In almost any newfangled glossy publication, on thematic shows, in advertising brochures, you can learn about the benefits of avoiding or severely limiting the use of sugary foods. Beautiful photos amaze with the results "before" and "after". Film stars are openly proud of their wasp waists, and athletes vied with each other to boast of their achievements. The picture emerges quite tempting, and the path to ideal parameters seems straight and easy. But the approach to this type requires particularly deep knowledge, without which one cannot do. Let's analyze the main approaches in the error-free choice of products.

Assimilation of ingested food begins in the process of chewing it. Rough fibers of plant fiber, like nets, retain glucose and nutrients, gradually releasing them. That depends on the rate of glucose release.

Once in the body, glucose for its processing requires the hormone insulin. It is this hormonal substance that decomposes it to the release of energy, without which life in general is unthinkable. But, if more energy has been released than the body currently needs, then it is deposited in fat cells. A fat cell is a kind of barn where an energy reserve accumulates. It is noteworthy that two mast cells are obtained from one molecule of glucose.

So what folk methods are suitable for proper and noticeable weight loss? Let's look at some of them.

Separate nutrition: simple, affordable, effective

Even ancient observant physicians noted that fats and carbohydrates are absorbed only when they are together in the intestines. This fact has been proved, substantiated, and systematized by modern advanced thematic scientific works. Having acquired an undeniable evidence base, separate with renewed vigor began to win its fans.

It came up to many losing weight people due to its special availability, ease of use, efficiency. First of all, it is necessary to divide all types of products into carbohydrate analogues and products with the presence of fats.

Features of the "carbohydrate" days

Carbohydrate foods include:

• Vegetables.
• citruses.
• Kefir (yogurt) with zero fat content.
• Bakery products.
• Kashi.

From such products, the menu can be made the most diverse. It will include: stew, salads (boiled and from raw products), compotes, kissels, borscht and soups on vegetable broth, saltwort. Salads are seasoned with lemon juice or 0% fat kefir. It is necessary to eat similar dishes for 3 days. Then take activated charcoal. Its dose is calculated from body weight. For every 10 kg take 1 tab. The next three days, fatty foods are allowed, but with the complete exclusion of carbohydrates.

What to eat on fat days

On fat days, your diet should not be poor. It can include:

• Not fatty meat.
• Liver.
• Lean fish.
• Seafood and caviar.
• Seeds.
• Nuts.
• All dairy products.
• Various vegetable oils.

Meat is cooked in foil, but do not forget about spices. There is a list of spices that suppress appetite and stimulate digestion. They will be extremely helpful. Fish in the oven, boiled seafood will bring proteins into the body as a building material. Dairy products will remove the deficiency of calcium, potassium, and vegetable oils will give essential fatty amino acids. Try not to overeat. Sufficient calorie content of dishes will not allow the appearance of hunger. Do not forget that all carbohydrates are taboo on such days. After three days, we repeat the intake of activated charcoal, and the cycle of alternating products is resumed.

Everything is quite simple. The main thing in separate nutrition is to achieve complete isolation of food groups. And there are no exceptions. With constant adherence to the basic recommendations, you will notice that already in the second week the hated volume will begin to go away. If you are forbidden to eat like this, then try herbs that reduce appetite.

Herbs that reduce appetite

Excessive appetite is considered by many to be the main reason for weight gain. The feeling of hunger forces you to eat large portions of food, eat more often, and snack a lot and often. It has long been noted that in the natural diversity of plants, many herbs, decoctions and infusions coexist with us, which dull and delay the appearance of a feeling of an “empty” stomach. And one of these herbs is quinoa.

The quinoa is found everywhere. In our gardens, in forest belts, in open sunny areas, she gained fame as a malicious weed. It is an absolutely harmless herb, the use of which does without side effects, because it does not contain toxic substances. Great for curbing appetite. To prepare the infusion, dry or freshly collected raw materials are used. It is necessary to take a tablespoon of crushed workpiece and pour a glass of rapidly boiling water. Infuse until cool in a thermos. Tea is absolutely devoid of taste, no smell. Young leaves are added to salads or simply chewed, sucking out the juice. It is better to harvest quinoa at the moment of maximum sap flow. The whole plant is perfect. It is necessary to dry in partial shade, and store in a dry, shaded, well-ventilated area.

