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For those who have never particularly restricted themselves in food and not “bothered” in sports, losing weight can be very difficult. One lacks willpower, the other lacks knowledge, and the third lacks self-confidence. But even more difficult is to lose weight, while maintaining health. There are a lot of methods to deal with extra pounds, but not all of them are useful and effective. Which of them really help throw off the excess weight? In this article we will consider the most common methods of losing weight.
Contents:
Strict express diets remain perhaps the most common way to quickly lose weight. Some popular options are coming to replace others.
At its core, an express diet is a nutrition system designed for a certain number of days. This is a clear menu with breakfast, lunch and dinner, which must be followed. But there is no guarantee that a particular diet was created by a certified nutritionist and that it is right for you. [1]
Before you experience a simple way to lose weight on a “revolutionary” diet, designed for 3, 5, 7 or 14 days, consult a specialist. It is important to analyze the diet, given its calorie content and the ratio of nutrients. Strict diets lead to breakdowns, since it is very difficult to follow the prescribed regimen with small portions of food. And a diet breakdown is a couple of extra kilograms. The body is thus “stocked” with fat, so that the next time you do not experience a deficiency of nutrients. And for experiments on your own metabolism, sometimes you have to pay not only with new kilograms, but also with new diseases. The calorie content of strict diets is usually critically small. You will not have enough energy for an active life. This is a risk of developing diseases of the gastrointestinal tract and vitamin deficiency, failures in the metabolic processes of the body. [1]
Mono-diet for weight loss is a diet in which the menu for a certain amount of time contains only 1-2 products or products from the same category of nutrients (protein, for example).
We note the most popular mono-diets among losing weight:
Fasting days often become a lifesaver for those who urgently need to get rid of a couple of extra kilograms. This is such a way of losing weight for the lazy – you eat anything all year round, and before the beach season you begin to starve to get rid of wrinkles on your stomach.
It seems that nothing bad will happen if you arrange your body rest in the form of fasting days. But nutritionists do not recommend practicing them too often. “Discharge” leads to the fact that metabolism begins to work in a strict economy mode, removing “excess” water from the body. That is, the excess weight itself remains with you.
Fasting days are useful only if they become part of a proper diet, and not a complete diet for several days in a row. In this case, they help cleanse the body in a natural way and become the prevention of diseases of the gastrointestinal tract. Permissible number of “discharges” is no more than once a week. [1]
Among the most popular methods of fasting can be distinguished: on kefir or natural yogurt, stewed fish, boiled potatoes, cucumbers, fruits.
This is a nutrition system with an absolute predominance of proteins in the diet due to the exclusion or significant reduction of carbohydrates. Such mono-diets won the love of both housewives and athletes.
According to experts, protein mono-diets really help lose weight. But they are not suitable for everyone, because they have an impressive list of contraindications. It is important to consult a nutritionist before eating only protein. And even for patients with good health, experts do not advise using a protein diet more than 2-3 months. The body needs all nutrients to function properly. [1]
Many people identify healthy weight loss with the rejection of animal products. But choosing vegetarianism, you deprive yourself of many vitamins and nutrients that are found in meat, fish and milk – iron, calcium, B vitamins, proteins, etc. And this is fraught with the development of serious diseases of the musculoskeletal system and gastrointestinal tract.
Only with careful selection of plant products and taking additional vitamins, you can try to create a balanced diet.
The most reasonable way to lose weight with a diet is to switch to a healthy diet. Yes, you don’t have to wait for a quick effect, but your own health is much more important. Developing healthy eating habits and refusing harmful products, you normalize the metabolism and give the body all the necessary nutrients for normal work. Excess weight goes away, and you feel great at the same time.
The basic principles of proper nutrition as a way to lose weight without strict diets:
Dietary supplements and pills are a way to lose weight for those who do not want to suffer in the gym and do not make much effort to normalize the diet.
