It would seem that losing weight is very simple. Simply follow a strict diet, actively play sports, and the extra pounds will disappear. But this approach to weight loss is not always effective and safe. You can lose weight without harming your health by following the basic rules or resorting to bariatric surgery, as long as there are indications for its implementation.
Rules and safe techniques for losing weight.
To lose weight safely and effectively, you must adhere to certain 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 necessary energy for its normal functioning. If it stops flowing, 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, no more. This safe weight loss will not affect your health in any way.
- Include healthy (unsaturated) fats in the 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 shed extra pounds without much detriment to personal dining preferences. Calculating the calorie content of food will help you lose weight properly. Many reject this technique because of its complexity. However, it is through reasonable restriction of calorie intake that you can balance your diet and lose weight.
- Speed up your metabolism. Over the years, the rate of metabolic metabolism in the body decreases, it does not expend calories as actively as before. To speed it up, and thus safely lose weight, you need to: always get enough sleep, prevent hunger, play sports, make sure to eat breakfast with foods saturated with complex carbohydrates. You should also stop smoking and give up any type of alcohol.
- Observe the drinking regimen. To start the process of losing weight without harm to health, you need to drink at least 1. 5 liters of water per day. It has the ability to speed up metabolism and break down fats, in addition to reducing appetite. Any method of losing weight implies the prohibition of the use of carbonated drinks and other sugary drinks.
- Reduce your sugar intake. Rejection 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 not healthy.
Nutritionists advise 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 must abandon a rigid diet. Severe restrictions on food intake adversely affect the functioning of the whole body. In addition, after a hard diet, all the lost kilos will return in record time. If you follow a healthy and 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 shed excess fat, it also improves cardiovascular function:
- Dumbbell lunges-an effective way to exercise your pelvic area and hips.
- Squats down. These are excellent exercises to lose weight in the fight against extra centimeters, not only in the hips, but also in 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 exercises for the back, you can lose weight. They help not only to burn fat, but also to develop a strong muscle structure.
- Working the press. Exercises for the abdominal muscles 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. Popular exercises "bicycle" and "table" perfectly cope with this task.
- Push up. One of the basic exercises that is recommended to include in each workout and perform 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 the extra pounds.
During the selection of physical activity, it should be borne in mind that with obesity (BMI above 30), exercises should be controlled 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 should be selected and dosed individually. The specialist prescribes a load taking into account physical data, general health, presence of concomitant diseases, human capabilities, specific goals.
List of bariatric weight loss surgeries
Effective diets, physical activity and other methods that solve the problem of excess weight do not always provide the desired result. This is due to the fact that most people cannot consistently eat well and follow a regular exercise regimen. The extra kilos begin to grow rapidly. It is no longer possible to stop weight gain with proper nutrition alone. To achieve weight loss, surgeons use various types of surgical treatment.
Gastric band
It consists of placing a silicone ring (band) in 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 area of the ring, and then into the main part of the stomach. Due to the bandage, food is retained in the first part, so a person is quickly satisfied by eating a small portion. The band 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 passes immediately to the distal sections, without reaching the duodenum. The surgeon cuts part of the stomach, forming a small bag of up to 50 ml. The remaining organ is sutured, not removed from the abdominal cavity. It 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 usual portion. Food is diverted, its decomposition 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 lower part and body of the organ. A long, thin sleeve remains, so the method is called sleeve gastroplasty in another way. The volume of the organ is reduced 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 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 suffering 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 resecting it, but by suturing the walls. Part of the stomach is disconnected from the digestion process. The result of the treatment is the same as with sleeve surgery. The procedure is reversible in 12 months.
Biliopancreatic diversion
A complex operation, which is accompanied by a great 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 resected to a volume of approximately 200 ml. In the next, in the duodenal region, the small intestine is cut, its final segment is sewn to the "new" stomach. Other: to the transition area from the small to the large intestine.
As a result of a complex operation, the food beam goes in one direction and the digestive juices in another. They are found almost at the exit of the large intestine. The effect of the treatment is very high: patients achieve a rapid reduction of excess weight. As a result of the treatment, the amount of food eaten is reduced due to resection of the stomach and the absorption of nutrients is reduced.
Bloating of the stomach
Unlike the previous methods, it is not an operation, it is not performed by laparoscopy, but by endoscopy. The procedure has a short-term effect. The essence of the balloons 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 fluid 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 surgeries
Bariatric surgery is by far the most effective way to lose those extra pounds with a body mass index greater than 30. Weight loss is seen in 1-2 years. The operation helps to find a new life for people who cannot limit themselves in food and go to the gym for a long time.
A positive result after surgery is observed in all without exception. The fear of food spoilage 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 adhere to all the recommendations of the doctor. Ideally, 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: it improves metabolism, blood pressure, and blood sugar levels are normalized.
Contraindications for surgery.
Restrictions on surgical treatment depend on the type of surgery. Usually the following conditions are contraindications:
- Mental illness;
- age less than 16 years;
- the pregnancy;
- breast-feeding;
- dependence on alcohol, drugs;
- chronic infectious diseases;
- serious pathologies of the cardiovascular, pulmonary systems;
- malignant neoplasms;
- violation of the blood coagulation system;
- digestive system pathology.
Choosing a weight loss operation is a difficult and responsible task. Like any surgical procedure, it carries certain risks, which is why bariatric surgery is used according to strict indications.
The fundamental principle of safe weight loss is to maintain energy balance throughout life. It is useless to "sit" once a month with water or another diet. You must change your taste habits forever and learn to eat exactly the amount of food your body needs to function properly. And then the problem of excess weight will disappear forever.