Weight loss seems to be very simple. It is enough to adhere to a strict diet, exercise actively 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 use.
Safe rules and techniques for weight loss
To lose weight safely and effectively, you need to follow certain rules. By following 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 to replenish energy, which is necessary 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 your diet: fish oil, olive oil, nuts, avocados and more. They participate in the secretion of hormones and promote rapid satiety, improve the functioning of the gastrointestinal tract.
- Count the calories. You can get rid of extra pounds without much hurting personal gastronomic preferences. Calculating the caloric content of foods will help you lose weight properly. Many reject this technique because of its complexity. However, by judiciously limiting your calorie intake, 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 burn calories as actively as before. To speed it up and thus safely lose weight, you need to: always get enough sleep, prevent starvation, exercise, do not forget to eat breakfast with foods rich in complex carbohydrates. You should also quit smoking and quit all types of alcohol.
- Follow the drinking regime. To begin the process of losing weight without harm to 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 fat, as well as reduce appetite. All weight loss methods include a ban on the use of carbonated and other sweet drinks.
- Reduce your sugar intake. Withdrawal from this product contributes to rapid weight loss, as 90% of the diet includes it. But you don't have to get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is unhealthy.
Nutritionists advise to replace black tea with green tea. Studies have shown that this drink contains many antioxidants that help burn fat and speed up metabolism.
To lose weight safely, you need to give up a strict diet. Severe dietary restrictions negatively affect the functioning of the whole body. In addition, after a heavy diet, all the lost weight will return in record time. If you eat a healthy and balanced diet, weight loss will be effective and safe.
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 remove excess fat, but also improves cardiovascular function:
- Dumbbell attacks-an effective way to train the pelvic area and thighs.
- Squat. These are excellent exercises for losing weight in the fight against excess inches not only on the thighs but also on the waist, becauseall muscle groups will be involved during the movement.
- Strengthen the muscles of the back. Few people know that with the help of special back exercises you can lose weight. They help not only to burn fat, but also to build a strong muscle frame.
- Press training. Abdominal exercises can help you lose weight and create a slim figure. 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.
- Pushup. One of the main exercises that is recommended to be included in any workout and performed 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 faster weight loss.
When choosing physical activity should be borne in mind that in obesity (BMI over 30) exercise should be monitored by a specialist. This is due to the fact that with a large overweight 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 exercise, taking into account the physical data, general health, the presence of comorbidities, human capabilities, specific goals.
Listing of bariatric weight loss operations
Effective diets, physical activity and other methods that solve the problem of overweight do not always bring the desired result. This is due to the fact that most people cannot eat properly and follow a regular exercise regimen. Excess weight begins to grow rapidly. It is no longer possible to stop gaining weight just by eating right. To achieve weight loss, surgeons use several types of surgical treatment.
Bandaging the stomach
It consists of placing a silicone ring (tape) on the upper part of the stomach. The organ is divided into 2 parts. Food first enters the first small part of the body, passes through a narrow passage in the area of the ring and then into the main part of the stomach. Thanks to the dressing, food is retained in the first part, so a person quickly gets full by eating a small portion. The bandage 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 areas without falling into the duodenum. The surgeon cuts off part of the stomach, forming a small sac of up to 50 ml. The rest of the organ is sutured - it is not removed from the abdominal cavity. It creates an anastomosis between the "new" stomach and part of the small intestine. Due to the reduction of the stomach, a person will not be able to eat the usual portion. Food is bypassed, its breakdown and absorption of nutrients occurs much later than before surgery.
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 otherwise called sleeve gastroplasty. The volume of the organ is reduced almost 10 times. The food lump, passing through a narrow passage, stays in the stomach for a long time. The result is a quick feeling of fullness.
After treatment, the digestive process is not disturbed, as all 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 grade 3 obesity. There is an extremely low risk of complications.
Gastric plication
It 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 resection, but by suturing the walls. Part of the stomach is excluded from the process of digestion. The result of the treatment is the same as for sleeve surgery. The procedure is reversible within 12 months.
Biliopancreatic shunt
A complex operation that is accompanied by a large 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. On the next, in the area of the duodenum, 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 intestine.
As a result of a complex operation, the food bolt goes in one direction and the digestive juices in another. They are located almost at the exit of the colon. The effect of treatment is very high - patients achieve rapid weight loss. As a result of treatment, the amount of food consumed is reduced due to resection of the stomach and reduced absorption of nutrients.
Flatulence
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 in the stomach of a silicone ball filled with a safe solution for the body. Using an endoscope, it is inserted into the stomach and filled with fluid through a valve.
Being in the body, it occupies most of it, which does not allow a person to eat much. The balloon presses 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.
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. Surgery helps to find new life for people who can not limit themselves to food and go to the gym for a long time.
A positive result after the operation is observed in all without exception. The fear of food decomposition 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 must strictly follow all the doctor's recommendations. Ideally, take vitamin supplements and follow a diet, eat only healthy foods. To stay in shape, exercise regularly.
Surgery helps not only to lose weight, but also to restore health: it improves metabolism, normalizes blood pressure and blood sugar levels.
Contraindications to surgery
Restrictions on surgical treatment depend on the type of operation. Usually the following conditions are contraindications:
- mental illness;
- age under 16 years;
- pregnancy;
- breastfeeding;
- alcohol and drug addiction;
- chronic infectious diseases;
- severe pathologies of the cardiovascular, pulmonary system;
- malignant neoplasms;
- violation of the blood coagulation system;
- pathology of the digestive system.
Choosing a weight loss surgery is a difficult and responsible task. Like any surgery, it carries certain risks, therefore, bariatric surgery is used according to strict indications.
The basic principle for safe weight loss is to maintain energy balance throughout 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 just as much food as your body needs to function properly. And then the problem of overweight will disappear forever.