It would seem that losing weight is very simple. 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 by 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 must adhere to certain rules. 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 replenishment of energy, which is required for its normal functioning. If 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, no more. Such safe weight loss will not affect your health in any way.
- Include healthy fats (unsaturated) 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 calories. You can get rid of extra pounds without much prejudice to personal gastronomic preferences. Calculating the calorie content of foods will help you lose weight correctly. Many reject this technique due to its complexity. However, it is through reasonable restriction of 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 does not spend calories as actively as before. To speed it up and thereby safely lose weight, you need to: always get enough sleep, prevent starvation, play sports, be sure to have breakfast with food saturated with complex carbohydrates. You also need to quit smoking and give up any type of alcohol.
- Observe the 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 the use of carbonated and other sugary drinks.
- Reduce sugar intake. Refusal from this product contributes to rapid weight loss, because90% of food includes it. But you should not 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 proven that this drink contains many antioxidants that help burn fat and speed up metabolism.
To safely lose weight, you should abandon a rigid diet. Severe restrictions on food intake negatively affect the functioning of the whole body. In addition, after a tough diet, all the pounds lost will return in record time. If you eat a healthy and balanced diet, weight loss will be effective and safe.
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 to build muscle and remove excess fat, but also improves cardiovascular function:
- Dumbbell lunges-an effective way to work out the pelvic area and hips.
- Squats. These are excellent exercises for losing weight in the fight against extra centimeters, not only on the hips, but also on the waist, becauseduring the movement, all muscle groups will be involved.
- Strengthening the muscles of the back. 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.
- Working out the press. Exercises for your 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 exercises "bicycle" and "plank" perfectly cope 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 useful for people of any age.
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.
During the selection of physical activity, it should be borne in mind that with obesity (BMI over 30), exercises 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 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 physical data, general health, the presence of concomitant diseases, human capabilities, specific goals.
Listing 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 due to the fact that most people cannot consistently eat right and follow a regular exercise regimen. The extra pounds begin to grow rapidly. It is no longer possible to stop weight gain only with proper nutrition. To achieve weight loss, surgeons use several types of surgical treatment.
Gastric banding
It consists in 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 area of the ring and then into the main part of the stomach. Due to the bandage, food is retained in the first part, so a person is quickly satiated 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 getting into the duodenum. The surgeon cuts off part of the stomach, forming a small pouch 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 off 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 food lump, passing through a narrow passage, lingers for a long time in the stomach. The result is a quick feeling of fullness.
After 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 return the previous size of the organ. It is used in patients with diabetes mellitus who suffer 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 shut off from the digestion process. The treatment result is the same as with Sleeve surgery. The procedure is reversible within 12 months.
Biliopancreatic shunting
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 one, in the duodenal region, the small intestine is cut off, its final segment is sewn to the "new" stomach. Another - to the area of transition of the small intestine to the large.
As a result of a complex operation, the food bolt goes one way, and the digestive juices in another. They are found almost at the exit to the large intestine. The effect of treatment is very high - patients achieve a rapid reduction in excess weight. As a result of treatment, the amount of food eaten is reduced due to resection of the stomach, 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 into 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 liquid through a valve.
Being in the organ, it takes up most of it, which does not allow a person to eat a lot. 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 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 observed within 1-2 years. The operation helps to find a new life for people who cannot limit themselves in food and go to the gym for a long time.
A positive result after surgery is observed in all without exception. The fear of food breakdown 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 doctor's recommendations. 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 normalize.
Contraindications to surgery
Restrictions on surgical treatment depend on the type of surgery. Usually the following conditions are contraindications:
- mental illness;
- age under 16;
- pregnancy;
- breast-feeding;
- dependence on alcohol, 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 slimming operation 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 maintaining energy balance throughout life. It is useless to "sit" once a month on water or other diet. You need to forever change your taste habits and learn to eat exactly as much food as the body needs to work properly. And then the problem of excess weight will disappear forever.