Summer is coming - and you want to lose a little weight, but safely and correctly, without harm to the body - so today we will find out how to lose weight correctly, without disrupting the functions of the body. In essence, this is slow weight loss for the lazy , without grueling physical activity.
Let's look at restrictive diets and what they can lead to, which can serve as an alternative to exhausting diets and will be beneficial for the body.
You will learn what diseases can arise as a result of improper dieting, how you can support and strengthen the liver with a one-day diet, and why you need to go to the gym.
Most of us have created an image in our heads that in order to lose weight, we need to eat as little as possible and work out as much as possible in the gym. And just thinking about something like this spoils your mood, but you want to lose weight! What should I do?
There are two ways to lose weight:
- quickly, but with food restrictions and regular physical activity
- slowly, but without physical activity, only on a balanced diet
Let's consider the second option - slow weight loss for the lazy without physical activity .
For many people, especially after 40, one fact is important - not to harm your health while losing weight , so let's start with the physiological processes in the body and then it will become clear how to properly reduce weight.
The article was written based on the recommendations of three professional doctors - Lyudmila Ermolenko, Boris Stanko and Nina Shalita. It was their knowledge and unconventional approach to this issue that was reflected in the article. I myself went through a period of weight loss during hormonal changes in the body (menopause) and studied this issue in detail and implemented many recommendations.
Causes of excess weight
All reasons are conditionally divided into 2 groups: physiological, psychological and “secret”. Among physiological ones, metabolic disorders come first. The body slowly “decomposes” the nutrients entering the gastrointestinal tract with food into smaller components. Therefore, not all of them are converted into energy, but are deposited in the depot in the form of fat. Until the cause of the metabolic disorder is eliminated, there will be no talk of normalizing weight.
The second place among the physiological causes of obesity is occupied by the genetic factor. If you have overweight people in your family, you will probably be inclined to be overweight. But this is not a hundred percent guarantee. Therefore, you should not despair and rush to eat cake, attributing everything to the action of genes.
The third reason from the physiological group is disease. If your diet and exercise do not produce results, you should consult a doctor to conduct certain tests. Excess weight can be caused by, but is not necessarily caused by, diabetes and hypothyroidism. Obesity itself can provoke a number of pathologies, including diseases of the cardiovascular system, muscles and bones.
Hormonal imbalance in the body also often causes excess weight. The reason for this is female hormones. After all, they regulate the functions of cells and glands. Many people are accustomed to attributing their excess weight to hormonal imbalances. But it is worth checking your hormones if you suspect such a reason, and not putting forward unfounded theories for the sake of your own justification.
Another physiological reason for gaining excess weight is pregnancy. When a woman begins to bear a child, her hormones change as the body now focuses on accumulating and building a new organism. It often happens that this type of metabolism remains even after a woman has already given birth. But there is every chance to get rid of obesity after childbirth by changing your lifestyle.
What are the dangers of rapid weight loss?
Rapid weight loss occurs in various ways. Many dietary restrictions are difficult to withstand psychologically. It is quite difficult for people whose diet previously contained quite a lot of bad cholesterol, carbohydrates and fats to switch to a new diet. Rapid weight loss can lead to nervousness and irritability. In addition, the risk of experiencing the following adverse symptoms increases:
- digestive disorders;
- depression;
- formation of stones in the gallbladder area;
- decrease in muscle mass;
- vitamin deficiency due to strict dietary restrictions;
- decreased sexual desire;
- headache;
- the occurrence of dizziness when performing physical exercises;
- slowing down metabolism.
Excessive weight loss can cause irregular menstrual cycles. In some cases, it leads to severe hair loss.
Psychological causes of excess weight
The most common psychological reason for gaining extra pounds is an attempt to “eat” problems and stress. Women begin to eat to gain pleasure, thereby compensating for anger and frustration. Nutritionists categorically prohibit eating when we are depressed or stressed, otherwise it will become a habit, which is not at all conducive to slimness and health in general.