You can combine quinoa with herbs that level the feeling of hunger. These include the well-known licorice, burdock, chickweed, nettle. Then the decoctions turn out tastier and healthier.

Spices Help Burn Fat (Video: Ginger Tea)

Actively use spices that have the ability to reduce weight. They stimulate metabolic processes, which is very beneficial in a situation of forced weight loss. Let's take a look at the most popular food supplements. So:

1. Cinnamon is a powerful factor in stabilizing glucose levels. In the absence of critical ups and downs of this indicator, a feeling of satiety remains. Add to coffee, baked apple, tea.
2. Powdered cardamom will do a good job. Tea, decoctions of herbs with cardamom will become much tastier, and body fat will begin to go away much faster. Along the way, this seasoning eliminates the negative effect of coffee on the body.
3. Eating cayenne pepper will add flavor to insipid dishes. If you want to remove excessive spiciness, then drink cold infusions from this overseas drug.
4. Turmeric is not only an anti-inflammatory food, but also a terrific antioxidant. It is especially good for people with fatty hepatic degeneration, obesity, voluminous waist.
5. Vanilla helps to overcome exorbitant cravings for sweets and pastries. It significantly stimulates the destruction of "fat" cells, the release of energy reserves. This seasoning is especially useful before significant physical. loads.
6. There is a misconception that horseradish stimulates appetite. But meat dishes with this additive are excreted from the intestines faster, thus they do not have time to be completely absorbed.
7. Spicy seasonings effectively accelerate cellular, release of gastric and intestinal juices, increase heart rate. At the same time, the expenditure of energy reserves for the life support of the body grows, which means that mast cells melt.
8. Cocoa will replace chocolate, but it is very high in calories. Use sparingly, only when the urge to taste chocolate in your mouth becomes completely irresistible.

The list goes on. But, not a single product or spice will help remove the hated kilograms if you do not connect the right physical activity.

Physical activity will help all losing weight people

Wise and observant people noticed a long time ago that physical activity perfectly copes with the problems of excess weight. Heavy manual labor was the norm of the former life. Smart machines, vehicles, tonnage cranes have greatly facilitated human existence. That is why, in search of such loads, we go to fitness clubs and gyms.

Before visiting such sports facilities, it is necessary to consult a qualified specialist. You should be examined by a local therapist. ECG of the heart, a basic set of tests, measurement of blood pressure - this is the minimum that is forbidden to be ignored. The number of exercises, frequency and duration are directly dependent on the results obtained.

A competent fitness instructor will tell you the right choice of exercise equipment. He will monitor the accuracy of the block of exercises. Sports equipment, with irregular and unregulated loads, will only do harm. Better practice at home. Arm yourself with dumbbells, they will perfectly and gently increase your efforts on the way to losing weight.

Do not forget that monotonous, long-term, repeated repetition of even simple exercises is much more useful than a peak short-term "strength" complex. We underestimate the benefits of squats, bends, strengthening the press. around the waist is an effective measure that will make your waist much slimmer. Long walking, nightly running are great for everyone who is losing weight.

In winter and during the off-season, visit the pools. It is better to join a group of like-minded people. This practice is now applied everywhere. Full-fledged programs for losing weight visitors have been developed, medical specialists are working, .... It is very useful, after water procedures, to turn to massage.

Lose weight with massage

Massage has been known for hundreds of years. The sages and healers of China elevated acupressure to the rank of a panacea. Modern massage therapists have also mastered many massage techniques. Stimulation of certain areas on the body opens up self-healing and regeneration processes. The body begins to lose weight on its own, which is unnatural for a person.

No less popular is general massage, which increases blood circulation. Muscles, subcutaneous layers of tissues begin to be intensively washed with blood, it is better to be saturated with oxygen and eat. Oxygen is an ideal catalyst for redox reactions. The faster they flow, the more energy the body draws.

Acupuncture is sometimes used for weight loss. This technique is not without irrationality, because it has repeatedly proved the positive aspects of the application. Now there is a serious round of popularity of acupuncture, so finding a quality specialist is quite simple.

