How to lose weight quickly: effective ways to combat excess weight? Fighting excess weight with hardware methods

It has long been the problem of the century. Besides that excess weight It looks unsightly and is also hazardous to health. Therefore, the struggle for harmony is not only a fashionable trend, but also taking care of your own body.

In order to understand whether you really are overweight, which can be harmful to your health, you need to determine your body mass index.

To determine it, there is a formula by which you need to take your current weight, square the last value and divide by your height.

Thus, if the resulting value is in the range from 18.5 to 25, the weight is normal. If it is from 25 to 30 units, you need to take action and seek help from a professional nutritionist. An indicator exceeding 30 indicates a certain stage of obesity and then you cannot do without medical help at all.

But there is an unchanging and very effective one, without strict adherence to which it is impossible to achieve success. Here are the simple terms of this diagram.

1. Reducing the total caloric intake of the daily diet.
2. Increase physical activity.
3. Improving food quality.
4. Psychological attitude and motivation.
5. Setting achievable goals in realistic periods of time. That is, move towards results slowly but surely.

Nutrition to combat excess weight

First of all, you need to start with nutrition. After all, this is a fundamental factor for the health of the body, ensuring its vital functions and losing weight, among other things.

Among the entire range of diets, you need to choose one that is not hungry and not too strict. After all, if you have excess weight that interferes with your quality of life, you need to lose weight gradually, without causing stress to your body.

Experts advise doctors' diets:

Mono-diets, in addition to being very effective, are also not at all hungry and provide a fairly wide range of dishes:

Ways to combat excess weight

So, we’ve decided on nutrition, now it’s time for sports. If your body mass index is 30 or higher, then you need to start training with the most minimal loads. After all, if you suddenly enter sports mode, you can achieve the opposite result. The body will experience stress and begin to accumulate fats and nutrients with renewed vigor.

After a month of such moderate exercise, you can go to the gym or. Don’t forget about small and free procedures for the health and beauty of your body.

• will help improve blood circulation and heart function, and give elasticity to the skin.
• Weekly body scrubs will improve general state skin and its color.
• Different skin remains elastic and taut, and also removes excess fluid and toxins.

Among effective methods There are several tricks to fighting excess weight.

1. Drink a glass of water before meals; this technique will prevent overeating.
2. Always have breakfast no later than half an hour after waking up, this will help speed up your metabolism.
3. You need to eat slowly and carefully, then the brain will more likely receive a signal of satiety and you will leave the dinner table full.
4. Keep a weight loss diary and record the results with a camera. This will be your personal motivation, because after going such a long way, you won’t want to go back to the beginning.
5. Accustom yourself to the idea that proper nutrition and exercise will become your way of life forever.

At first glance, the reason for obesity seems obvious: if you consume more calories than you burn in the process of life, you gain weight. But, as is often the case, the most obvious explanation is not always the most comprehensive.

Risk factors in the case of obesity can be: unfavorable genetic predisposition, socio-economic conditions, features (or disorders) of metabolic processes, and lifestyle can also play an important role. Some endocrine disorders, certain diseases and medications can also lead to severe weight gain and the beginning of the fight against obesity.

The most common causes of obesity

Genetics. Studies have shown that the predisposition to obesity is inherited. Your chances of being overweight increase by 25 percent if one or both of your parents are obese. Heredity also affects where fat accumulates most - on the hips or in the abdomen.

Metabolic disorders. We all spend energy differently. The course of metabolic processes and the functioning of hormonal secretions are individual for everyone, but these are one of the determining factors in the issue of gaining excess weight. Recent research demonstrates how levels of ghrelin, a peptide hormone known to regulate appetite, and other peptides, both create feelings of hunger in us and signal satiety.

Lifestyle - The habit of overeating combined with a sedentary lifestyle contributes to obesity. Everything can be changed by choosing one way of life or another. If you go on a diet where a higher percentage of your calories come from sugary, high-fat, refined foods, you are likely to gain weight. As modern families are less and less able to find time to quietly gather around the dining table for a meal, people are looking for inexpensive ways to relieve hunger during the day, and most find a solution to the problem in such high-calorie and unnatural foods and drinks as fast food.
Add to this the lack of regular physical activity, and now an adult has a problem - it is difficult for him to start fighting obesity, maintain an optimal weight or lose extra pounds. For children, risk factors will be ways of spending time that do not consume energy, for example, sitting in front of the TV or at the computer.

