To effectively and permanently lose weight, you need to take into account two components - proper nutrition and sufficient physical activity. These two methods improve health and correct the figure. But the transition to a healthy lifestyle is most often difficult, since old habits and laziness are stronger than the desire to be healthy and slim. Therefore, if there is no willpower, a woman or girl needs strong motivation.
Safe rules and techniques for losing weight
To lose weight safely and effectively, you need to follow certain rules. By strictly following them, it is very easy to say goodbye to excess weight. All you need is:
- Lose weight slowly. Every day the human body needs to replenish the energy that is required for its normal functioning. If it stops flowing, the coordinated functioning of internal organs and systems is disrupted, which can lead to various pathologies. The norm is a loss of 1-2 kg per month, no more. Such safe weight loss will not affect your health in any way.
- Include healthy fats (unsaturated) in your diet: fish oil, olive oil, nuts, avocados, etc. They participate in the secretion of hormones and promote rapid satiety, improve the functioning of the gastrointestinal tract.
- Count calories. You can get rid of extra pounds without compromising your personal gastronomic preferences. Counting the calorie content of foods will help you lose weight correctly. Many people reject this technique due to its complexity. However, it is through reasonable calorie restriction that you can balance your diet and lose weight.
- Speed up metabolism. Over the years, the metabolic rate in the body decreases; it does not burn calories as actively as before. To speed it up and thereby safely lose weight, you need to: always get enough sleep, avoid fasting, exercise, and be sure to have breakfast with food rich in complex carbohydrates. It is also necessary to quit smoking and give up any type of alcohol.
- Maintain drinking regime. To start the process of losing weight without harm to health, you need to drink at least 1.5 liters of water per day. It has the ability to speed up metabolism and break down fats, as well as reduce appetite. Any methods of losing weight imply a ban on drinking carbonated and other sweet drinks.
- Reduce your sugar intake. Avoiding this product will help you lose weight quickly, because... 90% of food includes it. But you shouldn’t get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is harmful to health.
Nutritionists advise replacing black tea with green tea. Research has proven that this drink contains many antioxidants that help burn fat and speed up metabolism.
To lose weight safely, you should give up a strict diet. Strict restrictions on food consumption negatively affect the functioning of the entire body. In addition, after a strict diet, all the lost kilograms will return in record time. If you eat properly and balanced, weight loss will be effective and safe.
Celebrate your successes.
Losing weight is hard, so celebrate all your successes to stay motivated.
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Give yourself credit when you reach your goal. Social media or weight loss sites with community pages are great places to share your progress and get support. When you feel proud of yourself, you will increase your motivation.
Moreover, remember to celebrate changes in behavior, not just reaching a certain number on a scale.
For example, if you reach your goal of exercising four days a week, take a bubble bath or plan a fun night out with friends.
Additionally, you can further boost your motivation by rewarding yourself.
However, it is important to choose the right rewards. Don't reward yourself with food. Also, avoid rewards that are so expensive that you'll never buy them, or so insignificant that you'll allow yourself to get them anyway.
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Below are some good examples of rewards:
- Getting a manicure
- I'm going to the cinema
- Buying a new treadmill
- Take cooking lessons
Summary: Celebrate all your successes on your weight loss journey. Consider rewarding yourself to further boost your motivation.
Physical exercise
Exercise helps you lose weight without harming your health. A quick way to lose weight is to exercise and diet at the same time. Physical activity not only helps build muscle and remove excess fat, but also improves the functioning of the cardiovascular system:
- Lunges with dumbbells are an effective way to work the pelvic and hip areas.
- Squats. These are excellent exercises for losing weight in the fight against extra centimeters not only on the hips, but also on the waist, because... During movement, all muscle groups will be involved.
- Strengthening the back muscles. Few people know that with the help of special exercises for the back you can lose weight. They help not only burn fat, but also build a strong muscle frame.
- Working out the press. Abdominal exercises will help you lose excess weight and create a slimmer silhouette. You can get the desired relief in the lower abdomen by creating a load on this area of the body. The popular exercises “bicycle” and “plank” do an excellent job with this task.
- Push-ups. One of the basic exercises that is recommended to be included in every workout and performed regularly. This type of physical activity is beneficial for people at any age.
If you combine push-ups with running or intense walking (Scandinavian), you can speed up your metabolism. As a result, there will be a faster loss of extra pounds.
When selecting physical activity, it should be taken into account that in case of obesity (BMI over 30), exercise should be supervised by a specialist. This is due to the fact that with large excess weight, the load on the body increases significantly. Playing sports can cause pain in the joints and spine, and increase the risk of hypertension (hypertensive crisis), stroke, heart attack and other diseases.