The second reason for excess weight, which is in our heads, is marriage. Some psychologists say that the phenomenon of weight gain after marriage is due to the fact that a woman has achieved her goal (found a partner), and she no longer needs to maintain an attractive appearance.
The third psychological reason for excess weight is a negative attitude towards oneself, dissatisfaction with one’s life. Often those people who overeat are those who believe that they do not play an important role in this life, that they cannot control the events of their life, that others do not value them, etc. Statistics say that 80 out of 100 people who went on diets to lose weight, regain their previous weight within 2 years, or begin to weigh even more. Therefore, we must take into account that the causes of obesity can be not only in hormones, but also in our heads. Therefore, along with your diet, it is worth changing your thinking.
As long as the psychological causes remain unresolved, other methods (such as diets, exercise and detoxification) will have a short-term effect or will not bring results at all.
Example. The woman has low self-esteem, she believes that others do not care about her. She will try to increase her importance, which will be reflected in the subconscious. And the amount eaten will be increased, because a fat person looks “more significant” than a thin person. This is how the psychic sphere “solved the problem.”
According to statistics, excess weight is observed in some people who have such traits as shyness, timidity and lack of a clear position in life. Excess weight also acts as a kind of protective shell that is designed to protect our personality. The fear of expressing one’s feminine essence (which may stem from one’s upbringing) can also, in some cases, become the reason for gaining extra pounds.
What causes weight gain
The existing image of a successful person emphasizes his good physical shape. Therefore, everyone who strives to climb the career ladder carefully monitors their weight.
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Slimness and a healthy lifestyle are important factors in both personal and social well-being.
People get extra pounds for a variety of reasons, which are not always caused by poor nutrition. They are often to blame for hormonal imbalances and metabolic disorders in the body. Systematic stress eating leads to an eating disorder called compulsive overeating. All this contributes to the appearance and accumulation in the future of significant fat deposits, which negatively affect the well-being, psychological and physical condition of people.
There are also several other reasons:
- inactivity, causing stagnation of processes in the body;
- eating disorder;
- increased food intake during pregnancy;
- disturbances in the digestive tract;
- taking birth control pills, steroids, or antidepressants.
Excess weight is caused by medical pathologies in only 10% of cases. The rest are characterized by eating disorders, emotional and cognitive causes.
What psychological problems does the localization of excess weight indicate?
Places where fat is deposited may indicate specific psychological problems. If you are gaining weight around the waist and abdomen, this indicates a rejection of your feminine essence. Women of this type are afraid of being weak and do not feel the support of loved ones. If excess weight is on your hips, legs and buttocks, you are prone to overprotectiveness of loved ones. Such women strive to become ideal housewives or mothers. But they do not understand that with their behavior they are “cutting off the air” of their loved ones: their husbands, children and even their own parents. After all, those around you want to take care of themselves and make decisions, and not depend completely on someone, even a close and loved one.
Some psychologists say that excess weight is characteristic of people who do not love themselves enough. But not all experts can explain how self-love should be manifested. That’s why many people believe that loving yourself means being selfish: buying yourself the most expensive things and relaxing at luxury resorts. But love for one’s personality should be expressed in self-acceptance and satisfaction of true needs.
Children's healthy cooking instructor
A culinary mentor can work with adults, but teaching children is a more rewarding task. Many educational institutions often hire chef instructors to teach children the basics of healthy food preparation.
Presentation is important here - everything should happen in a fun atmosphere, and to master this profession, a love for a healthy lifestyle and for children, plus a huge cup of patience, is important. The advantage is that you can work part-time.
Secret reasons for excess weight
The first reason is sleep. Its lack causes a lack of energy. Therefore, the body tries to eat more in order to get energy directly from what it eats. Fatigue also leads to a lack of the hormone responsible for appetite. Therefore, calorie burning slows down, and hunger becomes stronger.