Goal setting in the fight against obesity

The most important part of any program to combat obesity is proper goal setting. Yes, you can lose weight for pleasure public opinion or to keep up with fashion, but it may be more important to consider that losing just 5 to 10 percent of excess weight will have a significant positive impact on your overall health.

It's hard to find two people who are exactly alike, so it's important to come up with a weight loss plan that works for you. The question is whether it would be right for you to lose 0.5-1 kg per week or is it better to take your time and strive for 0.3 kg in the same period. At the same time, even a more gentle option for combating obesity means that in a year you lose about 11 kg, and if you stick to this course for more than three years, you will reach about 35-36 kg. No matter what anti-obesity program or obesity treatment plan you choose, not rushing will be more effective and healthier in the long run because rapid weight loss often results in rapid return of the lost pounds.

There are five main methods for treating obesity and weight problems: diet, exercise, lifestyle changes, non-surgical treatment and finally surgery.

Diet for obesity - effective programs to combat excess weight

Fad diets appear and disappear from the pages of fashion magazines. Some of them, such as low-calorie, high-protein or low-fat diets, may have the desired effect here and now, but they can also threaten your health in the long term. In fact, the most effective long-term weight loss programs rely heavily on the principle of limiting the number of calories consumed while increasing daily physical activity so that the body spends more than it receives and the fight against obesity is effective.

Fasting can lead to rapid weight loss, but both muscle mass and fat are lost. It makes sense to resort to so-called “liquid” diets, which can only be followed under the supervision of a doctor. short period time, as a cleansing of toxins, for example. But you shouldn’t expect long-term results from them.

Fad diets that have not been labeled by doctors as posing an immediate threat to the body's health are still not a healthy solution to the problem of obesity. However, if you follow certain dietary recommendations, they can lead to weight loss and weight loss.

But in order to lose weight and, most importantly, maintain this result, instead of looking for another miracle “diet,” try to create an individual nutrition plan. An anti-obesity plan tailored to your personal eating habits will have a greater chance of not only being successful, but also providing lasting results. A balanced diet that limits calorie intake to 1,200 to 1,400 for women and 1,500 to 1,800 for men should do the trick. A professional nutritionist can help you create a personalized diet plan based on your specific situation.

Eat a varied diet!

Not all fats are bad. We know that polyunsaturated and monosaturated fats provide health benefits, such as helping to maintain a healthy cardiovascular system. That is, nuts, seeds and certain types of oils, such as olive, safflower and canola, deserve a place of honor in your healthy eating plan.

Opt for unrefined foods like brown rice and whole grain bread, and leave white rice and muffins on the counter. Whole grain foods will give you more nutrients and gut-healthy fiber. The body digests rougher, unprocessed, overly processed foods more slowly, which means they will not contribute to sudden spikes in insulin in the blood. This means that attacks of hunger and the ineradicable desire to “chew something again” will remain a thing of the past.

Make it a habit to include at least five servings of a variety of fruits and vegetables in your daily diet. This variety will provide your body with the full range of types of nutrients it needs.

When dining out, don't try to eat everything on your plate; ask the waiter to take away what you haven't eaten, and avoid ordering large portions. Often, portions in cafes or restaurants are too large for one person, so invite a friend to share a portion for two or order an appetizer instead of a main course.

Read labels when buying prepared foods at the supermarket. Pay close attention to the number of servings contained in one container and the serving size. If the label says a serving is 150 calories and the package contains three servings, keep in mind that if you eat the entire contents of the container, you will be consuming as much as 450 calories.

Exercises to combat obesity

If you are obese, physical activity is vital because it will help you maintain and increase muscle mass while losing fat stores. And because muscle tissue requires a higher metabolic rate and burns calories faster, as long as you eat healthy foods according to a smart nutrition plan, exercise speeds up your weight loss process.

Exercise lowers blood pressure and can help prevent type 2 diabetes. An active lifestyle can also improve your emotional well-being, reduce your appetite, solve sleep problems, increase flexibility, and lower your blood cholesterol.

Walking is a great option for obese people. Walking should start off as a light activity, say 30 minutes a day a few times a week, and gradually increase to longer daily hikes.

Consult your physician before following any exercise program.

Lifestyle changes for obesity

Most of us are accustomed to a sedentary lifestyle, and the transition to physical activity is associated with certain problems. To the office - by car, at work - sitting motionless at a desk. The habit of spending all your free time in front of the TV screen or at the computer can also contribute to the development of a sedentary lifestyle.

There are simple steps you can take to increase your daily activity levels. Remember, even the little things matter!

