Anyone who understands the weight loss process knows the importance of drinking more water. After all, everyone knows that 80% of a person is water. When the body is insufficient, the appearance becomes worse: the eyes become dull, the hair starts to fall off more strongly, and the skin loses its elasticity. Even fatigue comes faster. Therefore, you need to drink as much water as possible.
- In the process of absorbing food, you need to focus on this process. This will help you avoid overeating and fill your stomach better.
- In times of stress, use any other method to combat this situation, but don't use food.
How to speed up the process of weight loss, is it necessary?
Generally speaking, it is not recommended to interfere with weight loss. This process happens exactly according to the needs of the body. It will never be fast, everything takes time. The significant weight loss is full of stretch marks and the formation of sagging skin folds. In addition, "extreme" weight loss can cause interference with the work of the endocrine and digestive systems. And the number of kilograms lost will come back.
However, you can speed up the process without causing harm. Physical activity will help and must be gradually (moderately! ) increased. There are also many products with so-called "fat burning" properties. First of all, these are citrus fruits-grapefruit, oranges, lemons. Green tea, plain water and natural coffee help break down fat. Not the kind that dissolves immediately, but in the grain or already ground. You should also pay attention to protein-rich foods, as this substance helps to initiate metabolic processes.
You need to understand the process of losing weight. First of all, there must be certain nutrients in the body to break down fat. If they are not there, they will feel weak, the body will feel stressed and begin to store fat without consuming food for energy. This is completely unnecessary. With a properly selected balanced, but low-calorie diet, the body first uses up glycogen stores, then only fat leaves. This explains why a person loses weight quickly at first, and then the process slows down. As a result, the loss of kilograms became apparent again.
Generally speaking, if the nutrition is as correct and useful as possible, the daily calorie content will not be high, and the body should be regularly exercised, if necessary, only rest 2-3 days a week, the result will be obvious. It will come soon. You need to be patient and understand that only in this way, smoothly and gradually, can you have a beautiful slim body without stretch marks and sagging skin. The weight lost will never come back.