Stress affects the activity of the parasympathetic nervous system. The acidity in the stomach increases, so every half hour we have a desire to throw something into our mouth. Stress also affects the functioning of the thyroid gland, which processes excess calories for our body.
Stress is reflected in the level of endorphins - hormones that make us joyful. And food, especially simple carbohydrates (chocolate bars, chips, etc.), causes a rapid influx of endorphins into the blood. But the joy after eating does not last long; it is replaced by a feeling of guilt for having overeated again, and having chosen unhealthy foods for this.
Another hidden reason for excess weight is habit. We get used to eating with the same people, the same dishes, in the same places. Try to deviate from the usual pattern: at work, go out to a cafe for lunch, and for dinner with your family, cook something healthy, and not the usual meat and gravy.
The next reason we usually write off is age. Metabolism becomes slower every year, which means that calories entering the gastrointestinal tract are no longer actively processed, but are stored as fat. Therefore, portions need to be reduced, and also monitor what exactly you eat.
The quality of food is another factor that affects weight gain. We are accustomed to fast food products because modern life does not give us time to spend many hours preparing complex dishes in the kitchen. The body does not get enough of semi-finished products and fast foods. No matter what laudatory odes are written on the packaging, this food is less healthy than the food we make from simple ingredients. Convenience foods often contain 2 times more calories than home-cooked foods. Vegetables and fruits help the body remove excess cholesterol. If there are few of them in our diet, obesity will not be long in coming.
The secret reason is also the size of the portions. Surely everyone has heard that at one time you can eat as much food as fits in your palms folded together. Excess food eaten is deposited on our sides and hips, as well as on our internal organs. Track how much food you eat at a time. You can use a kitchen scale to calculate your exact weight (and calories).
The next reason for excess weight is chocolate. To increase the level of endorphins, 15-20 grams of dark chocolate (with a high cocoa content) is enough. The most harmful product in this regard is chocolate bars from stores. They contain not only cocoa, but also nuts, caramel and a lot of other not very healthy additives, which in total add up to 600 calories or more. The bars are small, so we don’t even count them in the amount we eat. But after writing down everything you ate for a few days, you will discover the cause of obesity. Another important point is that it is better not to eat chocolate on an empty stomach.
The next secret reason for excess weight is eating at the computer or in front of the TV. When you eat, your brain should be tuned only to this process. Otherwise, you will not feel that you are full, and you will eat too much. In addition, turning on the computer or TV will subsequently cause a reflex production of saliva and gastric juice.
Another reason for extra pounds is lack of breakfast. Its approximate calorie content should be approximately 400 kcal (depending on your nutrition system, body weight and goals). Otherwise, you will be tempted to snack throughout the day. Water is another factor that affects weight. This liquid is a solvent, without which metabolism is basically impossible. In order for the body to function normally and process food, you need to drink 2 liters of water per day (drinking, mineral without gas, filtered, but juices and soda do not count).
Benefits of healthy sleep
Rapid weight loss also requires adequate sleep. Lack of sleep can cause obesity. Lack of sleep often provokes an increase in appetite and the need to eat tasty and unhealthy food.
The process of organizing sleep should be thought out to the smallest detail. Before going to bed, you need to thoroughly ventilate the room. To fall asleep quickly, you should refrain from using gadgets, watching TV, or playing on gadgets at least two hours before bedtime.
Note! It is recommended to read a fascinating and interesting book before bed. You can listen to quiet, melodic music or take time to communicate with your family.
At night, you should not be disturbed by the light of a lantern outside the window or other light sources. The amount of melatonin necessary for proper sleep is produced in the dark.
How to lose weight
Start your day with a glass of clean water. If you can't finish a whole glass, start with half and gradually increase the amount you drink. You can put water next to your bed in the evening so you can drink it as soon as you wake up. All processes in your body will then start. This is important for awakening.