• Take the stairs instead of the elevator or escalator.
• Park your car at the far end of the parking lot and walk to the store or office.
• Get off the bus one stop early on the way home if possible.
• Turn off the TV or video games and go into the garden, grab a rake and tidy up leafy walkways or wash your car. Just take a walk and get some fresh air!
• Find active ways to spend time that you and your whole family enjoy, such as tennis, roller skating, or camping.
• Simply by taking a critical look at your daily routine, you can find ways to carve out more time for physical activity each day beyond your mandatory fitness routine.
• Perhaps your place of work is not conducive to maintaining excellent physical shape. However, there are positive changes that are easy to make part of your daily routine in any conditions:
  • Bring healthy snack options, such as sliced ​​fruits and vegetables, so you can always have them on hand when hunger strikes.
  • Avoid going to office parties and get-togethers on an empty stomach—plan ahead to avoid the temptation to binge on high-calorie treats like birthday cake and sweets.

Treatment of obesity without surgery

If your own efforts to lose weight have been unsuccessful and/or if there are underlying health problems that are preventing you from losing weight, it is worth contacting your doctor. Possible treatment may include:

• Drug treatment of obesity-related health problems.
• Implementing certain changes to improve eating habits and increase activity levels.
• Therapy to address any eating disorders (medication may also be required).

Surgical treatment of obesity

Surgery to treat obesity (bariatric surgery) is the only option available today that is effective in combating morbid obesity in people for whom more traditional measures such as diet, exercise and medications have not been effective. Potential candidates for surgery include:

• People with a BMI over 40
• Men who are 100 pounds (45 kg) over the recommended body weight, or women who are 80 pounds (36.2 kg) over the recommended body weight.
• Individuals with a BMI of 35-40 who have underlying medical conditions such as obesity-related type 2 diabetes, sleep apnea, or cardiovascular disease.

Obesity due to compulsive overeating

All of the above methods of combating excess weight may not give good results, if the root of the problem is eating disorders. In such cases, a slightly different technique is needed, which includes, first of all, psychotherapy under the guidance of a competent specialist.

Compulsive overeating has the same nature as bulimia - it is an eating disorder. However, if with bulimia a person artificially induces vomiting after eating or abuses laxatives to get rid of what he has eaten, this does not happen in this case. A person simply consumes an excessively large amount of food in a short period of time, “eating” negative emotions, stress and depression. Binge eating disorder (BED) is treated in the same way as bulimia and other eating disorders, with an emphasis on psychotherapy as the main component of successful treatment. Although there are many different techniques, it is always recommended to start by seeing an experienced therapist who specializes in treating eating disorders. Evaluation and supervised drug treatment are also part of the standard approach to managing BED. A medical examination is carried out to identify possible health problems associated with the underlying disease and to select the optimal treatment program.

Psychotherapy for compulsive overeating disorder

Psychotherapy is the most common treatment for eating disorders and, according to research, the most effective. Psychotherapy may take some time and require certain financial costs, but it will help not only solve the problem of painful overeating and, as a result, excess weight, but also improve emotional health and help improve the quality of life in general. The focus of psychotherapeutic treatment is to identify, address, and prevent relapse of the underlying emotional and cognitive disturbances that led to the onset of the compulsive disorder.

Cognitive behavioral psychotherapy for obesity

This approach helps identify and correct dysfunctional thought patterns that trigger and perpetuate unhealthy food abuse. In other words, a person is helped to understand, identify and change his irrational thoughts (the “cognitive” part of consciousness), which, in turn, directly affect behavior (for example, encouraging healthy eating through proper goal setting, a reward system, etc.).

If you have an eating disorder, treatment will be given over a period of time with specific goals in mind. As with any other psychotherapy, sessions can be conducted either on an outpatient basis (once a week) or in a hospital setting.

CPT will help a person with compulsive overeating disorder break their unhealthy eating patterns, adjust their habits, and learn to avoid situations that may trigger the craving for overeating. In parallel, therapy helps the patient find healthier ways to cope with stress.

How to prevent obesity

Obesity is a chronic disease affecting an increasing number of children, adolescents and adults.

Experts are seeing the onset of type 2 diabetes earlier in life (usually a disease seen in adults), as well as obesity-related cardiovascular disease and depressive disorders in children and adolescents. The longer a person suffers from obesity, the more significant the risk factors associated with it become. Given the chronic diseases and conditions associated with excess body weight, and the fact that obesity is difficult to treat, prevention is extremely important.

