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?»
Is it overweight?
Not everyone who has decided to fight extra pounds, they really are superfluous. The subjective assessment of one's body is often not confirmed by objective data on the presence of excess weight.
Often, in the pursuit of physical perfection, many achieve compliance with 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.
That's why:
Step #1. Calculation by anatomical and constitutional parameters and determination of your status by weight
To diagnose overweight, use the body mass index (BMI), which is recommended by the World Health Organization:
BMI \u003d Body weight (kg) / height (m²).
If, according to the results of the calculations, you fell into the category of overweight, then you should understand that while maintaining your usual lifestyle and nutrition in the future, you can already move into the obesity group. Measures to reduce weight must begin immediately.
Step #2. Motivation
Goal to lose weightfundamentally no different from any other goal. This is a strategic conceptgoal achievement, as well asretaining the resultit is necessary to begin any path precisely with the definition of the goal of this 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 realized by the person himself, only then can one count on resistance to the trials and stresses that invariably accompany everyone during the period of weight loss.
Everyone has their own motivation.
- Health. Overweight 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 abilities: easier to perform normal daily physical activities (easier to climb stairs, do housework, just walk), the opportunity to do your favorite sports, outdoor activities, active tourism, etc.
- ANDother purposes, which for many are a serious incentive:
- return to the usual wardrobe,
- style of clothes,
- be in the trend of fashion trends,
- be an object of pride for yourself and loved ones, etc.
When the goal is defined, 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 resuscitate the will to win.
Step #3. Finding the causes of excess weight and their elimination
Immediately you need to take into account that it is right to do this under the guidance of a competent medical curator.
The main reason for the appearance of excess weight is that the energy intake from food exceeds its consumption and it accumulates in fat cells (adipocytes). And this may be the result of several factors.
Malnutrition: both in quantitative and qualitative terms
The main thing I would like to draw attention to is that a competent approach excludes 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 speak of the urgent need for this among those who ask them. The long time of accumulating extra pounds in the body suggests a long-term project to get rid of them harmlessly to health.
You can often hear the argument in the form: I eat little, but I still get better.
If excess is deposited, it means that it came in excess with food.
The easiest and most effective way to adequately evaluate your usual diet is to keep a food diary for 2 weeks. It should reflect:
- meal time,
- the volume and composition of the meals taken,
- the amount of free fluid you drink
- time and amount of alcohol consumed.
For further analysis and work on developing the right eating habit, information about the conditions of the food taken (after psychological stress, before and after physical activity) is also useful.
Analysis of the food diary and dietary adjustments should be carried out by a nutritionist based on the calculation of the daily requirement for a particular person, since this takes into account individual characteristics, physiological characteristics, household 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 on the period of the day with maximum physical activity, when they can be fully used.
Common dietary 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 caloric deficit of 500-700 kcal/day, or about 30% of the total calculated calorie intake, should be achieved.
The daily energy value should not decrease for women - below 1200 kcal, for men - below 1500 kcal.
Reducing the daily calorie intake below these figures is unsafe, meaningless in the long run, since the quickly lost kilograms change the metabolism in such a way that the body, in order to self-preserve after the end of dietary tests on it, intensively begins to restore the lost.
- Meals, if possible, should be frequent (every 2. 5-3 hours) in small portions. It is advisable to take the last meal no later than 19: 00 or, alternatively, no later than 3 hours before bedtime.
Eat slowly, chewing thoroughly. In this case, the nutrients received with food have time to "give a signal" to the saturation center. Eating in a hurry causes the satiety signal to be received too late, when the stomach is full, i. e. the person has already moved.
Japanese and other Asian cuisines, in which chopsticks are used for eating, are very indicative in this sense.
Firstly, this is part of the philosophy of their life, where eating is almost a ritual that affects health and longevity.
Secondly, sticks do not allow you to take a large portion, but as much as a person can chew thoroughly.
In addition, due to this, the meal time increases, and the body manages to receive a satiety signal just in time - as a result, the feeling of satiety appears after a much smaller portion of the meal eaten than with a fast meal.
- Promotes weight loss and increased water intake- It is recommended to take 500 ml of water before each main meal.
- To exclude unnecessary stimulation of appetite and the work of the digestive organs, stimulant foods should be absent in the diet:strong broths, pickles, marinated, fried foods, spicy seasonings, alcohol.
- Particular 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 for achieving the desired energy balance, both during the period of weight loss, and for maintaining weight after reaching the result.
Weight loss exercises should be:
- dosed;
- build up gradually
- can be moderate (performed for 1 hour without fatigue);
- can be intense (after 30 minutes of training, fatigue appears).
The weight loss program recommends: 4-5 hours per week of moderate-intensity physical activity or 2. 5-3 hours per week of vigorous-intensity physical activity. Energy consumption at such loads is 2000-2500 kcal.
- Walking daily for 30 minutes. One of the best activities for weight loss is interval walking - 2-3 minutes. at the usual pace, then 2-3 minutes. acceleration, then slow down the pace and switch to a normal pace (2-3 minutes). Or running for 15 minutes.
- Sports games for 45 min. (volleyball, basketball, football, etc. )
- Five times a week for 1-1. 5 hours - swimming, shaping, aerobics, tennis, etc.
- Classes in the gym with weights to build muscle mass.
It is better to alternate different types of physical activity.
The most effective way to reduce body weight is to lose fat during exercise before breakfast. During daytime and evening workouts, it is recommended to eat no later 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 lead to a positive effect, an endocrinologist should be consulted.
The doctor will make his conclusion based on the examination data and results.laboratory research, which will give information about the function of the 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 for 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 close people. Together you are strength.
- All your efforts, efforts will not go unnoticed, the result will be sure.
- It is always worth remembering your goal and the motives that will lead to it.
- Do not relax when you get the desired result. With the newly acquired habits of proper nutrition and an active lifestyle, do not part - extra pounds are always on the alert.