It seems that losing weight is very easy. It is enough to adhere to a strict diet, play sports actively, and the extra pounds will be lost. But this approach to weight loss is not always effective and safe. You can lose weight without endangering your health by following the basic rules or by using bariatric surgery, provided there are indications for its implementation.
Safe rules and techniques for weight loss
To lose weight safely and effectively, you must follow certain rules. Following them firmly, it is very easy to say goodbye to being overweight. All you need is:
- Lose weight slowly. Every day, the human body needs an increase in energy, which is necessary for its normal functioning. If it stops flowing, the work of well -coordinated internal organs and systems is disrupted, which can lead to various pathologies. The norm is to lose 1-2 kg a month, no more. Such safe weight loss will not affect your health in any way.
- Include healthy (unsaturated) fats in the diet: fish oil, olive oil, nuts, avocado, etc. They participate in the secretion of hormones and promote rapid satiety, improving the function of the gastrointestinal tract.
- Count calories. You can get rid of the extra pounds without much prejudice to personal gastronomic preferences. Calculating the calorie content of food will help you lose weight properly. Many reject this technique because of its complexity. However, through reasonable calorie intake restrictions you can balance your diet and lose weight.
- Speed up your metabolism. Over the years, the metabolic rate in the body decreases, it does not actively expend calories as before. To speed it up and thus lose weight safely, you need to: always get enough sleep, avoid hunger, exercise, make sure you eat breakfast with foods saturated with complex carbohydrates. You also need to quit smoking and quit any type of alcohol.
- Watch your drinking regime. To start the process of losing weight without harming health, you need to drink at least 1. 5 liters of water a day. It has the ability to speed up metabolism and break down fats, as well as reduce appetite. Any method of losing weight implies a ban on the use of carbonated drinks and other sugary drinks.
- Reduce sugar intake. Rejection of this product contributes to rapid weight loss, as 90% of foods include it. But you shouldn’t get rid of it completely. The body needs natural sugars (from fruits, berries), but refined sugars are not healthy.
Nutritionists advise replacing black tea with green tea. Studies have proven that these drinks contain many antioxidants that help burn fat and speed up metabolism.
To lose weight safely, you should abandon a rigid diet. Severe restrictions on food intake negatively affect the functioning of the whole body. In addition, after a difficult diet, all the lost pounds will return in no time. If you practice a healthy and balanced diet, weight loss will be effective and safe.
Physical training
Exercising can help you lose weight without harming your health. A quick way to lose weight is to exercise and diet at the same time. Exercise not only helps build muscle and get rid of excess fat, but also improves cardiovascular function:
- Dumbbell lunges-an effective way to train the pelvic and hip areas.
- Squatting. This is an excellent exercise for losing weight in the fight against the extra centimeters, not only in the hips, but also in the waist, because during the movement, all muscle groups will be involved.
- Strengthens the back muscles. Some 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 muscular skeleton.
- Working on the press. Exercise for your abdominal muscles can help you lose weight and create a slim figure. You can get the desired relief in the lower abdomen by making a load on this part of the body. The popular exercises "bike" and "board" perfectly cope with this task.
- Push-ups. One of the basic exercises recommended to be included in every workout and done regularly. This type of physical activity is useful for people of any age.
Combining push -ups with running or brisk walking (Scandinavian) can speed up your metabolism. As a result, there will be a faster loss of extra pounds.
During the selection of physical activity, keep in mind that with obesity (BMI over 30), exercise should be monitored by a specialist. This is due to the fact that with a large excess weight, the load on the body increases significantly. Sports activities can cause pain in the joints, spine, increase the risk of hypertension (hypertensive crisis), stroke, heart attack and other diseases.
Exercise sets for obese patients should be selected and dosed individually. Specialists set the load taking into account physical data, general health, the presence of concomitant diseases, human capabilities, specific goals.
Listing of Bariatric Slimming Surgery
Effective diet, physical activity and other methods of solving the problem of excess weight do not always bring the desired results. This is due to the fact that most people cannot eat consistently properly and follow a regular exercise regimen. The extra pounds began to grow rapidly. It is impossible to stop weight gain just with proper nutrition. To achieve weight loss, surgeons use several types of surgical treatments.
