It seems that losing weight is very simple. Just stick to 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, provided 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 following them closely, it is very easy to say goodbye to the overweight. All you need is:
- Lose weight slowly. Every day, the human body needs energy replenishment, which is necessary for its normal functioning. If it stops flowing, the well-coordinated work of internal organs and systems breaks down, which can lead to various pathologies. The rate is a loss of 1-2 kg per month, no more. Such a safe weight loss will not affect your health in any way.
- Include in your diet healthy (unsaturated) fats: 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 excess pounds without prejudice to personal gastronomic preferences. Calculating the caloric content of foods will help you lose weight correctly. Many reject this technique because of 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 rate of metabolic metabolism in the body decreases, he does not expend calories actively as before. To accelerate and thus lose weight safely, you need: 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 kind of alcohol.
- Observe the drinking regime. To start the process of losing weight without harming your health, you should 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 and other sugary drinks.
- Reduce sugar intake. Rejection of this product contributes to rapid weight loss because 90% of the food includes it. But you do not have to get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is unhealthy.
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 need to abandon a rigid diet. Severe restrictions on food intake negatively affect the functioning of the whole body. In addition, after a strict 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.
Physical exercises
Exercise can help you lose weight without harming your health. A quick way to lose weight is exercise and diet at the same time. Exercise not only helps build muscle and get rid of excess fat, but also improves cardiovascular function:
- Trap trap-an effective way to process the pelvic area and hips.
- Squats. These are great exercises to lose weight in the fight against extra inches, not only in the waist but also in the waist, because during the movement all muscle groups will be involved.
- Strengthening the back muscles. Few people know that with the help of special exercises for the back, you can lose weight. They help not only in burning fat but also in building a strong muscular frame.
- The work of 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. The popular "bike" and "board" exercises cope perfectly with this task.
- Push-up. One of the basic exercises that is recommended to be included in every workout and performed regularly. This type of physical activity is beneficial for people of all ages.
Combining jogging or brisk walking (Scandinavian) can speed up your metabolism. As a result, there will be a faster loss of excess pounds.
When selecting physical activity, it should be borne 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.
The set of exercises for obese patients should be selected and dosed individually. The specialist describes a load taking into account physical data, general health, the presence of concomitant diseases, human abilities, specific goals.
List of bariatric surgeries for weight loss
Effective diets, physical activity and other methods that solve the problem of excess weight do not always bring the desired result. This is due to the fact that most people can not constantly eat properly and follow a regular exercise regime. Excess pounds start to grow rapidly. It is no longer possible to stop weight gain with just the right food. To achieve weight loss, surgeons use several types of surgical treatment.
Gastric connection
It consists of placing a silicone ring (strip) on the upper part of the stomach. The organ is divided into 2 parts. Food first enters the first small part 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 kept in the first portion, so the person gets satiated quickly by eating a small portion. Bandaging is a reversible manipulation, if necessary, the ring can be removed.
Gastric bypass
The essence of the operation is the separation of the digestion so that the food bolus passes immediately into the distal sections, without entering the duodenum. The surgeon cuts a portion of the stomach, forming a small sac up to 50 ml. The remaining organ is sutured - not removed from the abdominal cavity. Creates an anastomosis between the "new" stomach and part of the small intestine. Due to a drop in the stomach, a person will not be able to eat the usual portion. Food takes a detour, its dissolution and absorption of nutrients occurs much later than before surgery.
Sleeve gastrectomy - Sleeve
One of the most popular and effective surgical methods for weight loss. During surgery, 80% of the stomach is removed by cutting the bottom and body of the organ. A long, slender sleeve remains, hence the method is otherwise called sleeve gastroplasty. Organ volume is reduced almost 10 times. The accumulation of food, passing through a narrow path, remains for a long time in the stomach. The result is a rapid feeling of satiety.
After the treatment, the digestive process is not disrupted, because all the physiological valves of the organ are preserved. The operation is irreversible - it is impossible to return to the previous size of the organ. Used in patients with diabetes mellitus suffering from third degree obesity. There is an extremely low risk of complications.
Stomach ligation
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 sewing the walls. Part of the stomach is closed by the digestive process. The result of the treatment is the same as with Sleeve surgery. The procedure is reversible within 12 months.
Biliopancreatic shunting
A complex operation, which is accompanied by a major 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 in a volume of about 200 ml. In the other, in the duodenal region, the small intestine is cut, its final segment is sutured to the "new" stomach. Another - in the area of в kal. В. . Passage of small intestine to large.
As a result of a complex operation, the food bolt goes in one direction and the digestive fluids in another. They are found almost at the exit of the colon. 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 stomach resection and the absorption of nutrients is reduced.
Stomach ballooning
Unlike previous methods, it is not an operation - it is performed not 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 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 body, he gets most of it, which does not allow a person to eat too much. The balloon is pressed against the walls of the stomach and activates the receptors for satiety, quickly suppressing the feeling of hunger. The procedure is reversible; after six months, the ball should 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 above 30. Weight loss is observed within 1-2 years. Surgery helps to find a new life for people who can not 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 spoilage disappears, people become more confident in their abilities, get rid of complexes. The effectiveness of weight loss depends not only on the surgery but also on the patient. After surgery, you should strictly adhere to all the doctor's recommendations. Ideally, take vitamin supplements and follow a diet, eat 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 to surgery
Limitations on surgical treatment depend on the type of surgery. Usually the following conditions are contraindications:
- mental illness;
- age under 16 years;
- pregnancy;
- breastfeeding;
- alcohol dependence, 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 weight loss surgery is a difficult and responsible task. Like any surgical intervention, it carries certain risks, therefore 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 in water or any other diet. You need to permanently change your taste habits and learn to eat exactly as much food as your body needs to work properly. And then the problem of excess weight will disappear forever.