Half an hour before meals you need to drink a glass of clean water. It should not be tea or soda, but water. This “trick” will allow you to control the amount of food and will discourage a huge appetite, bringing it back to normal. You need to drink 8 glasses of water a day, this truth is known to everyone. Only many people think that this is unimportant, and as a result they gain extra pounds. Drinks containing calories should not be drunk (tea with sugar, coffee with cream and topping, carbonated drinks, etc.).
You can lose excess weight only without starving. Hunger is stress that can cause the body to gain even more. It turns out that much of what you allowed yourself to eat after many hours of hunger will be stored as fat. You need to snack 4-6 times a day with the right foods. This ensures the desired level of glucose in the blood. Small meals help speed up your metabolism, which speeds up calorie burning.
To lose weight, it is important that vitamins enter the body along with food. We should get them not only from pharmacy tablets. Prepare them ahead of time and store them in the refrigerator in a clear container to make them visually appealing and appetizing. Lemon juice can protect apples from browning (sprinkle them on the cut fruits).
If you have a craving for sweets, trick your body: eat sweet fruits and vegetables, such as corn on the cob, along with buns and cakes. It is better not to eat canned vegetables and fruits, since they often contain large amounts of sugar, as well as various preservatives and other substances that can be deposited in the liver. It is better to eat fruits, vegetables and berries raw, then they are better digested and are more nutritious. As for eggs, it is better to eat no more than 1 piece per day. This product does not promote rapid weight loss. If you really love eggs, eat only the whites and no more than 1 yolk per day, since it contains a lot of fat (and therefore calories). Candies and chocolate bars should not be eaten every day. Even dark chocolate in large quantities is harmful to the figure.
You can lose excess weight by calculating your daily caloric intake. There are special programs for this, including for iPhones and Android. They are always at hand, and you don’t need to do a lot of extra steps to add the foods and dishes you just ate to the program. We can compensate for excess calories with physical activity. But remember that sport is not an indulgence. You can’t eat everything and then try to run or swim for 3 hours.
In the diet, 50-55% should be carbohydrates. When you are losing weight, do not exclude porridge from your diet under any circumstances, otherwise you will crave sweets (rolls, cakes and cookies) even more. Carbohydrates are needed to provide us with energy. If you do not eat complex carbohydrates, physical activity immediately decreases and your mood worsens.
Proteins, if you want to lose weight, should make up 25-30% of your diet. They are needed for adequate metabolism, the formation of new cells and tissues. 15-20% of the diet should be fat. Minimize animal fats, best obtained from fish, plants and nuts.
The key to healthy weight loss is a holistic approach to nutrition and exercise
Interesting new findings show that when you start consuming fewer calories, your body automatically responds by reducing your activity level.
For our ancestors, for whom the process of searching for food was much more difficult than a walk to the refrigerator, this mechanism helped them survive on valuable energy reserves and survive during periods of famine.
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Nowadays, however, this innate trait can backfire by causing you to remain overweight unless you specifically make an effort to increase or at least maintain your level of physical activity.
Additionally, while low-calorie diets are considered a strategy for increasing longevity, if you simply cut out calories without meeting your body's nutritional needs, it can go into starvation mode, which will actually slow down your metabolism and make it harder to lose weight .
Exercising without a diet is also unlikely to help you lose weight, especially if you "reward" yourself for working out with French fries and chocolate shakes.
The key to healthy weight loss is a holistic approach to nutrition and exercise. This strategy will lead you to gradual weight loss and a healthier lifestyle that you can then maintain.
Consequences of obesity
Excess weight in children and adolescents leads to early hypertension and gallbladder pathologies (stones form). Obese children are prone to skin rashes, including eczema. Constipation and inflammation of the respiratory tract are also consequences of obesity in adolescents. Overweight boys experience delayed sexual development. For girls, menstrual irregularities are typical.
