It seems that losing weight is very easy. It is enough to follow a strict diet, actively exercise, and the extra pounds will go away. 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 if there are indications for it to be performed.
Safe rules and techniques for losing weight
In order to lose weight safely and effectively, there are certain rules that you need to follow. If you follow them strictly, it is very easy to say goodbye to being overweight. All you need is:
- Lose weight slowly. Every day the human body needs energy that is needed for its normal function. When 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, nothing more. Such safe weight loss will not harm 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 a feeling of fullness quickly, improve the functioning of the gastrointestinal tract.
- Count calories. You can get rid of extra pounds without compromising personal gastronomic preferences. Calculating the calorie content of food will help you lose weight properly. Many reject this technique because of its complexity. However, by restricting your calorie intake sensibly, you can balance your diet and lose weight.
- Speed up your metabolism. Over the years, the metabolic rate in the body decreases, it no longer consumes calories as actively as before. To speed it up and thereby lose weight safely, you need to: always get enough sleep, avoid hunger, exercise, make sure that you have a breakfast full of complex carbohydrates. You must also quit smoking and give up all kind of alcohol.
- Pay attention to the drinking regime. To start 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. All methods of losing weight imply a ban on the use of carbonated and other sugary drinks.
- Reduce your sugar intake. Refusal of this product contributes to rapid weight loss because 90% 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 unhealthy.
Nutritionists recommend replacing black tea with green tea. Studies have proven that this drink is rich in antioxidants that help burn fat and speed up your metabolism.
In order to lose weight safely, you should put on a strict diet. Severe restrictions on food intake have a negative effect on the functioning of the entire body. In addition, after a tough diet, all the pounds lost will come back in record time. If you eat a healthy and balanced diet, weight loss will be effective and safe.
Physical movement
Exercise can help you lose weight without harming your health. A quick way to lose weight is by exercising and dieting at the same time. Exercise not only helps build muscle and removes excess fat, it also improves cardiovascular function:
- Lunge steps with dumbbells-an effective way to exercise the pelvic area and hips.
- Squats. These are excellent exercises for losing weight in the fight against extra inches, not only on the hips, but also on the waist, because during the movement all muscle groups are involved.
- Strengthening the back muscles. Few people know that you can lose weight with the help of special exercises for your back. Not only do they help burn fat, but they also build strong muscle frames.
- Working out the press. Abdominal exercises can help with weight loss and create a lean silhouette. You can achieve the desired relief in the lower abdomen by putting weight on this part of the body. The popular exercises "bicycle" and "plank" master this task perfectly.
- Push up. One of the basic exercises that should be included in any workout and done 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 noted that if you are obese (BMI over 30), the exercises should be monitored by a specialist. This is because if you are very overweight, the burden on the body increases significantly. Exercise can cause joint and spine pain, increase the risk of high blood pressure (hypertensive crisis), stroke, heart attack and other diseases.
The exercise set for obese patients should be selected and dosed individually. The specialist prescribes an exercise taking into account physical data, general health, the presence of concomitant diseases, human abilities and specific goals.
List of bariatric slimming operations
Effective diets, physical activity and other methods that solve the problem of obesity do not always bring the desired result. This is due to the fact that most people cannot consistently eat right and follow a regular exercise program. The extra pounds start to grow quickly. It is no longer possible to stop weight gain with just the right diet. To achieve weight loss, surgeons use different types of surgical treatment.
Gastric band
It consists in putting a silicone ring (tape) 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 area of the ring, and then into the main part of the stomach. The bandage leaves the food in the first part, so by eating a small portion, a person is quickly full. Banding is a reversible manipulation, the ring can be removed if necessary.
Gastric bypass
The core of the operation is to divide up the digestion so that the bolus of food immediately goes to the distal sections without going into the duodenum. The surgeon cuts off part of the stomach and forms a small bag 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 cannot eat the usual serving. Food takes a detour, its breakdown and absorption of nutrients take place much later than before the operation.
Sleeve gastrectomy - sleeves
One of the most popular and effective surgical methods for weight loss. During the operation, 80% of the stomach is removed by cutting off the bottom and body of the organ. What remains is a long, thin sleeve, which is why the method is also known as sleeve gastroplasty. The volume of the organ is reduced by almost ten times. The lump of food that goes through a narrow passage lingers in the stomach for a long time. The result is a feeling of fullness quickly.
After the treatment, the digestive process is not disturbed, since all the physiological valves of the organ are preserved. The operation is irreversible - it is impossible to restore the organ to its previous size. It is used in patients with diabetes mellitus who have third degree obesity. Has an extremely low risk of complications.
Stomach folds
Can be described as a modification of the classic vertical gastric resection. The essence of the operation is also the reduction in size of the organ, but not by resection, but by suturing the walls. Part of the stomach is cut off from the digestive process. The treatment result is the same as with the sleeve operation. The procedure is reversible within 12 months.
Biliopancreatic maneuvering
A complex operation that 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 to a volume of about 200 ml. In the next, in the duodenal area, the small intestine is cut off and its last segment is sewn to the "new" stomach. Another - to the area of the transition from the small intestine to the large intestine.
As a result of a complex operation, the food bar goes in one direction and the digestive juices in another. You are almost at the exit to the colon. The treatment effect is very high - patients achieve a rapid reduction in excess weight. As a result of the treatment, resection of the stomach will reduce the amount of food consumed and decrease the absorption of nutrients.
Bloating in the stomach
Unlike previous methods, it is not an operation - it is not performed 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 harmless to the body. With the help of an endoscope, it is inserted into the stomach and filled with liquid through a valve.
Since it is in the organ, it absorbs most of it, which does not allow a person to overeat. The balloon is pressed against the stomach walls and activates the satiety receptors, which quickly suppresses the feeling of hunger. The process is reversible, after six months the ball must be removed or replaced with a new one.
Effectiveness of bariatric surgery
Bariatric surgery is by far the most effective way to lose those 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 to eat and who go to the gym for a long time to find a new life.
A positive result after the operation is observed in everyone, without exception. The fear of food collapse 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 the operation, you need to strictly follow all the recommendations of the doctor. Ideally, take vitamin supplements and follow a diet, eat 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 return to normal.
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;
- Addiction to alcohol, drugs;
- chronic infectious diseases;
- severe pathologies of the cardiovascular and pulmonary systems;
- malignant neoplasms;
- violation of the blood coagulation system;
- Digestive system pathology.
Choosing slimming surgery is a difficult and responsible task. As with any surgical procedure, it involves certain risks, which is why bariatric surgery is performed according to strict indications.
The main principle of safe weight loss is to maintain the energy balance for a lifetime. There is no point in "sitting" on water or some other diet once a month. You have to change your taste habits forever and learn to eat exactly what your body needs to function properly. And then the problem of obesity will go away forever.