Lose weight go to the steam room or bath

Russian steam rooms and baths are very common in our area. The fact that they are an inexhaustible well of health, says folk wisdom, because in hundreds of proverbs, tales and legends, the genuine love of a Russian person for a bath is expressed. And the tandem of useful properties of such establishments is to blame. Let's consider them in more detail. So, a visit to the bath or steam room:

If there are no contraindications (past heart attack, stroke, high blood pressure numbers), then use such a precious method to burn fat. You can bathe with a birch broom. The essential oils of the leaves will reduce the appearance of hunger, and the twigs will simultaneously repeat the massage movements.

Honey wraps are very suitable for weight loss. They will bring a special result immediately after leaving the steam room. Honey is rich in enzymes, active biological substances, an extensive vitamin complex. After the full opening of the pores, the entire composition of the product is absorbed into the deep epidermal layers. The destruction of mast cells due to body wraps is much more active.

Choose the right methods, combine them correctly, lose weight correctly. Stay healthy always!

Where do extra pounds come from? It's your kitchen's fault! The very device of this room makes you overeat or chew biscuits at night. However, everything can be fixed in order to be in great shape by the beginning of the beach season.
To - use 5 original ways to deal with excess weight and centimeters at the waist.

Each of the five methods is a small psychological trick that works effectively not only for the benefit of your figure, but also for your health in general.

• Keep as few processed and unhealthy foods as possible in the refrigerator. Sometimes, we want to eat, and we grab bread and sausage. But if in their place - only cucumbers or apples, a snack will only benefit;

• gold-rimmed saucers are an elegant way to cheat your appetite. Dishes with a gold pattern cannot be put in the microwave, which means that we are more likely to miss an unscheduled meal than arrange a whole story with warming up yesterday's pasta and cutlets.
  By the way, this is also a good test: if you don’t feel like warming up, then the feeling of hunger is not so strong;

• seeds, and cookies - out of sight. When “small food” lies in plain sight, we will probably take a couple of things. And, by the way, they are high in calories! And hardly, we will limit ourselves to a couple of things, the temptation is too great.

• instead of chairs - stools. The less comfortable the furniture, the faster you want to get up and go about your business. It happens that we spend more time at the table because we are too lazy to get up. In the meantime, we sit - eat and eat;

• we are usually easily tempted to food that is in plain sight. Therefore, move the most high-calorie foods to the back wall of the refrigerator or kitchen cabinet. And at eye level, put dietary and healthy. It is proved that such a cute “deception” works!

Look at 100%! or look at all 100 kg - it's up to you to choose! Do you want to become beautiful, charming, with an attractive figure? First, curb your appetite!

Smile!

First of all, the fight against excess weight is an internal competition between immoderate appetite and laziness on the one hand, and willpower on the other. Often the first two factors outweigh, because we see so many overweight people who would like to lose weight. Even ineffective ways to deal with excess weight give results, although it takes more time to achieve it.

The main thing is to force yourself to control your diet and diet, as well as make efforts by doing physical exercises. Depending on how strong the desire to bring your forms closer to ideal standards, the willpower necessary to work on yourself also increases.

To successfully lose weight, it is important to understand the process of excess fat formation. Almost all methods of losing weight are based on a greater expenditure of energy, after which the emphasis is on the components of the food consumed. The body accumulates fat when, after the consumption of nutrients from the blood by the cells of the body, some of them remain unclaimed. Hormonal disruptions, metabolic features, and simply reduced physical activity can contribute to this.

Part of the excess weight can be stagnant lymph and toxins coming from food, water and the polluted air we breathe. Accordingly, the solution to the problem of excess weight suggests itself - to force the body to expend more energy, while reducing the amount and calorie content of food.

Metabolism and breakdown of fat reserves is a complex process. Therefore, the fight against excess weight can be carried out in various ways, which radically differ from each other in the rate of weight loss and possible undesirable consequences for the body.

The most popular ways to reduce weight are diets, proper nutrition, exercise, drugs and nutritional supplements, body shaping techniques, body wraps, baths, liposuction, and even special breathing. Fear of possible dangers should not stop you from deciding to lose weight. After all, its presence also affects health. The main thing is to carefully approach the choice of method.

