It seems that losing weight is very easy. It is enough to adhere 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 that there are indications for its implementation.
Safe rules and techniques for losing weight
To lose weight safely and effectively, you need to follow 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 re-energize itself, which is necessary for its normal functioning. If it stops flowing, the well-coordinated work of internal organs and systems is disturbed, which can lead to various pathologies. The norm is a loss of 1-2 kg per month, no more. Such 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 hurting your personal dining preferences too much. Calculating the calorie content of food will help you lose weight correctly. Many reject this technique because of its complexity. However, it is through reasonable restriction in 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 no longer expends calories as actively as before. To speed it up and thus lose weight safely, you must: always get enough sleep, avoid starvation, exercise, make sure you eat breakfast with foods saturated with complex carbohydrates. You should also quit smoking and give up all types of alcohol.
- Observe the drinking regimen. To start the process of losing weight without harming 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 fat, as well as reduce appetite. Any method of weight loss involves a ban on the use of carbonated drinks and other sugary drinks.
- Reduce the consumption of sugar. The refusal of this product contributes to rapid weight loss, because90% of foods contain it. But you shouldn't get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is bad for your health.
Nutritionists advise replacing black tea with green tea. Studies have proven that this drink contains many antioxidants which help burn fat and speed up metabolism.
To safely lose weight, you need to give up a rigid diet. Severe restrictions on food intake negatively affect the functioning of the whole body. In addition, after a hard diet, all the lost pounds will come back in record time. If you eat a healthy balanced diet, weight loss will be safe and effective.
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, but also improves cardiovascular function:
- The dumbbell splits-an effective way to work the pelvic area and hips.
- Squats. These are great exercises for weight loss in the fight against the extra centimeters, not only on the hips, but also on the waist, during the movement all muscle groups will be involved.
- Strengthening the back muscles. Not many people know that with the help of special exercises for the back you can lose weight. They not only help burn fat, but also build strong muscle structure.
- Work the press. Exercises for your abdominal muscles can help you lose weight and create a slim figure. You can get the relief you want in the lower abdomen by creating a load on that part of the body. The popular "bike" and "plank" exercises cope perfectly with this task.
- Push up. One of the basic exercises that it is recommended to include in every workout is to perform regularly. This type of physical activity is useful for people of all ages.
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 choosing physical activity, it should be borne in mind that in case of obesity (BMI over 30), exercises should be supervised by a specialist. This is due to the fact that with a significant excess of 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 the physical data, the general state of health, the presence of concomitant diseases, human capacities, specific objectives.
List of bariatric slimming surgeries
Effective diets, physical activity and other methods that solve the problem of excess weight do not always bring the desired result. This is because most people cannot always eat properly and follow a regular exercise regimen. The extra pounds start to put on weight quickly. It is no longer possible to stop weight gain only with good nutrition. To achieve weight loss, surgeons use several types of surgical treatments.
Gastric banding
It involves 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 dressing, the food is retained in the first part, so that a person is quickly satisfied by eating a small portion. Banding 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 pocket 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 usual portion. Food takes 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 piece of food, passing through a narrow passage, lingers for a long time in the stomach. The result is a quick feeling of fullness.
After the 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 regain the previous size of the organ. It is used in patients with diabetes mellitus who are suffering from 3rd degree obesity. Has an extremely low risk of complications.
gastric plication
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 cut off from the digestion process. The result of treatment is the same as with Sleeve surgery. The procedure is reversible within 12 months.
biliopancreatic shunt
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. At the first stage, the stomach is resected to a volume of about 200 ml. On the next, in the duodenal region, the small intestine is cut, its last segment is sewn to the "new" stomach. Another - at the transition zone from the small intestine to the large intestine.
Following a complex operation, the food bolt goes one way, and the digestive juices in another. They are found almost at the exit of the large intestine. The effect of treatment is very high - patients achieve rapid reduction in excess weight. As a result of the treatment, the amount of food eaten is reduced due to the resection of the stomach, and the absorption of nutrients is reduced.
Stomach balloon
Unlike the previous methods, this is not an operation - it is performed not laparoscopically, but endoscopically. The procedure has a short-term effect. The essence of bloating is the installation in the stomach of a silicone ball filled with a solution that is safe for the body. Using an endoscope, it is inserted into the stomach and filled with fluid through a valve.
Being in the organ, it absorbs most of it, which does not allow a person to eat a lot. The ball is pressed against the walls of the stomach 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 over 30. Weight loss is seen in 1 to 2 years. The operation helps to find a new life for people who cannot limit themselves to diet and who go to the gym for a long time.
A positive result after surgery is observed in all without exception. Fear of breaking out of food 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. After surgery, you must strictly adhere to all the recommendations of the doctor. Ideally, take vitamin supplements and follow a diet, eat only healthy foods. To stay in shape, exercise regularly.
Surgery not only helps to lose weight, but also to restore health: metabolism improves, blood pressure and blood sugar normalize.
Contraindications to surgery
The restrictions on surgical treatment depend on the type of surgery. The following conditions are generally contraindications:
- mental illness;
- under 16;
- pregnancy;
- breastfeeding;
- addiction to alcohol, drugs;
- chronic infectious diseases;
- severe pathologies of the cardiovascular and 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 surgical procedure, it involves certain risks, which is why bariatric surgery is used according to strict indications.
The main principle of safe weight loss is to maintain energy balance throughout life. There is no need to "sit" once a month on water or some other diet. You must change your taste habits forever and learn to eat exactly as much food as the body needs to function properly. And then the problem of excess weight will be gone forever.