Losing weight seems to be very simple. It is enough to adhere to a strict diet, actively engage in sports and the extra pounds will disappear. But this approach to weight loss is not always effective and safe. You can lose weight without harm to health by adhering to basic rules or resorting to bariatric surgery, provided there are indications for its implementation.
Safe rules and techniques for weight loss
To lose weight safely and effectively, you must follow certain rules. Strictly adhering to them, it is very easy to say goodbye to being overweight. All you need is:
- Lose weight slowly. Every day the human body needs a replenishment of the energy needed for its normal functioning. If it stops flowing, the well-coordinated work of internal organs and systems is disturbed, 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, etc. They participate in the secretion of hormones and promote rapid satiety, improve the work of the gastrointestinal tract.
- Count the calories. You can get rid of extra pounds without much prejudice about personal gastronomic preferences. Calculating the caloric content of food will help you lose weight properly. Many reject this technique because of its complexity. However, by reasonably limiting your calorie intake, you can balance your diet and lose weight.
- Speed up your metabolism. With age, the rate of metabolic metabolism in the body decreases, not consuming calories as actively as before. To speed it up and thus lose weight safely, you must: always get enough sleep, prevent starvation, do sports, be sure to have breakfast with food saturated with complex carbohydrates. You must also stop smoking and give up any type of alcohol.
- Stick to a drinking regimen. To start the weight loss process without harm to health, it is necessary 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. Any weight loss methods include a ban on the use of carbonated and other sweet drinks.
- Reduce your sugar intake. Rejection of this product contributes to rapid weight loss, because it includes 90% of food. But you shouldn’t 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 lose weight safely, you should abandon a rigid diet. Severe restrictions on food intake negatively affect the functioning of the whole body. In addition, after a heavy diet, all the lost pounds will return in record time. If you eat a healthy and balanced diet, weight loss will be effective and safe.
Physical exercises
Exercise can help you lose weight without compromising 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:
- Step forward with dumbbells-an effective way to exercise the pelvic area and hips.
- Squats. These are great exercises for losing weight in the fight against excess centimeters, not only on the hips, but also on the waist, because all muscle groups will be involved in this movement.
- Strengthening the back muscles. 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 practice. Abdominal exercises can help you lose weight and create a slim silhouette. You can achieve the desired relief in the lower abdomen by creating a load on this part of the body. The popular "bike" and "board" exercises cope perfectly with this task.
- Push-ups. One of the basic exercises that is recommended to include in every workout and perform regularly. This type of physical activity is beneficial 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.
When choosing physical activity, it should be borne in mind that in case of obesity (BMI over 30), the exercises should be monitored by a specialist. This is due to the fact that with a large excess of weight 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.
A set of exercises for obese patients should be selected and dosed individually. The specialist prescribes the load taking into account physical data, general health, the presence of concomitant diseases, human abilities, specific goals.
List of bariatric weight loss surgeries
Effective diet, 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 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.
Banding the stomach
It consists of placing a silicone ring (tape) on the upper abdomen. The organ is divided into 2 parts. Food first enters the first small part 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 quickly gets full 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 parts, without entering the duodenum. The surgeon cuts off part of the stomach, forming a small bag of up to 50 ml. The remaining 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, the person will not be able to eat the usual portion. Food goes a detour, 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. Organ volume decreases by almost 10 times. A lump of food, passing through a narrow passage, stays in the stomach for a long time. The result is a quick feeling of satiety.
After the treatment, the digestive process is not disturbed, because all the physiological valves of the organs are preserved. The operation is irreversible - it is impossible to restore 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 to reduce the size of the organs, but not by resection, but by suturing the walls. Part of the stomach is excluded from the digestive process. The result of the treatment is the same as with Slee's surgery. The procedure is reversible within 12 months.
Biliopancreatic shunting
A complex operation, 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 phase, the stomach is resected to a volume of about 200 ml. On the next, in the duodenal region, the small intestine is cut off, its final segment being sutured to the "new" stomach. The second - to the area of transition of the small intestine to the colon.
As a result of complex surgery, the food screw goes in one direction and the digestive juices in the other. They are located almost at the exit to the colon. The effect of treatment is very high - patients achieve rapid weight loss. As a result of treatment, the amount of food eaten due to gastric resection is reduced, and the absorption of nutrients is also reduced.
Stomach balloon
Unlike the 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 solution that is safe for the organism. With the help of an endoscope, it is inserted into the stomach and filled with fluid through a valve.
Being in the organ, it occupies the majority, which does not allow a person to eat a lot. 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.
Efficacy of bariatric surgery
Bariatric surgery is by far the most effective way to lose extra pounds with a body mass index over 30. Weight loss is noticed within 1-2 years. Surgery helps to find a new life for people who cannot limit themselves to food and go to the gym for a long time.
A positive result after the operation was observed in all without exception. The fear of food decomposition disappears, people become more confident in their abilities, they get rid of complexes. The effectiveness of weight loss depends not only on the operation, but also on the patient himself. 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
The limitations of surgical treatment depend on the type of surgery. Usually the following conditions are contraindications:
- mental illness;
- age under 16;
- 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 weight loss surgery is a difficult and responsible task. Like any surgical intervention, it carries certain risks, so bariatric surgery is used according to strict indications.
The main principle of safe weight loss is to maintain energy balance throughout life. It is useless to "sit" once a month on water or some other diet. You need to change your taste habits forever and learn to eat exactly as much food as your body needs to function properly. And then the problem of excess weight will disappear forever.