The purpose of this article is to form a correct understanding of the problem of excess weight, prioritize the solution of this problem, and determine the direction of movement on the way to losing weight. In short, to answer the questionHow to lose weight?»
Are you overweight?
Not everyone who has decided to fight extra pounds, they really are superfluous. The subjective assessment of one's own body is often not confirmed by objective data on the presence of excess weight.
Often, in the pursuit of physical perfection, many achieve conformity to a certain image, and everything that separates from it is considered superfluous, and in this case, it is enough to correct the figure with the help of a load on certain parts of the body. body.
And so:
Step 1. Calculation by anatomical and constitutional parameters and determination of its state by weight
To diagnose overweight, use the body mass index (BMI), recommended by the World Health Organization:
BMI = Body weight (kg) / height (m²).
If, according to the results of the calculations, you fall into the overweight category, then you should understand that, maintaining your usual lifestyle and nutrition in the future, you can already enter the obesity group. Measures to reduce weight should begin immediately.
Step 2. Motivation
goal to lose weightfundamentally no different from any other objective. This is a strategic conceptthe achievement of the goal, askeeping the resultit is necessary to start any path precisely with the definition of the objective of that path.
First, we need to separate the concepts of goal and objective. Weight loss is a task that needs to be solved, it answers the question: "what needs to be done? ". And the goal of losing weight should answer the question, "Why is it necessary to start all this? "
In the case of losing weight, you can determine the goal through motivation. It must be perceived by the person himself, only in this way can you count on the resistance to the trials and stresses that invariably accompany everyone during the period of weight loss.
Everyone has their own motivation.
- Health. Excess weight is primarily a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive systems, disorders of the musculoskeletal system, genitourinary system, skin lesions, endocrine diseases.
- Expansion of physical skills: Easier to perform normal daily physical activities (easier to climb stairs, do household chores, just walk), the opportunity to play your favorite sports, outdoor activities, active tourism, etc.
- ANDother purposes, which for many are a serious incentive:
- return to the usual wardrobe,
- clothing style,
- be in the trend of fashion trends,
- be an object of pride to yourself and your loved ones, &c.
When the goal is set, it must be constantly cultivated, so that in times of crisis, when "hands down", and there is a temptation to stop halfway, it plays the role of an ambulance to resurrect the will to win.
Step 3. Find the causes of excess weight and its elimination
Immediately you need to take into account that it is okay to do this under the guidance of a competent medical curator.
The main reason for the appearance of excess weight is that energy intake from food exceeds its consumption and accumulates in fat cells (adipocytes). And this can be a result of several factors.
Malnutrition: both in quantitative and qualitative terms
The main thing I would like to point out is that a competent approach excludes rapid weight loss (more than 5 kg per month, ideally 2-3 kg per month).Requests for weight loss in a week are naive and speak to the urgent need for it among those who ask for it. The long accumulation of extra pounds in the body suggests a long-term project to get rid of them in a harmless way to health.
You can often hear the argument in the form:I eat little but I still get better.
If the excess is deposited, it means that it came in excess with the food.
The easiest and most effective way to properly assess your usual diet is to keep a food diary for 2 weeks. It should reflect:
- Time to eat,
- the volume and composition of meals taken,
- the amount of free fluid you drink
- time and amount of alcohol consumed.
For a more in-depth analysis and to work on the development of the correct eating habit, information about the conditions of the food ingested (after psychological stress, before and after physical activity) is also useful.
The analysis of the food diary and dietary adjustments must be carried out by a nutritionist based on the calculation of the daily requirement of a given person, as it takes into account individual characteristics, physiological characteristics, domestic stress, use of a car for transportation, level of physical sports activities , etc.
It is important to correctly distribute the energy content of the diet during the day: the meal with the most calories should fall in the period of the day with maximum physical activity, when they can be fully utilized.
Common eating mistakes:
- lack of breakfast
- snacks on the run
- dinners, which in terms of energy value sometimes exceed the daily physiological need.
General recommendations for proper nutrition for weight loss
- A calorie deficit of 500-700 kcal/day, or about 30% of the calculated total caloric intake, should be achieved.
The daily energy value should not decrease for women - below 1200 kcal, for men - below 1500 kcal.
Reducing your daily calorie intake below these numbers is unsafe, meaningless in the long run, as the pounds lost quickly alter metabolism in such a way that the body, to self-preserve after dietary testing is over, starts intensively to restore the lost. .
- Meals, if possible, should be frequent (every 2, 5-3 hours) in small portions. It is advisable to have your last meal before 7 pm or, alternatively, up to 3 hours before bedtime.
Eat slowly, chewing well. In this case, the nutrients received with the food have time to "give a signal" to the saturation center. Eating in a hurry causes the satiety signal to be received very late, when the stomach is full, that is, the person has already moved.
Japanese and other Asian cuisines, in which chopsticks are used for eating, are very indicative in this regard.
First of all, this is part of their philosophy of life, where eating is almost a ritual that affects health and longevity.
Secondly, sticks do not allow you to eat a large portion, but as much as a person can chew completely.
Also, because of this, meal time increases and the body is able to receive a satiety signal just in time - as a result, the feeling of satiety appears after a much smaller portion of the meal ingested 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.
- To exclude unnecessary stimulation of the appetite and the work of the digestive organs, stimulating foods should be absent from the diet:strong broths, pickles, marinades, fried foods, spicy seasonings, alcohol.
- Special attention should be paid to the exclusion of alcoholic beverages., which in themselves are high-calorie foods: the energy content of 100 g of alcohol is 700 kcal, which is approximately equal to the energy value of 100 g of butter.
Physical inactivity (a sedentary lifestyle)
Physical activity is an important component of achieving the desired energy balance, both during the period of weight loss and for weight maintenance after achieving the result.
Weight loss exercises should be:
- dosed;
- build gradually
- can be moderate (performed for 1 hour without fatigue);
- it can be intense (after 30 minutes of training, fatigue appears).
The weight loss program recommends: 4-5 hours a week of moderate-intensity physical activity or 2. 5-3 hours a week of vigorous-intensity physical activity. The energy consumption in these loads is 2, 000 to 2, 500 kcal.
- Walking daily for 30 minutes. One of the best types of activity for weight loss is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down and switch to a normal pace (2-3 minutes). Or run for 15 minutes.
- 45 min sports games. (volleyball, basketball, football, etc. )
- Five times a week for 1-1. 5 hours - swimming, modeling, aerobics, tennis, etc.
- Classes in the gym with weights to build muscle mass.
It is best to alternate different types of physical activity.
The most effective way to reduce body weight is to lose fat during exercise before breakfast. During day and night workouts, it is recommended to eat no more than 3 hours before them.
Violation of the endocrine glands
hormonal disordersare the cause of overweight5-10%cases. If the traditional comprehensive weight loss program (healthy diet, physical activity) does not produce a positive effect, an endocrinologist should be consulted.
The doctor will make his conclusion based on the data and results of the examination.laboratory research, which will give information about the function of endocrine organs (thyroid gland, adrenal glands, gonads, endocrine part of the pancreas).
Based on the information received, the endocrinologist will be able to draw up a plan of therapeutic and preventive measures.
What is important to remember when starting to lose weight
- One in the field is not a warrior. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and people close to you. Together you are strength.
- All your efforts, efforts will not go unnoticed, the result will be certain.
- It is always worth remembering your goal and the reasons that will lead you to it.
- Don't relax when you get the desired result. With the newly acquired habits of proper nutrition and active lifestyle, don't be a part - the extra pounds are always on the alert.