How to start losing weight? Advice from a fitness trainer and nutritionist

There can be many reasons for overeating: stressful situations, get-togethers with friends, birthdays and other feasts, eating too quickly, frequent dry snacks in front of the computer, etc. In fact, the rhythm of life itself does not always leave it possible to monitor nutrition. This is especially difficult for women who perform several social roles at the same time. During the day you need to do work, in the evening you need to be a wife and mother. And in the evening, finally, when all the work is done, you can take time for yourself.

This is how irregular snacks, dry food, etc. arise. Even if in the evening you tried to eat a full hot meal, and not just another sandwich, the desired food can often lead to discomfort in the stomach. An unexpectedly large portion of food, especially in the evening, can be a difficult task for digestion.

Overeating may be accompanied by unpleasant symptoms:

• discomfort, heaviness in the stomach;
• bloating, seething;
• flatulence;
• nausea;
• lethargy and apathy.

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 excess weight. All you need is:

1. Lose weight slowly. Every day the human body needs to replenish the energy that is required for its normal functioning. If it stops flowing, the coordinated functioning 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. Such safe weight loss will not affect your health in any way.
2. Include healthy fats (unsaturated) in your 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.
3. Count calories. You can get rid of extra pounds without compromising your personal gastronomic preferences. Counting the calorie content of foods will help you lose weight correctly. Many people reject this technique due to its complexity. However, it is through reasonable calorie restriction that you can balance your diet and lose weight.
4. Speed ​​up metabolism. Over the years, the metabolic rate in the body decreases; it does not burn calories as actively as before. To speed it up and thereby safely lose weight, you need to: always get enough sleep, avoid fasting, exercise, and be sure to have breakfast with food rich in complex carbohydrates. It is also necessary to quit smoking and give up any type of alcohol.
5. Maintain drinking regime. 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, as well as reduce appetite. Any methods of losing weight imply a ban on drinking carbonated and other sweet drinks.
6. Reduce your sugar intake. Avoiding this product will help you lose weight quickly, 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 harmful to health.

Nutritionists advise replacing black tea with green tea. Research has proven that this drink contains many antioxidants that help burn fat and speed up metabolism.

To lose weight safely, you should give up a strict diet. Strict restrictions on food consumption negatively affect the functioning of the entire body. In addition, after a strict diet, all the lost kilograms will return in record time. If you eat properly and balanced, weight loss will be effective and safe.

Benefits of Creon®

• Supplements own digestion4
• The capsule contains small particles - minimicrospheres for complete digestion of food4

• The capsule dissolves quickly in the stomach4
• Begins to work in the intestines within 15 minutes after entering it2

It is best to take Creon® capsule during or immediately after a meal4, such as a large lunch or dinner. This is necessary because in our physiology everything is arranged in a similar way: the body produces its own enzymes during every meal. Creon® supports its own digestion, and therefore, when taking it, the body does not stop digesting food itself5.

The drug Creon® can be taken every time the consequences of overeating occur - heaviness and discomfort, bloating, rumbling, seething. Creon® is suitable for the whole family and even for children from birth4.

You can read more about the drug in this section, and you can learn more about digestion here.

Physical exercise

Exercise helps you lose weight without harming your health. A quick way to lose weight is to exercise and diet at the same time. Physical activity not only helps build muscle and remove excess fat, but also improves the functioning of the cardiovascular system:

1. Lunges with dumbbells are an effective way to work the pelvic and hip areas.
2. Squats. These are excellent exercises for losing weight in the fight against extra centimeters not only on the hips, but also on the waist, because... During movement, all muscle groups will be involved.
3. 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 burn fat, but also build a strong muscle frame.
4. Working out the press. Abdominal exercises will help you lose excess weight and create a slimmer silhouette. You can get the desired relief in the lower abdomen by creating a load on this area of ​​the body. The popular exercises “bicycle” and “plank” do an excellent job with this task.
5. Push-ups. 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 at any age.

If you combine push-ups with running or intense walking (Scandinavian), you can speed up your metabolism. As a result, there will be a faster loss of extra pounds.

When selecting physical activity, it should be taken into account that in case of obesity (BMI over 30), exercise should be supervised by a specialist. This is due to the fact that with large excess weight, the load on the body increases significantly. Playing sports can cause pain in the joints and spine, and increase the risk of hypertension (hypertensive crisis), stroke, heart attack and other diseases.

A set of exercises for obese people should be selected and dosed individually. The specialist prescribes the load taking into account physical characteristics, general health, the presence of concomitant diseases, the person’s capabilities, and specific goals.

Proper nutrition for girls losing weight: menu for 14 days

A healthy, proper menu is quite simple, but varied.

