Acting Minister of Health Ulyana Suprun provided practical advice on how to lose weight and told why you need a doctor in the process of losing weight.
See also: Healthy weight: Suprun called ideal body proportions
First of all, if your body mass index is more than 25, you should check for the presence of diseases that provoke overweight.
Such diseases can be: type 2 diabetes, prediabetes, dyslipidemia (imbalance of blood lipoproteins), the presence of cardiovascular diseases, including hypertension, heart failure; polycystic ovary syndrome, apnea, male hypogonadism (marriage of sex hormones), asthma, depression, infertility, osteoarthritis, gastroesophageal reflux disease.
The next important step will be the delivery of tests. The physician should study the patient’s family history, his / her lifestyle and weight loss methods that have already been tried.
Based on the clinical conclusion, the doctor will propose a weight loss scheme: a plan for a healthy diet, physical activity, building a healthy environment that promotes weight loss (for example, loved ones stop reproaching you with the “next diet” and offer pies under the threat of images) and increase education for a healthy lifestyle. But it certainly should not be a marathon of weight loss, Suprun notes.
If there are hormonal or other physiological disorders – the causes of weight gain, then they should be eliminated first of all. A new diet should be offered by a nutritionist or sanologist.
Change the diet
Consume calories 500-700 less than your usual diet. In some cases, under the supervision of a doctor, you can reduce more. Choose a diet that suits your preferences. Both low-carb and low-fat diets are comparatively effective, but more harmoniously – reduce the consumption of a little bit of everything, increase the consumption of vegetables and protein, and significantly reduce the amount of salt in food. Replace unhealthy foods with healthier ones. Diet is not only cabbage and chicken without spices. Losing weight should be nice.
Also, Ulyana Suprun notes the advice that "have breakfast" is not found confirmation at the system level.
Choose the type of physical activity
Aerobic exercise 3-5 times a week. Their intensity should gradually increase. Strength exercises for all major muscle groups should be done 2-3 times a week. Be active throughout the day.
All recommendations should be given taking into account the capabilities of a particular person.
Uliana Suprun “Exercise is not just“ burning calories ”. This is a build-up of muscle mass, and consequently, the ability of the body at rest to spend more energy. This is an increase in the patient’s self-esteem. This is the release of dopamine and endorphins during exercise. This is a reduction in stress because during training people think about training, rather than reflecting and panicking (mostly). ”
Deal with Behavioral Problems
Often people who want to lose weight need support and solutions to behavioral problems that lead to weight gain. A cognitive-behavioral therapist, a psychiatrist (in case of depression or anxiety), and a clinical psychologist will help.
It is also important to establish a full sleep, learn to manage stress, control what and when to eat. To know how to control the attacks of the desire to eat, to break the cycle "I feel bad – I need something to eat – I feel bad because I am gaining weight."
Suprun advises finding a support group – professional, as well as in a circle of loved ones. The combination of diet and / or physical activity and psychological assistance makes weight loss more effective and stable for a long time.
When medication is needed
It happens that lifestyle changes do not help, or weight returns. In this case, medication for obesity is needed. There are several ways: effects on enzymes, intake of vitamins and hormones, effects on neurotransmitter receptors.
It will also require the treatment of concomitant conditions, such as type 2 diabetes. Medications are selected within the protocol, but for a particular patient and his condition. In some cases, surgery to reduce the stomach is required.
Uliana Suprun “The treatment of obesity is a difficult task, because it is a chronic condition, and it needs constant evaluation by the doctor and changing the treatment regimen if necessary. That is why we emphasize the combination of body-positive as love and self-care, the need to treat this condition together with specialists. ”
How to maintain a normal weight
If you are not obese, then prevent weight gain and lose weight by optimizing nutrition, physical activity and supporting others.
Keep track of your physical and mental health. Overeating, the need only for sweet or fast food, reluctance to eat vegetables, loss of appetite – alarming signals. Eat simple, mostly plant-based foods, but don't forget about all the components of a healthy diet. Avoid snacks and food at night.
See also: Suprun named factors that contribute to weight gain
A healthy intestine helps maintain a healthy weight. For the health of the intestinal microbiota, it is not necessary to drink probiotics – it is enough to consume enough soluble and insoluble dietary fiber (fiber), consume as little alcohol as possible, avoid too greasy and sweet foods, drink water according to the feeling of thirst. The last tip is for healthy middle-aged people. Elderly people and children should drink according to reminders, and those with swelling should be accompanied by medication.
You should not arrange a “14 days without carbohydrates”, eat better balanced, accustom the body to wholemeal flour and bran, tea and coffee without sugar, desserts based on fruits and nuts, not sweets.
Make physical activity a daily practice. Find your favorite physical activity: running, dancing, cycling, squats and push-ups every hour, walking.
Learn the properties of food and how to cook it. So you can consciously make choices, satisfy your tastes and not spend a ton of money on healthy foods.
Do not lose weight dramatically. This upsets the balance of hormones that are responsible for appetite and fat stores. Thus, after the long-awaited weight loss, you can begin to overeat and gain weight.
“Swing” weights is associated with a higher risk of premature death than stable weight, ”says Uliana Suprun.
Sleep enough. Review your daily routine and find an opportunity to go to bed on time.