The main reason why obesity prevention is especially important for children is that the likelihood of obesity after reaching a certain age in children with excess weight problems is expected to increase from 20% at age four to 80% at age four. adolescence.

Preventing obesity in infants

The longer babies are breastfed, the less likely they are to develop weight problems later in life. Breastfed children are 15-25% less likely to become obese. For those who are breastfed until six months of age or longer, the chance is 20-40% lower.

Prevention of obesity in children and adolescents

Young people usually suffer from overweight or even obesity for one simple reason - because they do not get enough physical activity and have bad eating habits. Genetic predisposition and lifestyle in general also contribute to the occurrence of such problems in a child.

There are several steps you can take to prevent overweight and obesity in childhood and adolescence. (It will be useful not only for children, but also for adults!) Our recommendations include the following:

• Gradually work to change family habits, including diet and activity levels. The focus should be on this and not on the scales. Change your habits, and your body will get rid of unnecessary ballast in the form of extra pounds.
• Be a role model. Parents who eat well and lead an active lifestyle become a guide and role model for their children, which minimizes the likelihood of future weight problems.
• Encourage physical activity. Children should get at least an hour of moderate physical activity every day. More than an hour will be good for weight loss and maintaining the achieved results.
• Reduce your time sitting in front of the TV and computer to two hours a day.
• Encourage children to eat only when they are truly hungry. Teach them to chew their food slowly without being distracted by the TV screen or book.
• Avoid using favorite treats as rewards or punishments.
• Keep skim or low-fat milk and fresh fruits and vegetables in the refrigerator instead of soft drinks and snacks high in sugar and fat.
• Try to give children at least five servings of fruits and vegetables every day.
• Encourage children to drink water rather than high-sugar drinks such as soda, sports drinks, and fruit juice drinks.

Prevention of obesity in adults

Many strategies that lead to successful weight loss and maintenance are also effective for preventing obesity. Choosing healthier eating habits and wisely increasing daily physical activity play a vital role in preventing obesity. Among the things that can be taken with confidence now are the following steps:

• Eat 5-6 servings of fruits and vegetables daily. One serving = one cup of raw vegetables or half a cup of cooked vegetables or vegetable juice. A serving of fruit is one cup of small to medium-sized fresh fruit, or one-half cup of canned fruit or fruit juice, or one-fourth cup of dried fruit.
• Choose whole grain foods such as brown rice and whole wheat bread. Avoid overly processed foods made with refined ingredients white sugar, premium flour and saturated fats.
• Weigh and estimate the serving size to get an idea of ​​its size. For example, three ounces of meat (85 g) is a piece as thick as a deck of cards. Avoid extremely large portions on the menu, especially at fast food restaurants. You can only make good progress if you keep your portions within optimal sizes.
• Keep track of your calorie intake Consuming more calories than you can burn in a day for energy will lead to weight gain.

Weigh yourself regularly!

Avoid foods with high “energy density”, that is, those that contain a large amount of calories in a small piece. For example, a large cheeseburger and a large portion of fries can add up to almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken sandwich or a simple hamburger and a small salad with low-fat dressing, you can avoid mindlessly consuming hundreds of extra calories and cut down on unnecessary amounts of fat. For dessert, it is better to eat fruit or a piece of white sponge cake, rather than a tooth-aching chocolate cake or three slices of homemade pie.

Don't be afraid to break a sweat: commit to at least 30 minutes of moderate-intensity physical activity several times a week, or preferably every day of the week. For example, a 15-minute brisk walk or weeding in the garden.

Create opportunities for yourself during the day to take 10-15 minute breaks to burn off some extra calories. Let it be a walk down the halls or up and down a few flights of stairs at work. Don't forget that a drop wears away a stone!

You are losing weight in full, but the weight does not go away. Or this: he leaves and then returns. And you can’t understand why you can’t lose excess weight, because you’re fighting it so hard! But the fact of the matter is that there is no need to fight.



No, we are not encouraging you to move up to the heavy weight category. Extra is extra. This is not good for your health or figure. However, everything that most of us do in an effort to lose weight is starving ourselves with strict diets, sweating in the gym (“I’ll die, but I’ll run 10 km!”) - all this, alas, does not work. What will help you lose excess weight? We found out this with our experts and learned many interesting and effective techniques, including completely unique ones - the “toothbrush rule” and the “dialogue method”.

About weight and scales

Deal with overload

Genes, drugs, lack of sleep

Without the sun - completeness

Medicines are the answer

Everything from the head

The main rules for losing weight

Get off the diet

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