All meals should occur at a certain time:

1. Breakfast 08:00–09:00.
2. Snack 10:00–11:00.
3. Lunch 13:00–14:00.
4. Snack 16:00–17:00.
5. Dinner 18:00–19:00.

Day No. 1

1. Omelette of one egg and several whites with spinach, 2 kiwis.
2. Toaster-baked bread or fresh diet bread, 2-4 slices of cheese.
3. Steamed chicken or turkey cutlets, boiled rice, vegetables.
4. Low-fat cheesecakes or casserole, syrup.
5. Yogurt with flax seeds (0.25 l - 8 g seeds).

Proper nutrition for weight loss for girls can bring you excellent results in the form of a slim and toned figure. During the first few days of this regimen, your stomach may feel full. It is recommended to reduce the usual portions so as not to feel heavy in the stomach.

Day No. 2

1. Oatmeal and flaxseed porridge, cooked in water in a mass fraction of 10:1, banana.
2. Boiled meat (chicken fillet) or canned tuna.
3. Boiled brown rice with veal, low-fat cabbage soup with beef.
4. One grapefruit.
5. One glass of kefir with the addition of herbs and flax seeds.

Day No. 3

1. Low-fat cottage cheese casserole, espresso coffee without sugar and milk.
2. Several nuts, 5 dates, 1 apple.
3. Low-fat soup of your choice, green salad, 1 boiled egg.
4. Low-fat grain cottage cheese.
5. Steamed cutlets or meatballs, a few fresh cucumbers, lettuce.

Day No. 4

1. Bread, toasted in a toaster, a few pieces of cheese or quality sausage (one of the two).
2. Cottage cheese (Prostokvashino).
3. Soup with beef and vegetables, grated carrots with vegetable oil.
4. Fruit salad or dessert made from low-fat cottage cheese, crushing cashews.
5. 1 boiled egg, kefir with the addition of chopped dill.

Day No. 5

1. Steamed buckwheat, prunes or dates.
2. Light vegetable salad.
3. Salad made from eggs, boiled meat (veal), hard cheese, peppers and tomatoes. Use butter or low-fat sour cream as a dressing.
4. Baked fish, light vegetable salad.
5. Chicken dish with broccoli and rice.

Day No. 6

1. Fried eggs (without adding oil), a couple of pieces of cheese, spinach.
2. Boiled rice, a few nuts, raisins.
3. Turkey meatball soup, fish cooked in tomato sauce, salad.
4. Ryazhenka.
5. Grapefruit.

Day No. 7

1. Several dates, low-fat cottage cheese casserole.
2. Light salad of different fruits.
3. Boiled chicken leg without skin, rassolnik soup, buckwheat.
4. Lazy cabbage rolls (2 pcs.).
5. Minced hedgehogs with the addition of zucchini.

A healthy nutrition menu is very important for girls to lose weight. Healthy eating will help you quickly lose those unwanted pounds.

Day No. 8

1. Black bread with cheese and low-fat cottage cheese, 1 pear.
2. Low-fat cottage cheese in the amount of 80 g, 15 g of honey.
3. Beef broth, vegetable salad.
4. Grapefruit, pear.
5. Two cucumbers and boiled meat (turkey).

Day No. 9

1. Rice porridge cooked in water, 15 g butter, one orange.
2. Boiled egg, cucumber, toasted bread.
3. Baked hake (200 g), fresh vegetable salad.
4. Green apple, herbal tea, cottage cheese.
5. Stewed vegetables with baked chicken fillet.

Day No. 10

1. Boiled egg, 1 tomato, mashed potatoes.
2. Rosehip decoction, several tangerines.
3. Bread with pieces of cheese, soup with mushrooms and rice.
4. Cottage cheese casserole.
5. Seaweed and baked pollock.

Day No. 11

1. Fresh strawberries (120 g), oatmeal cooked with skim milk.
2. Homemade yogurt with honey, bitter coffee.
3. Sauerkraut with baked fish.
4. Vegetable salad with sour cream dressing.
5. A couple of fresh cucumbers, baked chicken fillet with grated cheese.

Day No. 12

1. Barley porridge cooked in water, 1 banana.
2. Kiwi, pomelo.
3. Boiled chicken breast, vegetable casserole.
4. Tomato juice (one glass), boiled shrimp (160 g).
5. Kefir (250 ml).

Day No. 13

1. Bitter coffee, egg omelet.
2. Orange, banana.
3. Baked champignons, chicken fillet, potatoes.
4. Apple, curdled milk.
5. Baked apples with cinnamon (2 pcs.), cottage cheese.

Day No. 14

1. Oatmeal cooked in water, a little honey, 1 banana.
2. Tea with herbs and lemon, crushing walnuts, 1 apple.
3. Vegetables stewed with dark rice, soup.
4. Banana casserole.
5. Boiled shrimp, a couple of fresh cucumbers, one tomato.

In order for proper nutrition for weight loss for girls to give the desired result, you must strictly follow the menu and all recommendations, as well as regularly perform physical exercises.

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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 are unable to eat healthy and maintain a regular exercise routine. The extra pounds begin to add up rapidly. It is no longer possible to stop weight gain with proper nutrition alone. To achieve weight loss, surgeons use several types of surgical treatment.

