It seems that losing weight is very simple. It is enough to follow a strict diet, play active sports and lose extra pounds. However, 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, provided that there are instructions for its implementation.
Safe rules and methods to lose weight
You need to follow certain rules to lose weight safely and effectively. By following them strictly, it is very easy to say goodbye to excess weight. All you need:
- Lose weight slowly. Every day, the human body needs to replenish the energy needed for 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 to lose 1-2 kg per month, not more. Such safe weight loss will not affect your health in any way.
- Include healthy fats (unsaturated) in your diet: fish oil, olive oil, nuts, avocados, etc. They are involved in the secretion of hormones and promote rapid satiety, improve the functioning of the gastrointestinal tract.
- Count the calories. You can get rid of extra pounds without doing too much damage to your personal gastronomic preferences. Calculating the caloric content of foods will help you lose weight properly. Many reject this technique because of its complexity. However, with acceptable calorie restriction, you can balance your diet and lose weight.
- Accelerate metabolism. Over the years, the body's metabolism slows down, it does not burn calories as actively as before. To speed up and thus lose weight safely, you need to: always get enough sleep, prevent hunger, play sports, make sure you eat breakfast with foods saturated with complex carbohydrates. You should also quit smoking and give up any type of alcohol.
- Follow a drinking regimen. To start the process of losing weight without harming your 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 weight loss involves the prohibition of carbonated and other sugary drinks.
- Reduce sugar intake. Abstinence from this product helps to lose weight fast, because it contains 90% of food. But you should not get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is harmful.
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 need to give up a strict diet. Strict restrictions on food intake have a negative impact on the functioning of the whole organism. In addition, all the weight lost after a strict diet will return in record time. If you eat a healthy and balanced diet, weight loss will be effective and safe.
Physical training
Exercise can help you lose weight without compromising your health. The quickest way to lose weight is to exercise and diet at the same time. Exercise not only helps build muscle and remove excess fat, but also improves cardiovascular function:
- Dumbbell lunges-an effective way to work the pelvic region and hips.
- Squat. These are great exercises to lose weight not only in the hips, but also in the fight against extra inches in the waist, because all muscle groups will be involved during the movement.
- Strengthen the back muscles. Few people know that you can lose weight with the help of special exercises for the back. They not only help burn fat, but also help build a strong muscle frame.
- Work on the press. Exercises for your abdominal muscles can help you lose weight and create a slimmer silhouette. By creating a load on this part of the body, you can get the desired relief in the lower abdomen. The popular "bike" and "plank" exercises perfectly cope with this task.
- Push. It is one of the basic exercises that is recommended to be included in each exercise and performed regularly. This type of physical activity is beneficial for people of all ages.
Combining push-ups with jogging or brisk walking (Scandinavia) can speed up your metabolism. As a result, you will lose extra pounds faster.
When choosing physical activity, it should be taken into account that exercise with obesity (BMI above 30) should be monitored by a specialist. This is due to a significant increase in the load on the body with a large excess weight. Exercise can cause pain in the joints and 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 determines the load taking into account the physical data, general health, the presence of concomitant diseases, human capabilities, specific goals.
List of bariatric weight loss operations
Effective diets, physical activity and other methods to solve the problem of excess weight do not always give the desired result. This is due to the fact that most people do not eat consistently and do not follow a regular exercise regimen. The extra pounds are starting to grow rapidly. It is impossible to stop weight gain only with proper nutrition. Surgeons use several types of surgical treatments to achieve weight loss.
Gastric banding
It consists of placing a silicone ring (band) on the upper part of the stomach. The body is divided into 2 parts. The food first enters the first small part of the body, passes through a narrow passage in the area of the ring, and then passes into the main part of the stomach. Thanks to the bandage, food is stored in the first part, so a person is quickly satisfied with a small portion of food. Banding is a reversible manipulation, the ring can be removed if necessary.
Gastric bypass
The essence of the operation is to divide the digestion so that the food bolus immediately passes into the distal parts without entering the duodenum. The surgeon cuts a part of the stomach into a small bag of up to 50 ml. The remaining organ is built - it is not removed from the abdomen. Creates an anastomosis between the "new" stomach and part of the small intestine. Due to the reduction in the stomach, a person will not be able to eat the usual portion. Food takes a path, its breakdown and absorption of nutrients occurs too late before surgery.
Sleeve gastrectomy - Sleeve
It is one of the most popular and effective surgical methods to lose weight. During the operation, 80% of the stomach is removed by cutting the bottom and trunk of the body. A long, thin arm remains, so the method is otherwise called arm gastroplasty. Body volume is reduced by about 10 times. A lump of food that passes through a narrow passage stays in the stomach for a long time. The result is a quick feeling of fullness.
After treatment, the digestive process is not disturbed, because all the physiological valves of the body are protected. The operation is irreversible - it is impossible to restore the previous size of the body. It is used in diabetics suffering from grade 3 obesity. There is a very low risk of complications.
Gastric or peptic ulcer:
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 body, but not by resecting it, but by building walls. Part of the stomach is closed from the digestive process. The result of treatment is the same as Sleeve surgery. The procedure is reversible within 12 months.
Biliopancreatic maneuver
A complex operation accompanied by a major anatomical reconstruction of the digestive system. Its purpose is to reduce the absorption of nutrients in the small intestine. In the first stage, the stomach is resected in a volume of about 200 ml. In the next one, the small intestine is cut in the duodenum, the last segment of which is built into the "new" stomach. The other is the area of transition from the small intestine to the large intestine.
As a result of a complex operation, the food bolt moves to one side and the digestive juices to the other. They are almost always found at the entrance to the large intestine. The effect of treatment is very high - patients achieve a rapid weight loss. As a result of treatment, the amount of food eaten is reduced due to gastric resection, and the absorption of nutrients is reduced.
Stomach balloon
Unlike previous methods, the operation is not laparoscopic, but endoscopic. The procedure has a short-term effect. The essence of ballooning is the insertion of a silicone ball filled with a solution that is safe for the body in the stomach. It is inserted into the stomach with the help of an endoscope and filled with fluid through a valve.
Because it is in the body, it occupies a large part of it, which prevents a person from eating too much. The balloon is pressed against the walls of the stomach and activates the satiety receptors, quickly suppressing the feeling of hunger. The procedure is reversed, and 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 get rid of extra pounds with a body mass index greater than 30. Weight loss is observed within 1-2 years. Surgery helps people who can't control their diet and go to the gym for a long time to find a new life.
After the operation, a positive result is observed in all, without exception. Fear of food breakdown disappears, people become more confident in their abilities, get rid of complexes. The effectiveness of weight loss depends not only on the operation, but also on the patient. You should strictly follow all the doctor's recommendations after the operation. Ideally, take vitamin supplements and follow a diet, eat only healthy foods. Exercise regularly to stay in shape.
Surgery not only helps 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. The following conditions are usually contraindicated:
- mental illness;
- Under the age of 16;
- pregnancy;
- breastfeeding;
- alcohol, drug addiction;
- chronic infectious diseases;
- severe pathologies of the cardiovascular and pulmonary systems;
- malignant neoplasms;
- disruption of the blood coagulation system;
- pathology of the digestive system.
Choosing weight loss surgery is a difficult and responsible job. Like any surgery, it carries certain risks, so bariatric surgery is used according to strict guidelines.
The main principle of safe weight loss is to maintain energy balance throughout life. It is useless to "sit" in water or on another diet once a month. You need to change your taste habits forever and learn to eat as much as your body needs to function properly. And then the problem of excess weight will disappear forever.