Gastric or peptic ulcer:
It consists of placing a silicone ring (band) on the upper abdomen. The organ is divided into 2 parts. Food first enters the first small part of the organ, through a narrow passage in the ring area and then into the main part of the stomach. Due to the wrap, food is retained in the first portion, so one quickly satiates by eating a small portion. The appeal is a reversible manipulation, if necessary, the ring can be removed.
gastric bypass
The essence of the operation is to divide the digestion so that the bolus of food immediately enters the distal part, without entering the duodenum. The surgeon cuts off the abdomen, forming small sacs 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 decrease in stomach, a person will not be able to eat normal portions. Food intake diversion, breakdown and absorption of nutrients occur later than before surgery.
Gastrectomy of the arm - Arm
One of the most popular and effective surgical methods for weight loss. During surgery, 80% of the abdomen is removed by cutting off the lower part and body organs. Long and thin sleeves remain, which is why the method is called arm gastroplasty in another way. Organ volume is reduced almost 10 -fold. A lump of food, through a narrow passage, lingers in the stomach. The result is a quick feeling of satiety.
After treatment, the digestive process is not disturbed, as all the physiological valves of the organ are preserved. The operation is irreversible - it is impossible to restore the previous organ size. It is used in patients with diabetes mellitus who are obese stage 3. Has a very low risk of complications.
Gastric folds
Can be called a classic vertical resection modification of the abdomen. The essence of the operation is also to reduce the size of the organ, but not by cutting it, but by sewing the wall. Part of the stomach is turned off from the digestive process. The results of the treatment are the same as for Arm surgery. This procedure can be reversed within 12 months.
Biliopancreatic shunting
Complex operation, which is accompanied by a large anatomical reconstruction of the gastrointestinal tract. The purpose is to reduce the absorption of nutrients in the small intestine. In the first stage, the stomach is detoxified to a volume of about 200 ml. In the next, in the duodenal region, the small intestine is cut, the last segment sewn into the "new" abdomen. Another - to the transition area of the small intestine to the large.
As a result of complex operations, food bolts go in one direction, and digestive juices in the other. They are found almost at the exit to 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 stomach resection, and nutrient absorption is reduced.
Stomach churning
Unlike previous methods, it is not an operation - it is performed not laparoscopically, but endoscopically. This procedure has short -term effects. The essence of the balloon is the installation into the belly of a silicone ball filled with a solution that is safe for the body. With the help of an endoscope, it is inserted into the abdomen and filled with fluid through a valve.
Being in the organ, it takes up most of it, which does not allow a person to eat much. The balloon is pressed against the abdominal wall and activates receptors for satiety, quickly suppressing hunger. This procedure is reversible; after six months, the ball must be removed or replaced with a new one.
Effectiveness of bariatric surgery
Bariatric surgery is the most effective way to lose weight with a body mass index above 30. Weight loss is observed within 1-2 years. This operation helps find a new life for people who can not limit themselves in food and go to the gym for a long time.
Positive results after surgery were observed in all without exception. The fear of food spoilage disappears, people become more confident in their abilities, get rid of the complex. 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 is improved, blood pressure and blood sugar levels become normal.
Contraindications to surgery
Restrictions on surgical treatment depend on the type of surgery. Usually the following conditions are contraindicated:
- mental illness;
- age under 16 years;
- pregnancy;
- breastfeeding;
- dependence on alcohol, drugs;
- chronic infectious diseases;
- severe pathology of the cardiovascular system, lungs;
- malignant neoplasm;
- violation of the blood coagulation system;
- pathology of the digestive system.
Choosing a slimming operation is a difficult and responsible task. Like any surgical intervention, it carries certain risks, therefore, bariatric surgery is used according to strict guidelines.
The main principle of safe weight loss is to maintain a lifelong energy balance. There is no point in "sitting" once a month on water or another diet. You need to change your taste habits forever and learn to eat exactly as much as your body needs to function properly. And then the problem of excess weight will go away forever.