A set of exercises for obese people should be selected and dosed individually. The specialist prescribes the load taking into account physical characteristics, general health, the presence of concomitant diseases, the person’s capabilities, and specific goals.
4. Choose a plan that suits your lifestyle.
Find a weight loss plan that you can stick to and avoid plans that would be nearly impossible to follow in the long term.
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Although there are hundreds of different diets, most are based on cutting calories.
Reducing your calorie intake will lead to weight loss, but diet, especially frequent yo-yo dieting, is a predictor of future weight gain.
Therefore, avoid strict diets that exclude certain foods. Research has shown that people with an all-or-nothing mindset are less likely to lose weight.
Instead, consider creating your own customized plan. The following dietary habits have been proven to help you lose weight:
- Reducing your calorie intake
- Reducing portion sizes
- Reducing the frequency of snacking
- Reduce fried foods and desserts
- Including fruits and vegetables
Summary: Choose an eating plan that you can stick to long-term and avoid crash or crash diets.
List of bariatric surgeries for weight loss
Effective diets, physical activity and other methods that solve the problem of excess weight do not always bring the desired result. This is due to the fact that most people are unable to eat healthy and maintain a regular exercise routine. The extra pounds begin to add up rapidly. It is no longer possible to stop weight gain with proper nutrition alone. To achieve weight loss, surgeons use several types of surgical treatment.
Gastric banding
It involves installing a silicone ring (band) on the upper part of the stomach. The organ is divided into 2 parts. Food first enters the first small section of the organ, passes through a narrow passage in the ring area and then into the main part of the stomach. Due to the bandage, food is retained in the first part, so a person quickly gets full after eating a small portion. Banding is a reversible manipulation; if necessary, the ring can be removed.
Gastric bypass
The essence of the operation is to separate the digestion in such a way that the food bolus immediately passes into the distal sections without entering the duodenum. The surgeon cuts off part of the stomach, forming a small pouch with a volume of up to 50 ml. The remaining organ is sutured - it is not removed from the abdominal cavity. Creates an anastomosis between the “new” stomach and part of the small intestine. Due to the shrinkage of the stomach, a person will not be able to eat the usual portion. Food passes through a bypass route, its breakdown and absorption of nutrients occurs much later than before the operation.
Sleeve gastrectomy – Sleeve
One of the popular and effective surgical methods of weight loss. During the operation, 80% of the stomach is removed by cutting off the fundus and body of the organ. A long, thin sleeve remains, which is why the method is also called sleeve gastroplasty. The volume of the organ decreases almost 10 times. The bolus of food, passing through a narrow passage, lingers in the stomach for a long time. The result is a quick feeling of satiety.
After treatment, the digestion process is not disrupted, because all the physiological valves of the organ are preserved. The operation is irreversible - it is impossible to return the organ to its previous size. Used in patients with diabetes mellitus who are 3rd degree obese. Has an extremely low risk of complications.
Gastroplication
It can be called a modification of the classic vertical gastrectomy. The essence of the operation is also to reduce the size of the organ, but not by resection, but by suturing the walls. Part of the stomach is excluded from the digestion process. The treatment result is the same as with Sleeve surgery. The procedure is reversible within 12 months.
Biliopancreatic bypass
A complex operation that is accompanied by a large anatomical reconstruction of the digestive tract. Its goal is to reduce the absorption of nutrients in the small intestine. At the first stage, the stomach is resected to a volume of about 200 ml. Next, the small intestine is cut off in the area of the duodenum, and its final segment is sutured to the “new” stomach. The other is to the area where the small intestine transitions to the large intestine.
As a result of a complex operation, the food bolus goes one way, and the digestive juices go another. They are found almost at the exit into the large intestine. The effect of treatment is very high - patients achieve rapid weight loss. As a result of treatment, the amount of food eaten is reduced due to gastric resection, and the absorption of nutritional components decreases.
Gastric ballooning
Unlike previous methods, it is not an operation - it is performed not laparoscopically, but endoscopically. The procedure gives a short-term effect. The essence of ballooning is to install a silicone ball filled with a solution that is safe for the body into the stomach. Using an endoscope, it is inserted into the stomach and filled with liquid through a valve.
Being in the organ, it occupies most of it, which does not allow a person to eat much. The balloon is pressed against the walls of the stomach and activates satiety receptors, quickly suppressing the feeling of hunger. The procedure is reversible; after six months the ball must be removed or replaced with a new one.
Make a commitment
Research shows that those who make public commitments are more likely to follow through on their goals.
