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how to start losing weight
If you decide to lose weight, but don’t know where to start correctly, tips and help to choose a strategy to combat excess weight.
First of all, if the body mass index is more than 25, it is worth checking for diseases that accompany overweight. This is type 2 diabetes, prediabetes, dyslipidemia (imbalance of blood lipoproteins)
the presence of cardiovascular diseases, including hypertension, heart failure, polycystic ovary syndrome, apnea, male hypogonadism, asthma, depression, infertility, osteoarthritis, gastroesophageal reflux disease. How to calculate body mass index (BMI): weight ÷ (height) * 2 = BMI. Example: weight = 68 kg, height = 165 cm (1.65 m). Calculation: 68 ÷ (1.65) * 2 = 24.9
Take tests. The list of tests advised by the European Protocol on Weight Management is testosterone, FSH and LH, cortisol, estradiol, GTT, C-peptide, insulin, glycated hemoglobin, glucose, TSH, T3 and T4.
The doctor should study the family history of the patient, his lifestyle and methods of losing weight, which have already been tested.
Based on the clinical conclusion, the doctor should propose a weight loss scheme: a plan for a healthy diet, physical activity, building a healthy environment that promotes weight loss (for example, loved ones stop reproaching you with “another diet” and offer pies under the threat of resentment).
To prevent or treat concomitant diseases, the goal is to lose 5 to 15% of the weight.
If there are hormonal or other physiological disorders - the causes of weight gain - then they should be eliminated first of all.
Weight loss plan
Reduce calorie intake by 500-700. In some cases, under the supervision of a doctor, it can be reduced more.
Choose the diet that suits the preferences of the patients. Both low-carb and low-fat diets are comparatively effective, but more harmoniously - reduce the consumption of a little bit of everything, increase the consumption of vegetables and protein, and significantly reduce the amount of salt in food.
Replace harmful foods with healthier ones. Diet is not only cabbage and chicken without spices.
Losing weight is nice.
By the way, the advice "have breakfast" was not confirmed, only for adults
The trainer or physiotherapist should choose a physical activity plan for the patient:
Aerobic exercise 3-5 times a week. Their intensity should gradually increase.
Strength exercises for all major muscle groups should be done 2-3 times a week. Exercise is not just about burning calories.
This is a build-up of muscle mass, and consequently, the ability of the body at rest to spend more energy. This is an increase in the patient’s self-esteem.
This is the release of dopamine and endorphins during exercise. This is a reduction in stress because during training people think about training, rather than reflecting and panicking (mostly).
Finally, support and solutions to behavioral problems leading to weight gain are needed. A cognitive-behavioral therapist, a psychiatrist (in case of depression or anxiety) will help with this.
clinical psychologist.
You also need to establish a full sleep, learn to manage stress, control what and when to eat, know how to manage seizures of the desire to eat, break the cycle "I feel bad - I need something to eat - I feel bad because I am gaining weight."
Find a support group - professional, as well as in a circle of loved ones.
The combination of diet and / or physical activity and psychological assistance makes weight loss more effective and stable for a long time.
It happens that lifestyle changes do not help, or weight returns, or a person already has the consequences of being overweight or obese.
In this case, medication for obesity is needed. There are several links: effects on enzymes, intake of vitamins and hormones, effects on neurotransmitter receptors.
It will also require the treatment of concomitant conditions, such as type 2 diabetes.
In some cases, surgery to reduce the stomach is required.
The treatment of obesity is a difficult task, because it is a chronic condition, and it needs constant evaluation by the doctor and changes in the treatment regimen.
If you are not obese, then prevent weight gain and lose weight by optimizing nutrition, physical activity and supporting others.
Keep track of your physical and mental health. Overeating, the desire to eat only sweets or fast food, reluctance to eat vegetables, loss of appetite - alarming signals.
Eat simple, mostly plant-based foods, but don't forget about all the components of a healthy diet.
Avoid snacking at night.
A healthy intestine helps maintain a healthy weight. For the health of the intestinal microbiota, it is not necessary to drink probiotics - it is enough to consume enough soluble and insoluble dietary fiber (fiber), consume as little alcohol as possible, avoid too greasy and sweet foods, drink water according to the feeling of thirst.
At the same time, children and older people need to monitor drinking, and those who have edema should do this accompanied by medications.
Do not make yourself “14 days without carbohydrates”, but set yourself the goal of getting used to coarse flour and bran, tea and coffee without sugar, desserts based on fruits and nuts, not sweets.
Make physical activity a daily practice. Find what is convenient and pleasant for you to do: running, dancing, cycling, squats and push-ups every hour, walking from work
Build knowledge about food and its preparation. So you can consciously make choices, reduce harm, satisfy your tastes and not spend a ton of money on healthy foods.
Do not lose weight dramatically. This disrupts the balance of hormones that are responsible for appetite and fat reserves, and after the desired weight loss, it may well come in zhor and weight gain. Weight swings are associated with a high risk of premature death.
Sleep enough. Most people find this impossible. But it's worth taking a look at your daily routine and looking for where time is wasted. Perhaps a few hours in front of the TV should be replaced with a few hours of sleep. It is good for mental health too.
Some people who have been treated for obesity are prescribed antidepressants. Or pharmacological therapy is advised to prevent weight gain.
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