It seems like losing weight is very simple. Just follow a strict diet, play active sports and those extra pounds will disappear. But this approach to losing weight is not always effective and safe. You can lose weight without harming your health, following the basic rules or resorting to bariatric surgery, as long as there are indications for its performance.
Safe rules and techniques to lose weight
To lose weight safely and effectively, you must follow certain rules. By sticking to the letter, it's very easy to say goodbye to being overweight. All you need is:
- Lose weight slowly. Every day, the human body needs replenishment of energy, which is necessary for its normal functioning. If it stops flowing, the well-coordinated work of the 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. This safe weight loss will not affect your health in any way.
- Include healthy (unsaturated) fats in your diet: fish oil, olive oil, nuts, avocado, 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 those extra pounds without too much harm to personal food preferences. Calculating the caloric content of foods will help you lose weight correctly. Many reject this technique due to its complexity. However, it is through reasonable restriction of your calorie intake that you can balance your diet and lose weight.
- Speed up your metabolism. Over the years, the body's metabolic metabolism rate slows down, it doesn't expend calories as actively as it used to. To speed up and thus lose weight safely, you need to: get enough sleep, avoid hunger, play sports, eat breakfast with foods saturated with complex carbohydrates. You also need to stop smoking and any alcohol.
- Observe the drinking regimen. To start the weight loss process without harming your health, it is necessary to drink at least 1. 5 liters of water a day. It has the ability to speed up metabolism and break down fats, in addition to reducing appetite. Any method to lose weight implies the prohibition of the use of carbonated drinks and other sugary drinks.
- Reduce your sugar intake. Refusing this product contributes to rapid weight loss because 90% of the food includes. But you shouldn't get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is not healthy.
Nutritionists advise replacing black tea with green tea. Studies have proven that this drink contains many antioxidants that help burn fat and speed up metabolism.
To lose weight safely, you must give up a strict diet. Severe restrictions on food intake negatively affect the functioning of the entire body. Plus, after a strict diet, all those lost pounds will return in record time. If you follow a healthy, balanced diet, weight loss will be effective and safe.
Physical 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:
- dumbbell thrust-an effective way to work the pelvic region and hips.
- Squats. They are excellent exercises to lose weight when fighting extra centimeters, not only on the hips, but also on the waist, because during the movement, all muscle groups will be involved.
- Strengthening of the back muscles. Few people know that, with the help of special back exercises, it is possible to lose weight. They help not only to burn fat but also to build strong muscle structure.
- Working in the press. Abdominal muscle exercises can help you lose weight and create a leaner figure. You can get the relief you want in your lower abdomen by creating a load on that part of your body. The popular "bike" and "board" exercises respond perfectly to this task.
- Flexion. 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.
During the selection of physical activity, it should be kept in mind that, in obesity (BMI above 30), the exercises must be monitored by a specialist. This is due to the fact that with a great deal of 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 illnesses.
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 status, presence of concomitant diseases, human capacities, specific goals.
Listing Bariatric Slimming Surgeries
Effective diets, physical activity and other methods that solve the problem of being overweight do not always bring the desired result. This is because most people are unable to eat properly and consistently follow a regular exercise regimen. The extra pounds start to grow quickly. It is no longer possible to stop weight gain with just proper nutrition. To achieve weight loss, surgeons use various types of surgical treatment.
gastric bandage
It consists of placing a ring (band) of silicone on the upper part of the stomach. The organ is divided into 2 parts. Food enters the first small section of the organ first, passes through a narrow passage in the ring area, and then into the main part of the stomach. Due to the dressing, the food is retained in the first part, so the person is quickly satiated 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 break down the digestion so that the bolus passes immediately to the distal sections without entering the duodenum. The surgeon cuts part of the stomach, forming a small pouch 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 a decrease in the stomach, a person will not be able to eat the normal portion. Food deviates, its decomposition and absorption of nutrients occurs much later than before the operation.
Sleeve - sleeve gastrectomy
One of the most popular and effective surgical methods for weight loss. During the operation, 80% of the stomach is removed by cutting the lower part and body of the organ. A long, thin sleeve remains, which is why the method is otherwise called vertical gastroplasty. Organ volume is reduced by almost 10 times. The lump of food, passing through a narrow passage, remains for a long time in the stomach. The result is a quick feeling of fullness.
After the treatment, the digestion process is not disturbed, as all the physiological valves of the organ are preserved. The operation is irreversible - it is impossible to return to the previous organ size. It is used in patients with diabetes mellitus who suffer from third-degree obesity. It has an extremely low risk of complications.
gastric plication
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 resection, but by suturing the walls. Part of the stomach is excluded from the digestion process. The treatment result is the same as for sleeve surgery. The procedure is reversible in 12 months.
biliopancreatic shunt
A complex operation, which is accompanied by a major anatomical reconstruction of the digestive tract. Its purpose is to reduce nutrient absorption in the small intestine. In the first stage, the stomach is resected to a volume of about 200 ml. In the next, in the duodenal region, the small intestine is cut, its final segment sewn to the "new" stomach. Another - for the transition area from the small to the large intestine.
As a result of a complex operation, the food screw goes one way and the digestive juices the other. They are found almost at the exit to the large intestine. The treatment effect is very high - patients achieve a rapid reduction in excess weight. As a result of the treatment, the amount of food ingested is reduced due to stomach resection and nutrient absorption is reduced.
Stomach inflating
Unlike previous methods, it is not an operation - it is not performed laparoscopically, but endoscopically. The procedure has a short-term effect. The essence of ballooning is the installation in the stomach of a silicone ball filled with a safe solution for the body. With the help of an endoscope, it is inserted into the stomach and filled with fluid 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 stomach walls 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.
Effectiveness of bariatric surgeries
Bariatric surgery is by far the most effective way to lose those extra pounds with a body mass index over 30. Weight loss is seen in 1-2 years. The operation helps to find a new life for people who are not limited to food and go to the gym for a long time.
A positive result after surgery is seen in all, without exception. The fear of food breakage 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, you must strictly follow all your doctor's recommendations. The ideal is to take vitamin supplements and follow a diet, eating only healthy foods. To stay in shape, exercise regularly.
Surgical intervention helps not only to lose weight, but also to restore health: metabolism improves, blood pressure and blood sugar levels normalize.
Contraindications for surgery
Restrictions on surgical treatment depend on the type of surgery. Typically, the following conditions are contraindications:
- mental disease;
- age under 16;
- pregnancy;
- breast-feeding;
- addiction to alcohol, drugs;
- chronic infectious diseases;
- serious pathologies of the pulmonary cardiovascular systems;
- Malignant neoplasms;
- violation of the blood clotting system;
- pathology of the digestive system.
Choosing a weight loss operation is a difficult and responsible task. Like any surgical intervention, it presents certain risks, therefore, bariatric surgery is used according to strict indications.
The main principle of safe weight loss is to maintain energy balance throughout your life. It is useless to "sit" once a month on water or another diet. You need to forever change your taste habits and learn to eat exactly the same amount of food your body needs to function properly. And then the problem of being overweight will disappear forever.