Improper or excessive nutrition is the main cause of weight gain due to subcutaneous fat. It makes no sense to fight excess weight without changing the diet and diet, since the kilograms lost in any other way will soon return anyway. This is about developing new eating habits, not about a short-term diet, after which the fat returns in the same period.

The transition to a new diet usually takes about 2-3 months. After all, you need to not only get used to eating new dishes, but also learn how to cook them, find these products (after all, some of them might not be included in your diet at all), study information about the calorie content and compatibility of each of them.

The habit of eating legibly is developed in 2-4 weeks. The main effort will go to learning how to buy products in advance, from which you can cook healthy meals. The lack of consistency in this matter leads to the fact that on an empty stomach, having gone shopping at the nearest supermarket, many temporarily abandon the idea of ​​\u200b\u200bweight loss, if only to eat something faster, such as a bun, a chocolate bar.

The blood is most quickly saturated with nutrients due to food rich in carbohydrates. A lot of goodies fall under this category, which are so difficult to part with. Foods rich in carbohydrates are, first of all, sweets, cakes, soda drinks, flour products. This also includes potatoes, pasta, corn flakes, buckwheat and oatmeal, rice. Eating right, you do not need to completely deny yourself such food, but you will have to severely limit consumption.

A limited influx of carbohydrates is necessary for the normal functioning of the brain and the body as a whole. Therefore, potatoes, cereals, rice and even flour products must be present in the diet (although it is better to refuse the latter for the period of weight loss).

Since nutrients must be supplied to the body in sufficient quantities, it is most reasonable to replace high-calorie foods with less high-calorie ones. That is, instead of sweets, there are fruits, instead of fatty or fried foods - vegetable salads seasoned with olive oil. Fat pork prefer dietary chicken, veal or rabbit meat. Such a “substitution” of the usual components of the diet deprives the body of excess nutrients that could settle on the sides, stomach and other prominent places in the form of folds.

Active struggle with excess weight means that every time you need to get up from the table with a slight feeling of hunger, which does not cause stomach discomfort or headache. Not too annoying desire to eat is necessary to create a gap between the energy expended and the calorie content of the food consumed. The lack of calories will be covered by lipolysis - the breakdown of one's own fat reserves.

If we approach this issue from the point of view of calculating kilocalories, then, for example, for a person with an energy consumption rate of 2000 kcal, the deficit should be no more than 400 kcal. A significant restriction in food, as happens with diets, adversely affects the state of health, causes problems with the gastrointestinal tract, reduces performance and slows down thinking.

It is necessary to pay attention not only to the consumed products, but also to prepare them correctly. Even in such a matter as dressing salad, you need to know how to reduce its calorie content without adding ballast and pollutants to your food. Dress the salad with olive or sunflower oil, since vegetable fats do not contribute to the deposition of excess weight to the same extent as fatty mayonnaise, sour cream, or sauces that also contain preservatives, dyes, etc.

Second courses should be steamed or stewed, and frying should be avoided if possible. The latter processing method enriches the dish with carcinogens and slags.

Nutrition is only the first step on the way to a slim body without extra pounds. Success will ensure an integrated approach to solving the problem. Going much faster towards the intended goal will turn out if you also devote time to physical activity.

Everyone who visited a fitness club noticed how toned athletic bodies the instructors had. This is because sport is their job, which they do every day. It is not necessary to set a high bar for yourself, namely the achievement of such a perfect body, like that of professional athletes. You can simply bring the figure into shape, save the heart from unnecessary stress and attract the attention of men and women not with a big belly, but with a toned body and self-confidence.

Therefore, in order not to have to severely restrict yourself in food, trying to create a calorie deficit, you can simply increase their consumption through regular exercise. An effective fight against excess weight is possible with the use of any type of training, provided that they last at least 50 minutes and at least 3 times a week.

So that there is no desire to stop at the very beginning, you need to choose such exercises that you will like. This is very important, because it is difficult for a person who is used to leading a passive lifestyle to get his muscles to work regularly. Running causes the highest energy expenditure, since it simultaneously involves almost all muscle groups. Calories are also burned quickly when cycling, swimming and walking up stairs or a path towards an elevation.