Telling others about your weight loss goals will keep you accountable. Tell your family and friends, and even consider sharing on social media. The more people you share your goals with, the greater the accountability.
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Additionally, consider purchasing a gym membership, exercise package, or $5K down payment. You're more likely to follow through if you've already invested.
Summary: Making a public commitment to losing weight will help you stay motivated and hold you accountable.
The effectiveness of bariatric surgery
Bariatric surgery today is the most effective way to lose extra pounds with a body mass index over 30. Weight loss is observed within 1-2 years. The operation helps people who cannot limit themselves in food and exercise for a long time in the gym to find a new life.
A positive result after surgery is observed in everyone without exception. The fear of eating disorders disappears, people become more confident in their abilities and get rid of their complexes. The effectiveness of weight loss depends not only on the operation, but also on the patient. After surgery, you must strictly adhere to all doctor's recommendations. Ideally, take vitamin supplements and follow a diet, eating only healthy foods. To stay fit, exercise regularly.
Surgical intervention helps not only to lose weight, but also to restore health: metabolism improves, blood pressure and blood sugar levels are normalized.
Determine why you want to lose weight.
Clearly identify all the reasons why you want to lose weight and write them down. This will help you stay committed and motivated to achieve your weight loss goals.
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Try to read them daily and use them as a reminder when you are tempted to deviate from your weight loss plans.
Your reasons may include preventing diabetes, spending time with your grandchildren, looking better for an event, boosting your self-esteem, or because you're wearing a certain pair of jeans.
Many people start losing weight because their doctor tells them to, but research shows that people are more successful if their motivation to lose weight comes from within.
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Summary: Be clear about your weight loss goals and write them down. Make sure your motivation comes from within for long-term success.
Contraindications for surgery
Restrictions on surgical treatment depend on the type of operation. Typically the following conditions are contraindications:
- mental illness;
- age under 16 years;
- pregnancy;
- breast-feeding;
- addiction to alcohol, drugs;
- chronic infectious diseases;
- severe pathologies of the cardiovascular and pulmonary systems;
- malignant neoplasms;
- blood coagulation disorder;
- pathologies of the digestive organs.
Choosing surgery for weight loss is a complex and responsible task. Like any surgical intervention, it carries certain risks, so bariatric surgery is used according to strict indications.
The main principle of safe weight loss is maintaining energy balance throughout your life. It is useless to “sit” once a month on water or another diet. You need to change your taste habits forever and learn to eat exactly as much food as your body needs to function properly. And then the problem of excess weight will disappear forever.
Find a role model
Having a role model can help you stay motivated to lose weight. However, you need to choose the right role model to keep you motivated.
Hanging a picture of a supermodel on your refrigerator won't motivate you over time. Instead, find a role model that you can easily relate to.
Having a positive and positive role model can help you stay motivated.
Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also find inspiring blogs or stories about people who have successfully lost weight.
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Summary: Finding a role model will help you stay motivated. It's important to find a role model you can relate to.
I eat a lot, what's the reason?
Psychology of gluttony
Each person who eats a lot has their own reasons for this, and often overweight people do not even realize that their gluttony is psychological in nature.
For example, some try to compensate with food for dissatisfaction in some area of life. Perhaps you have not realized yourself properly in your career, you are unlucky in love, your husband has stopped showing interest in you, and the like. You find relief in delicious food, but in reality you need to solve the problem that led to this.
The cause of gluttony may be severe stress, which people experience in different ways - some completely lose their appetite and rapidly lose weight, while others, on the contrary, begin to eat frequently and gain weight.
It usually starts out harmlessly enough: you decide that nothing bad will happen if you eat pizza or cake late at night, but gradually these rare exceptions become a tradition.
Heredity and tendency to be overweight
Many members of your family are not particularly slim. However, even in early childhood you yourself looked larger than your peers. As a rule, people who are prone to obesity eat a lot, which only aggravates the situation, and this same habit has been preserved since childhood. It seems to you that if you start eating differently, it will not change anything, since everyone knows that you have a tendency to be overweight.
I eat a lot, I’ve been taught this since childhood
The habit of eating a lot can start from childhood. Remember how your family ate, what portions they served you, were you forced to finish everything on your plate?
In many families, it is customary to have a hearty breakfast, lunch and dinner. The meal begins with a large bowl of soup, followed by meat with a side dish and dessert - this happens year after year, which develops seven specific habits among the members.
What food culture was instilled in you? Some families have been trying to adhere to proper nutrition for many years or do not put much emphasis on preparing dishes, eating simply and without frills. In other families, there is rarely a dinner without fried cutlets, fatty chops, potatoes, salads with mayonnaise, pies and other “heavy” dishes. In adulthood, people most often retain their usual eating habits.