In children, the consequences of obesity are less obvious than in adults, but laboratory indicators reveal metabolic disorders in them. The body retains more water than needed. Even children and teenagers can have diabetes. Defects in the motor system are typical for young obese patients. Excess weight can affect a child's appearance, worsening his quality of life: hyperlordosis, hunched back, x-shaped legs, flat feet, weak abdominal muscles.
The consequence of obesity in children is deterioration of joint function. Swelling of the legs (along with pain) is characteristic. Therefore, children lose activity and willingly sit at home, which aggravates the gain of extra pounds. If obesity is not actively treated, orthopedic defects and abnormalities worsen over time, causing the joints to become significantly deformed. Obese people have bone softening.
The mental health of obese children also suffers. They are dependent on their family, it is difficult for them to maintain a daily routine (necessary for losing weight). These are mainly children from single-parent families or those without brothers and sisters (when all the care of their relatives is focused on them). Obese children do not want to take part in physical education classes, they try to get an exemption, some are afraid of low grades in this subject.
Parents who are overweight often do not pay attention to the child's problem, and even take his obesity for granted. Therefore, there is no talk of treatment in such families. His fat weight may also not bother a child; often children pay attention to it only during puberty. The teenager begins to develop an inferiority complex; it is difficult for them to feel comfortable in company, and it is difficult for them to communicate with people of the opposite sex. Obese children do not like dancing or team sports.
Coming to terms with being fat often happens after meeting your soulmate. An obese guy can end up working in a company with older men who have paunches. And then the person no longer wants to fight for a normal appearance and health. In such situations, obesity no longer affects the psychological sphere, but has serious physical consequences.
Severe forms of obesity lead to limited ability to work. A person can no longer do absolutely everything he wants. Complications force one to lead a quiet, sedentary lifestyle. Overweight guys and girls have a higher incidence of illness (colds, gastrointestinal pathologies, cardiovascular system, etc.) than people of the same age who have a normal weight.
Group fitness instructor
This job is great for people who are obsessed with fitness. It helps you stay in shape and help other people make their bodies beautiful. This is a job for cheerful and energetic people.
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Group fitness instructors teach aerobics, water aerobics, weightlifting, Pilates and dance circuit training, strength training and other fitness classes. Many group instructors are freelancers who hold multiple contracts at different clubs or studios.
The convenience of such work is that it can be combined with study and other activities.
How to lose excess weight: bodyflex
Bodyflex is a set of simple procedures based on holding your breath, as well as breathing from the diaphragm in combination with simple exercises. 15 minutes of exercise a day will be enough to tone your body and speed up your metabolism.
When a person breathes through the diaphragm (and not through the stomach), oxygen is better supplied to the cells, and therefore fats are burned better. It is believed that this type of breathing also helps to better remove toxins that clog our bodies. Exercises of the bodyflex system affect the condition of the muscles and skin. As with other physical activities, the hormone of joy is produced, because we feel more comfortable for a while.
Bodyflex exercises are done before meals. Regularity is important. If you do exercises 2 times a week, there will be no benefit. Thanks to this system of exercises, the stomach muscles contract, so you can eat less than before starting bodyflex training. This system is suitable for both children and adults, and even the elderly. You cannot do bodyflex if you have undergone surgery, or if you are pregnant (even in the first month).
This system for losing excess weight is suitable for everyone. You don't need a special trainer; you can practice at home via video. Aerobic breathing during bodyflex massages the internal organs, making fat deposits easier to remove from them. The exercise system is suitable for those who have recently given birth. Bodyflex increases the tone of the abdominal muscles, helping to tighten them. Using this system, you can practice without music, so you have 20 minutes a day that you can devote to physical activity while your baby is sleeping.
Nutritionist, healthy eating specialist
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Diet of Elena Malysheva
The diet of this famous TV presenter is quite simple. Her first rule is: don’t starve! It was already noted above that reflexively after hunger (even a short one), the body tries to accumulate resources, that is, fat. After starvation diets, the weight returns in the vast majority of cases. The second rule: eat small portions 5 times a day. This is called fractional nutrition.