Gastric banding

It involves installing 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 bandage, food is retained in the first part, so a person quickly gets full after 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 separate the digestion in such a way that the food bolus immediately passes into the distal sections without entering the duodenum. The surgeon cuts off part of the stomach, forming a small pouch with a volume 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 the shrinkage of the stomach, a person will not be able to eat the usual portion. Food passes through a bypass route, its breakdown and absorption of nutrients occurs much later than before the operation.

Sleeve gastrectomy – Sleeve

One of the popular and effective surgical methods of weight loss. During the operation, 80% of the stomach is removed by cutting off the fundus and body of the organ. A long, thin sleeve remains, which is why the method is also called sleeve gastroplasty. The volume of the organ decreases almost 10 times. The bolus of food, passing through a narrow passage, lingers in the stomach for a long time. The result is a quick feeling of satiety.

After treatment, the digestion process is not disrupted, because all the physiological valves of the organ are preserved. The operation is irreversible - it is impossible to return the organ to its previous size. Used in patients with diabetes mellitus who are 3rd degree obese. Has an extremely low risk of complications.

Gastroplication

It can be called a modification of the classic vertical gastrectomy. 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 with Sleeve surgery. The procedure is reversible within 12 months.

Biliopancreatic bypass

A complex operation that is accompanied by a large anatomical reconstruction of the digestive tract. Its goal 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. Next, the small intestine is cut off in the area of ​​the duodenum, and its final segment is sutured to the “new” stomach. The other is to the area where the small intestine transitions to the large intestine.

As a result of a complex operation, the food bolus goes one way, and the digestive juices go another. They are found almost at the exit into the large intestine. The effect of treatment is very high - patients achieve rapid weight loss. As a result of treatment, the amount of food eaten is reduced due to gastric resection, and the absorption of nutritional components decreases.

Gastric ballooning

Unlike previous methods, it is not an operation - it is performed not laparoscopically, but endoscopically. The procedure gives a short-term effect. The essence of ballooning is to install a silicone ball filled with a solution that is safe for the body into the stomach. Using an endoscope, it is inserted into the stomach and filled with liquid 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 walls of the stomach 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.

Basic recommendations

If you overeat, you can use the following recommendations:

• Mineral water. To relieve the feeling of heaviness in your stomach, slowly drink small sips of still or lightly carbonated mineral water at room temperature.
• Warm teas. Unsweetened black, green or mint tea can stimulate intestinal motility and the production of digestive enzymes.
• Taking medications to improve digestion. Such preparations are also called pancreatin enzyme preparations because they contain the same enzymes that are produced naturally in humans. Thus, in their composition they are related to our body.

The active ingredient in most enzyme preparations is pancreatin. But does this mean that there are no differences between them?

Few people know that for enzyme preparations the release form is of key importance, namely the particle size of the preparation. The smaller the particles, the higher the effectiveness of the drug2,3.

Creon® is produced in capsules, which contain small particles - minimicrospheres4. When it enters the stomach, the capsule quickly dissolves4, and the minimicrospheres are mixed with food, covering its maximum amount.

This action distinguishes Creon® from other drugs to improve digestion, for example, in the form of tablets. The tablet is a single piece. The idea that it can be divided or kneaded is wrong, since this breaks the protective shell of the drug, and the active substance will “die” in the stomach. Since the tablet remains intact, it cannot be mixed evenly with food. This means that the drug can only partially process what you eat, so the symptoms may not go away completely. That is why the presence of small particles is one of the key properties for pancreatin enzyme preparations.

The effectiveness of bariatric surgery

Bariatric surgery today is the most effective way to lose extra pounds with a body mass index over 30. Weight loss is observed within 1-2 years. The operation helps people who cannot limit themselves in food and exercise for a long time in the gym to find a new life.

A positive result after surgery is observed in everyone without exception. The fear of eating disorders disappears, people become more confident in their abilities and get rid of their 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 doctor's recommendations. Ideally, take vitamin supplements and follow a diet, eating only healthy foods. To stay fit, exercise regularly.

Surgical intervention helps not only to lose weight, but also to restore health: metabolism improves, blood pressure and blood sugar levels are normalized.

Contraindications for surgery

Restrictions on surgical treatment depend on the type of operation. Typically the following conditions are contraindications:

• mental illness;
• age under 16 years;
• pregnancy;
• breast-feeding;
• addiction to alcohol, drugs;
• chronic infectious diseases;
• severe pathologies of the cardiovascular and pulmonary systems;
• malignant neoplasms;
• blood coagulation disorder;
• pathologies of the digestive organs.

Choosing surgery for weight loss is a complex and responsible task. Like any surgical intervention, it carries certain risks, so bariatric surgery is used according to strict indications.

The main principle of safe weight loss is maintaining energy balance throughout your life. It is useless to “sit” once a month on water or another diet. You need to change your taste habits forever and learn to eat exactly as much food as your body needs to function properly. And then the problem of excess weight will disappear forever.