Irregular eating and its consequences
There is no such thing as breakfast, lunch or dinner for you. You “grab” food on the run, not really caring about its usefulness and calorie content. Most often, you just eat when you “feel like it,” which then doesn’t have the best effect on your figure.
How to stop eating sweets
Often, sweets are the main cause of weight gain. Once you realize this problem and decide to give up sweets, do it gradually. To begin with, reduce your consumption of such food by half, and only then gradually reduce it to zero.
To prevent a rapid decrease in blood glucose levels, eat foods that contain it in sufficient quantities - hard pasta, some vegetables, etc.
If you are used to drinking tea with cake or sweets, then it will be difficult for you to adapt. However, there are products that will help you replace your usual sweets - nuts, dried apricots and other dried fruits, honey, candied fruits. It is also important not to skip the first meal - find time for a hearty breakfast, and closer to noon you will not be craving a snack in the form of a chocolate bar or cookies.
Health comes first
Remember the famous proverb - “A healthy soul is in a healthy body”? Good health is very important for girls, because they are future mothers! It's hard to enjoy life when your head constantly hurts and your joints ache from pain. You should always think about health, because it is our little internal laboratory of happiness and good mood.
People who are overweight are susceptible to diabetes. The list of diseases can be continued endlessly, but I suggest focusing on positive things. Agree, health is a good motivation, you can and should work hard for it. It’s so great to greet every morning with a smile!
Exercising will help you start losing weight
In combination with proper nutrition and calorie counting, exercise will help you quickly achieve the necessary results, become toned, and improve your health and well-being.
It is believed that the best sport for those who want to lose weight is running. You can start on the treadmill at the gym, or run laps at your local park, where you'll likely see other runners. Please note that if you want a noticeable result, you will have to work a lot for this. It may not be easy for you to do this right away, but gradually you should achieve the goal of running at least six kilometers a day.
Many people cannot get used to running and end up giving up sports altogether, forgetting that running is not the only way to lose weight! Also, yoga and aerobics of any type can help achieve the goal. Group fitness classes can also be very productive - many gyms offer a variety of sports programs every week, which are attended by many women.
A course on the psychology of weight loss instead of constantly paying a psychologist
Wellness Consulting Academy decided to simplify the task for everyone who wants to effectively lose weight forever, having worked through all their psychological barriers and problems. Our team of experts has developed a special proprietary course “Lose weight. How to put order in your head and plate”, consisting of 10 modules of valuable and very interesting information.
After completing the course, you will receive all the knowledge you need to successfully correct weight, establish a new, better lifestyle and improve your relationship with yourself. This is much more profitable than constantly paying for consultations with a psychologist, turning to him again and again with new difficulties and fears.
For only $49 you get 90 days of access to all training video materials of the course, located on a modern online platform (access is possible from any device and gadget connected to the Internet).
In addition, during the training you will be able to use for free the author's calorie analyzer of foods and dishes for faster menu creation and the author's body composition analyzer for developing an individual weight loss program.
And if you need help and support from nutritionist consultants, you can always find it in a closed community of wellness specialists, to which you will be given access on an ongoing basis.
It is also worth noting that the speaker of the course is a practicing nutritionist, experienced psychotherapist, certified coach and consultant on eating disorders Lara Serebryanskaya. So you will definitely be in good hands.
All questions that arise during the course can be asked for discussion during the live webinar. In addition, you will have a personal curator who will provide assistance and assistance if difficulties arise in completing the training modules.
Before and after photos are a powerful incentive to lose weight
If nothing works at all, be inspired by other people's results. If you periodically look at photographs in the “Before and After” style, you will also want to go all this way, like these women - they did it, so you can, if you want! There are a lot of such photos on the Internet, there are even entire sites and groups on social networks with albums where you will find not just edited false photos, but real photos with real stories. And here are some of them:
In the next article you will learn other ways to lose weight quickly and easily, without dieting or fasting.
Tip 7. Stop feeling sorry for yourself
Pity is not the best feeling, and even less so for oneself. Well, you can't eat candy unlimitedly. Yes, cakes ruin your figure, just like mayonnaise salads, yeast baked goods, and fast food. So why shed tears over this now?
Get your act together and find healthy alternatives to your once-favorite dishes and foods. Stop feeling sorry for yourself. Learn to perceive the situation not through the prism of difficulties and limitations, but through the new perspectives that open up before you.
Then it turns out that giving up hamburgers and fries is not a farewell to your favorite hangout among your friends, but an opportunity to actually reduce the risk of developing type 2 diabetes and atherosclerosis.