Classes in the gym, aerobics, jumping rope and team games in the gym (volleyball, football, basketball, tennis) are welcome. It is worth noting that indoor training is possible in any weather, plus there is always a company in the fitness room, and you don’t have to do it alone. Such classes are carried out according to a schedule, which disciplines a person who decides to fight excess weight with the help of sports. For a beginner, the presence of an instructor is important, who will show you how to do the exercises correctly, breathe correctly.

In cases where accumulations of fat have gathered in one area, the situation will have to be corrected only with the help of exercises. When the fight against excess weight is carried out in a certain area, the muscles of this part of the body should work first of all. That is, to combat fat deposits in the buttocks and hips, you will have to do squats, jumping rope, swing your legs back and forth, right and left for 1 hour 3 times a week.

If unaesthetic folds have formed on the stomach or on the back in the waist area, on the sides, the training consists of a set of exercises for this part of the body. The folds on the abdomen are removed by lifting the torso from the supine position, which we all do not like since school physical education lessons. To perform such an exercise at home, you need a partner who will hold your legs. For a full workout, you can go to the gym, where there are special inclined benches with the possibility of fixing the feet.

Fat in the lower abdomen is removed by lifting the legs from a prone position. To work out the oblique muscles of the sides, when lifting the torso in an exercise for the upper press, take the torso to the sides alternately, slightly turning the body. The muscles on the sides also tighten when tilting to the right and left. Only for the effectiveness of this exercise, you need to take weight in the form of a kettlebell, dumbbell or pancake for a barbell weighing 5-7 kg.

At first, training can take no more than 40 minutes. As endurance increases, their duration is adjusted to 1 hour. Scientists have found that only after 20-25 minutes of intense training, the body begins to consume its own lipid reserves. First of all, the fat of that part of the body is consumed, the muscles of which work most intensively. With regular training, you can not go on a diet, depriving the body of nutrients. On the contrary, nutrition should be complete and balanced, only portions should be smaller.

Naturally, not everyone likes physical activity. There may simply not be enough time, knowledge, how to properly influence a certain muscle group. Lack of desire to attend training does not mean that you can forget about a slender body. You just need to choose a method that requires minimal effort.

Weight loss in a beauty salon

The least effort will have to be made to combat excess weight in a beauty salon. This does not mean that you can continue to eat whatever you want, overeat, and lead a sedentary lifestyle. With such habits, excess weight will still return, even if it can be removed by procedures and hardware impact. But still, body shaping with the help of specialists in the field of cosmetology gives results faster than self-improvement. We are talking about wrapping procedures, baths with the addition of essential oil or other substances that accelerate lipolysis, mesotherapy with drugs that destroy the walls of fat cells, and devices for cavitation, pressotherapy and LPG massage.

Anti-cellulite wraps can also be considered, as well as an option to combat excess weight, since they necessarily lead to the effect of reducing weight due to warming and accelerating the metabolism in the upper layer of adipose tissue. The use of essential oils of orange, grapefruit, geranium not only improves the condition of the skin, but also accelerates the breakdown of subcutaneous fat. For a noticeable result, a course of up to 10 wraps is carried out, in which it is possible to change the substance applied to the skin. If accumulations of excess fat are only in certain areas, then not the whole body can be wrapped, but only problematic parts.

A course of mesotherapy is also prescribed for weight loss, among other purposes. In this case, through short needles inserted where excess fat has accumulated, a mixture of drugs enters that break down fat cells, forcing the fat to enter the intercellular space. From there, it, together with the remnants of the administered chemical preparation, is removed with the outflow of lymph. Thus, part of the fat cells is destroyed and is no longer restored. Even with the wrong diet, weight gain will be slower (although it's better to change your eating habits and keep a slim figure). With the help of mesotherapy, it is possible to remove accumulations of fat in certain areas in several sessions.

Like mesotherapy, cavitation destroys fat cells, only through ultrasonic vibrations emitted by the working head of the device. Of course, these procedures cannot be considered as a method of combating excess weight in obesity of the whole body, but only as an effective way to correct the figure in certain places. It is not used to reduce weight by 15-20 kg or more. The destruction of fat cells with ultrasound allows you not to injure other tissues (including the skin), nerve endings and blood vessels. The procedure does not cause much discomfort to the patient and does not require a rehabilitation period.

