while losing weight properly

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

Is he overweight?

Not everyone has decided to fight extra pounds, they are really redundant. Subjective assessment of a person's body is often not confirmed by the presence of objective data on overweight.

Often, in the pursuit of physical perfection, many achieve the fulfillment of a certain image, and everything that separates it is considered redundant, in which case it is sufficient to correct the figure with the help of a load on certain parts of it. body.

That's why:

Step # 1. Calculate according to anatomical and constitutional parameters and determine your weight status

To diagnose overweight, use the body mass index (BMI), 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 overweight category, then you should understand that, while maintaining your normal lifestyle and future nutrition, you can move into the obesity groupbefore. Weight loss measures must be started immediately.

Step # 2. Motivation

goal to lose weightbasically no difference from any other goal. This is a strategic conceptgoal achievement, as well askeep the resultany path needs to begin precisely with the definition of the goal of this path.

First, we need to separate the concepts of goal and purpose. Weight loss is a task that must 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? "

For weight loss, you can determine the goal by motivation. It is up to the individual to achieve it, but then it is possible to rely on resistance to the trials and stresses that always accompany everyone during the weight loss period.

Everyone has their own motivation.

1. 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.
2. Extension of physical abilities: easier to perform normal daily physical activities (easier to climb stairs, do housework, just walk), the opportunity for favorite sports, outdoor activities, active tourism, etc.
3. ANDother territories, which is a serious incentive for many:
   • return to normal wardrobe,
   • style of clothing,
   • be in line with fashion trends,
   • be proud of you and your family, etc.

Once the goal is defined, it must be constantly nurtured, so that in times of crisis, and "hands down", and there is a temptation to stop halfway, it plays the role of an ambulance to revive the will to win.

Step # 3. The causes of excess weight gain and elimination

You must immediately realize that it is right to do this under the guidance of a competent medical custodian.

The main reason for the appearance of overweight is that the energy intake from food exceeds its consumption and accumulates in fat cells (adipocytes). And this may be due to a number of factors.

Malnutrition: in both 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, preferably 2-3 kg per month).Applications for weight loss within a week are naive, and talk of the urgent need for this among those who ask for them. The long time of accumulation of extra pounds in the body suggests a long-term project to get rid of them harmlessly to health.

You would often hear the argument in the form:I eat little, but I get even better.

If a surplus was deposited, it means that it came in excess of food.

The easiest and most effective way to adequately evaluate your normal diet is to keep a food diary for 2 weeks. It should indicate:

• am bia,
• volume and composition of meals taken,
• the amount of free fluid you drink
• time and amount of alcohol consumed.

For further analysis and work on developing a proper eating habit, information about the conditions of the food taken (after psychological stress, before and after physical activity) is also useful.

A nutritionist should analyze the food diary and dietary adjustments based on the calculation of the daily requirement for an individual, as this takes into account individual characteristics, physiological characteristics, family stress, car use for transportation, level. of physical sports activities, etc.

It is important to properly distribute the energy content of the diet throughout the day: the meal with the highest number of calories should fall over the course of the day with maximum physical activity, when they can be fully utilized.

Common mistakes:

• lack of breakfast
• snacks on the run
• dinners, which sometimes exceed the daily physiological requirement in terms of energy value.

General recommendations for proper nutrition for weight loss

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

  The daily energy value for women - below 1200 kcal, for men - should not decrease below 1500 kcal.

  Reducing the daily calorie intake below these figures is unsafe, meaningless in the long run, since the lost kilograms quickly change the metabolism in such a way that the body begins to self-preserve after the end of thediet tests on it, strictly. to restore the lost.

• Meals should, if possible, 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, chew well. In this case, the nutrients obtained by food have time to "signal" the saturated center. Eating in a hurry causes the satiety signal to be detected too late, when the stomach is full, i. e. the person has already moved.

  Japanese and other Asian cushions, in which chopsticks are used for eating, are very indicative in this sense.

  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 take a large amount, but as much as one can thoroughly chew.

  In addition, because of this, the meal time increases, and the body manages to receive a satiety signal just in time - as a result, a feeling of satiety is seen after eating a much smaller portion of the meal than with a meal. tapa.

• encourages 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 from the diet:strong broths, pickles, marinated, fried foods, spicy seasonings, alcohol.
• Particular attention should be paid to the exclusion of alcoholic beverages., which are high - calorie foods in themselves: the energy content of 100 g of alcohol is 700 kcal, which is almost equal to the energy value of 100 g butter.

Physical inactivity (sedentary lifestyle)

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

Weight loss exercises should include:

• dosed;
• build up gradually
• can be moderate (performed for 1 hour without fatigue);
• can be intense (after 30 minutes of training, it looks like fatigue).

The weight loss program recommends: 4-5 hours per week of moderate-intensity physical activity or 2. 5-3 times 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 types of activity for weight loss is an interval walk - 2-3 minutes. at the usual pace, then 2-3 minutes. accelerate, then slow down the speed and switch to normal speed (2-3 minutes). Or running for 15 minutes.
• Sports games for 45 minutes. (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 better to alternate different types of physical activity.

The most effective way to reduce body weight is to lose fat during pre-breakfast exercise. During day and evening workouts, it is recommended to eat no later than 3 hours before them.

Violation of the endocrine glands

Hormonal disorderscauses 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 data and the results of the examination.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

• Not one hero in the field. You need professional support from specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and close people. Together you have strength.
• All your efforts, efforts will not go unnoticed, the result will be certain.
• It is always worth remembering your goal and the reasons for it.
• Do not relax when you get the desired result. With the newfound habits of proper nutrition and an active lifestyle, do not part - extra pounds are always on the alert.