All dietary supplements for weight loss can be conditionally classified into groups depending on the direction in which they work. [2]
| What is it? | Principle of action | What are the risks? | |
| Calorie blockers | Tablets and dry mixes added to food | Active substances prevent the deposition of carbohydrates and fats in adipose tissues. Complex carbohydrates that are not split in the gastrointestinal tract are not absorbed by the body, which means there are no extra calories. As a result, the daily calorie intake is reduced. | Uncontrolled intake of pills can lead to disruptions in the intestines, loss of minerals and vitamins. In addition, the body quickly gets used to the components of dietary supplements, which means that their effectiveness will not last long |
| Regulators of appetite | Tablets and dry mixes added to food | Active substances help to dull the hunger and quickly feel full, because they tend to swell in size after getting into the stomach. | Long-term use of such dietary supplements can lead to malfunctions of the gastrointestinal tract. The work of the centers of appetite and saturation in the brain changes, therefore, in some cases, uncontrolled intake of pills negatively affects mental health – mood swings, lethargy, apathy, irritability appear |
| Food substitutes | Dry protein shakes, instant cereals and soups | Concentrates of food due to the lack of fats help reduce the calorie content of the daily diet. | Not all concentrates provide saturation, which can lead not to weight loss but to gaining excess weight – you eat them one by one to drown out hunger, thereby exceeding the permissible calorie intake. And the risks are very high to buy a low-quality product that does not have a complex of vitamins and minerals, and this is the risk of undermining health |
| Metabolism activators | Teas, tablets, and dry mixes added to food | Active substances speed up the metabolism, helping the body break down the incoming fats and carbohydrates faster. | Uncontrolled intake of these dietary supplements can cause high blood pressure and heart rate. It is important to remember that drugs should not be taken for a long time, otherwise the body will break the habit to independently regulate metabolic processes |
| Cleansers | Teas, dry cocktails for portioned dilution, ready drinks | Active substances have laxative and diuretic properties. The main principle of the work of such dietary supplements is detoxification of the intestine. | Long-term use of cleansing dietary supplements can lead to serious negative consequences – the body will lose the ability to independently remove waste products. And with excess fluid, you will lose vitamins and minerals, which should not be allowed |
Sport is the most effective way to lose weight. In the fight against excess weight, it is important not only to get fewer calories with food, but also to spend them intensively. So there will be a decrease in body fat and muscle building.
When choosing a type of fitness for weight loss, it is important to be guided by the level of your own preparation, initial weight and state of health, objective abilities, and personal preferences. Before you go in for sports, consult with a nutritionist and exercise therapy specialist. It is important to choose a training program that does not harm your health.
What training will be a quick way to lose weight?
Intensive cardio loads (for example, jogging and jumping) are prohibited in the treatment of obesity, when the weight exceeds the norm by 15-20 kg. This is a huge load on the cardiac and pulmonary systems. In this case, it is necessary to find other effective ways to lose weight, and when you manage to lose weight, you can move on to more intense activities. [3]
Surgery as an effective way to lose weight for men and women is used only when the ineffectiveness of conservative methods to combat overweight has been proven. This is a serious decision a person makes based on the recommendations of many experts – a nutritionist, cardiologist, endocrinologist.
Most often, the following types of surgical methods are used to reduce weight:
Remember that surgery is a last resort. Women should resort to this method of losing weight only if it is vital to get rid of excess weight. Any surgical intervention carries certain risks, even death.
Beauty parlors offer many cosmetic procedures aimed at reducing excess weight and getting rid of cellulite. They are advertised as the best way to lose weight for those who care about their own health and the beauty of their bodies. But none of spa procedures will be effective if you do not simultaneously establish a diet and do sports. That is, beauty sessions are only good as an addition to a comprehensive weight loss program.
Here are some methods of losing weight in the spa, which can show excellent results:
Some home methods of rapid weight loss have been adopted by classical medicine and are widely used in salons. But most of them still remain very dangerous to health.
Those who want to lose weight actively use various diets and practice body detox, drink herbal teas and infusions, do massage with jars and wraps – all this without prior consultation with specialists.
Many consider hypnosis one of the easiest ways to lose weight. People are ready to believe in a miracle, trusting charlatans. But in most cases, dreams of losing extra kilograms remain dreams.
Hypnosis is believed to be a way to lose weight for the lazy. You don’t have to change your diet and go in for sports, you just need to fall asleep at an appointment with a “specialist”. In fact, a hypnosis session proceeds as follows: when a person plunges into a mild state of trance, the hypnotist suggests that it is extremely important to establish a diet and go in for sports. That is, you will hear basic things that are written about in any textbook on dietetics. Only for this you will pay a considerable amount. And there is no guarantee that you will succumb to suggestion. [3]
Hypnosis as a new way to lose weight cannot be considered an effective treatment for obesity. There is no scientific evidence to support the fact that this technique works.
The psychological attitude among the main conditions for the treatment of obesity takes pride of place. If you do not motivate yourself to find effective ways to lose weight and do not make a firm decision to bring the body “to a shape”, it will be difficult to resist the temptations – to control nutrition and exercise regularly. In addition, there is a direct link between psychological state and obesity. In some cases, stress and grief, personal feelings, self-doubt and dissatisfaction with life become the cause of weight gain. Consult a psychologist to find your own effective way to lose weight at home and quickly see a positive result.
Try a course on 7Spsy behavior modification technique. This is a patented methodology of behavioral psychology based on the theories of I.P. Pavlov, B.F. Skinner, A.A. Ukhtomsky. The program helps correct eating behavior and, as a result, effectively fight overweight.
In the process of training, you recognize the importance of fundamental changes in your usual lifestyle. A healthy model of behavior will help understand yourself and see the causes of overeating, start the process of losing weight. Changing negative attitudes to positive ones will raise self-esteem and relieve complexes, help you cope with difficulties and persistently go towards your goal. And this is the key to quick and effective weight loss.
The 7Spsy behavior modification technique course is designed for up to 6 weeks. If you are more comfortable overcoming difficulties on your own, you may not tell anyone about your problems – the training is confidential and takes place in a convenient remote mode. The psychologists give all consultations by e-mail, in chats and by phone.
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