You need to have breakfast no later than 8:00. Elena claims that it is best to give preference to oatmeal in the morning (and steamed, not boiled). At 12 noon it’s time to have lunch, with the emphasis on proteins. Dinner - no later than 19:00, preference should be given to light foods. For snacks between main meals, fruits, dried fruits, and low-fat dairy products are suitable.
The third rule of Elena Malysheva’s diet: calorie counting. You need to eat at least 1200 kcal per day. This is the meaning for girls. If you are physically active, or if you are a man, you should consume more calories. To calculate, use special programs or the help of a nutritionist trainer. Fourth rule: self-hypnosis. When you eat, tell your body in your thoughts that you love it. Then the food will be properly digested without being stored as fat. Malysheva’s diet lasts 4 weeks.
There are many different diets and physical activities that can help you lose weight. Remember: the main thing is to correctly determine the goal and go towards it systematically. You will succeed!
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Recruitment specialists, in turn, are confident that only those who search poorly do not find a job, and they highlight several rules that will help applicants do it faster.
— The key point is that you need to clearly understand in what areas you see your application, what exactly you want to do and what skill you have that can be bought well on the market. When you have such an understanding, then create your wishlist, advises Natalya Zueva.
According to her, recruiters have an unshakable rule: searching for a job is always work, it should take 6-8 hours a day. And this needs to be realized and accepted. With such diligence, the desired position can be found within 2–3 months.
“Unfortunately, only a few applicants have this understanding,” says Zueva. — Most people give up after the third or fourth refusal. Job search experience is a competency and skill like any other. It needs to be pumped up through many interviews and refusals/self-refusals, collecting information about companies and future tasks.
Job
Photo: RIA Novosti/Sergey Pivovarov
The second rule is to spread your nets as wide as possible, use a variety of job search methods, and put aside inhibitions. You should also not miss the opportunity to personally meet with potential employers, who host a variety of job fairs and profession festivals.
Another rule is a good resume, preferably in several versions. Nowadays you can find many samples in open sources.
In addition, today employers are required to view applicants’ social networks. Therefore, experts recommend creating an account in at least one of them, demonstrating your openness, adding relevant photos, but at the same time monitoring the published content.
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“And recruiters also have two professional concepts, let’s call them “wants” and “can,” says Natalya. — Often they prefer to hire those who “want”; such employees are capable of moving mountains - they will receive the necessary skills and will work with greater efficiency. Of course, you need to understand that there are many professions where motivation alone is not enough. But with the same set of professional experience and knowledge, they will take the one whose eyes sparkle.
About motivation
Motivation can be different. For example, looking through other people's photos and dreaming of a beautiful figure is an empty motivation. The desire to start working on yourself on Monday is also ineffective. To achieve a goal, there is often a lack of internal motivation, so to help yourself, you need to get your intentions out of your head and show them to other people.
Examples of effective motivation:
- find a like-minded competitor with a similar problem;
- participation in fitness projects, where those who distinguish themselves are awarded incentive prizes;
- come up with an independent reward system for lost kilograms and centimeters of volume;
- start recording your goals and results in the form of a diary, notepad or personal blog;
- create a training and nutrition schedule;
- ask a loved one for support.
About sport
Sports or any other physical activity creates a calorie deficit , thereby promoting effective weight loss. You can also lose weight without sports, but the quality of your body will be noticeably different. Nowadays, finding suitable classes for yourself is not a problem - in almost every city there are group fitness classes of various types, tennis, gym, yoga, swimming, crossfit, equestrianism, dancing. All of the listed sports are usually scheduled in advance and require payment.
There are also alternative methods that do not require money:
- home workouts using video instructions;
- running or brisk walking;
- cycling or roller skating;
- going up and down stairs.
There can be many more options for physical activity; basic active cleaning burns calories. Sitting less and moving more is the motto of active weight loss.
