It would seem that losing weight is very simple. It is enough to adhere to a strict diet, actively play sports, and the extra pounds will disappear. But this approach to weight loss isn't always effective and safe. You can lose weight without harming your health by following the basic rules or by resorting to bariatric surgery, provided that there are indications for its implementation.
Safe rules and techniques for losing weight
To lose weight safely and effectively, you need to adhere to a few rules. By strictly following them, it is very easy to say goodbye to being overweight. All you need is:
- Lose weight slowly. Every day, the human body needs to replenish the energy, which is necessary for its normal functioning. If it stops flowing, then the well-coordinated work of internal organs and systems is disrupted, which can lead to various pathologies. The norm is a loss of 1-2 kg per month, not more. Such safe weight loss will not affect your health in any way.
- Include healthy (unsaturated) fats 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 the 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 due to its complexity. However, it is through reasonable calorie restriction that you can balance your diet and lose weight.
- Speed up your metabolism. Over the years, the metabolic rate of metabolism in the body decreases, it does not spend calories as actively as before. To speed it up and therefore lose weight safely, you need to: always sleep enough, prevent hunger, play sports, make sure you have breakfast with foods saturated with complex carbohydrates. You also need to quit smoking and give up any type of alcohol.
- Respect the consumption regime. To begin the weight loss process without harm to health, it is necessary to drink at least 1. 5 liters of water per day. It has the ability to speed up metabolism and break down fat, as well as reduce appetite. Any method of losing weight implies a ban on the use of carbonated drinks and other sugary drinks.
- Reduce your sugar intake. Refusal of this product contributes to rapid weight loss, 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 unhealthy.
Nutritionists recommend replacing black tea with green tea. Studies have shown that this drink contains many antioxidants that help burn fat and speed up metabolism.
To lose weight safely, you should abandon a strict diet. Strict restrictions on food intake adversely affect the functioning of the whole body. Plus, after a tough diet, all the lost pounds will return in record time. If you eat a healthy and balanced diet, weight loss will be effective and safe.
Exercise
Exercise 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 remove excess fat, it also improves cardiovascular function:
- Lunges with dumbbells-an effective way to train the pelvic area and hips.
- Squat. These are excellent exercises for losing weight in the fight against extra inches, not only on the hips, but also on the waist, because all muscle groups will be involved during the movement.
- Strengthen the back muscles. Few people know that with the help of special exercises for the back, you can lose weight. They help not only to burn fat, but also to build a strong muscle structure.
- Process the print. Abdominal muscle exercises can help you lose weight and create a slim silhouette. You can get the desired relief in the lower abdomen by creating a load on this part of the body. The popular exercises "bicycle" and "board" are perfectly suited to this task.
- Push ups. One of the basic exercises that are recommended to be included in every workout and performed 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.
When selecting physical activity, it should be borne in mind that with obesity (BMI above 30), exercises 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.
The set of exercises for obese patients must be selected and dosed individually. The specialist prescribes a load taking into account physical data, general health, the presence of concomitant diseases, human capabilities, specific goals.
List of bariatric slimming procedures
Effective diets, physical activity and other methods that solve the problem of excess weight do not always lead to the desired result. This is due to the fact that most people fail to eat properly and follow a regular exercise regimen. The extra pounds begin to grow rapidly. It is no longer possible to stop weight gain with just proper nutrition. To achieve weight loss, surgeons use different types of surgical treatment.
Gastric band
It consists of placing 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 sated by eating a small portion. The bandage 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 food bolus immediately passes into the distal sections, without entering the duodenum. The surgeon cuts part of the stomach, forming a small pouch up to 50 ml. The remaining organ is sutured - it is not removed from the abdominal cavity. Create an anastomosis between the "new" stomach and part of the small intestine. Due to a decrease in the stomach, a person will not be able to eat the usual portion. Food makes a detour, its breakdown and absorption of nutrients occurs much later than before the operation.
Sleeve Gastrectomy - Sleeve
One of the most popular and effective surgical methods for weight loss. During the operation, 80% of the stomach is removed by cutting the bottom and body of the organ. A long, thin sleeve remains, which is why the method is called sleeve gastroplasty in another way. The volume of the organ is reduced by almost 10 times. The lump of food, passing through a narrow passage, lingers in the stomach for a long time. The result is a quick feeling of fullness.
After treatment, the digestion process is not disturbed, because all the physiological valves of the organ are preserved. The operation is irreversible: it is impossible to return the previous size of the organ. It is used in patients with diabetes mellitus who suffer from 3rd degree obesity. It has an extremely low risk of complications.
gastric fold
It can be called a modification of the classic vertical resection of the stomach. The essence of the operation is also to reduce the size of the organ, but not by resecting it, but by suturing the walls. Part of the stomach is excluded from the digestion process. The result of the treatment is the same as for sleeve surgery. The procedure is reversible within 12 months.
biliopancreatic shunting
A complex operation, which is accompanied by a large anatomical reconstruction of the digestive tract. Its purpose is to reduce the absorption of nutrients in the small intestine. In the first stage, the stomach is excised to a volume of approximately 200 ml. On the next one, in the duodenal region, the small intestine is cut, its final segment is sewn to the "new" stomach. Another - in the transition area of the small to large intestine.
As a result of a complex operation, the food chain goes on one side and the digestive juices on the other. They are located almost at the exit of the large intestine. The effect of the treatment is very high: patients achieve a rapid reduction in excess weight. As a result of the treatment, the amount of food consumed is reduced due to resection of the stomach, and the absorption of nutrients is reduced.
Bloating in the stomach
Unlike the previous methods, it is not an operation - it is performed not laparoscopically, but endoscopically. The procedure has a short-term effect. The essence of the hot air balloon is the installation in the stomach 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 stomach and filled with liquid through a valve.
Being in the organ, it takes up most of it, which does not allow a person to eat a lot. The balloon is pressed against the stomach walls and activates the 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.
Effectiveness of bariatric surgery
Bariatric surgery is by far the most effective way to lose those extra pounds with a BMI above 30. Weight loss is observed within 1-2 years. The operation helps to find a new life for people who cannot limit themselves to food and go to the gym for a long time.
A positive result after surgery is observed in all without exception. Fear of food breakdown disappears, people become more confident in their abilities, they get rid of complexes. The effectiveness of weight loss depends not only on the operation, but also on the patient. After surgery, it is necessary to strictly adhere to all recommendations of the doctor. Ideally, take vitamin supplements and stick to a diet, eat only healthy foods. To stay fit, exercise regularly.
Surgery helps not only to lose weight, but also to restore health - metabolism improves, blood pressure and blood sugar levels normalize.
Contraindications to surgery
Restrictions on surgical treatment depend on the type of surgery. Usually the following conditions are contraindications:
- mental disease;
- age under 16;
- pregnancy;
- breastfeeding;
- addiction to alcohol, drugs;
- chronic infectious diseases;
- severe pathologies of the cardiovascular, pulmonary systems;
- malignant neoplasms;
- violation of the blood coagulation system;
- pathology of the digestive system.
Choosing a slimming operation is a difficult and responsible task. Like any surgery, it carries some risks, so bariatric surgery is used according to strict indications.
The main principle of safe weight loss is to maintain energy balance throughout 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 all the food your body needs to function properly. And then the problem of excess weight will disappear forever.