The fight against excess weight should be stretched over time, and not take place in record time. Slow weight loss accustoms a person to a new diet and physical activity, so it will be easier to maintain a toned figure in the future.

You lose weight in full, but the weight does not go away. Or so: leaves, and then comes back. And you can’t understand: why you can’t lose the excess, because you are struggling with it so much! But the fact of the matter is that there is no need to fight ...



No, we do not urge you to go to the heavy weight category at all. Superfluous is superfluous. It's not good for health or figure. However, everything that most of us do in an effort to lose weight - starve ourselves with strict diets, sweat in the gym ("I'll die, but I'll run 10 km!"), - all this, alas, does not work. And what will help to lose excess? We found this out with our experts and learned many interesting and effective tricks, among which are completely unique - the “toothbrush rule” and the “dialog method”.

About weight and scales

So, before you start fighting with the excess, let's find out if it is superfluous. So you weighed yourself, entered the data into the online calculator for calculating body mass index (BMI) and - oh horror! - found that the BMI is at the upper limit of normal. Or, worse, in the zone of pre-obesity. "That's it, I'm fat! - you decide. “From tomorrow I will eat only cucumbers!” However, focusing only on BMI is wrong. More precisely, correctly, but with reservations. First, you need to make allowances for age. For example, at 25–34, an acceptable BMI is 20–25, at 35–44, 21–26, and at 45–54, 22–27. That is, middle-aged people have a higher BMI than young people. And this must be taken into account. Secondly, trying to estimate the physique of people with developed muscles using BMI can give an incorrect result, because muscles are heavier than fat. “BMI absolutely does not work when we are dealing with athletes,” says Fatima Dzgoeva. - By the way, ballerinas can also be attributed to them. Former athletes may also have a BMI higher than normal. But even if you have nothing to do with professional sports or ballet, you can’t fit yourself into one cliché. ”

Deal with overload

Want to lose weight? Then the first item on the program should be a visit to an endocrinologist or nutritionist. And it does not matter how much you plan to lose - 5 kg or 15. “When people sell an apartment, they go to a realtor, and do not sell housing themselves,” explains Fatima Dzgoeva. “Your health should not be taken lightly. Trying to lose weight on your own, including through strict diets, can lead to weight gain and serious health problems. For example, as a result of rapid weight loss, gallstones can form. The next aggressive diet will lead to more stone growth. And this is fraught with formidable complications.” The doctor will start with an examination. In particular, it will find out the percentage of bone, muscle and fat mass. This is more objective than BMI. Perhaps everything is in order with you, but what seems superfluous to you is not superfluous at all.

“For example, for women aged 45+, a slight excess of body weight is even useful,” says Fatima Dzgoeva. - Due to fat, female hormones estrogens are formed, the production of which decreases after 40 years. In addition, studies have shown that a slight "overweight" prolongs life. Therefore, there is absolutely no need to adjust yourself to the model parameters. Even harmful. After that, self-hatred appears (“I’m fat!”), Stress, complexes, neuroses ... Such an attitude must be changed. If it turns out that there is still something superfluous, you need to figure out where it came from. After all, until you establish the cause of the "overload", it will be difficult to get rid of it. And the reasons can be both physiological and psychological.

Genes, drugs, lack of sleep

Genes, of course, are “guilty” of being overweight, but not always, but only with a certain genotype. It is the genotype that does not give a chance to lose weight only on a low-calorie diet - you have to make extra efforts. But there are few such people. Maya Plisetskaya identified the main and most common cause of obesity when she uttered her famous phrase: “You need to eat less.” Elementary - a person eats too much and moves too little. Hence the extra weight.

Another reason for weight gain is chronic lack of sleep. Scientists have found that a daily half-hour lack of sleep during the year increases the risk of obesity by 17%. If you don’t get enough sleep for years, the risk of joining the ranks of fat men, even with proper nutrition and regular fitness, increases to 72%. Some gain weight due to hormonal problems and metabolic disorders. “If a person is overweight, it is imperative to check carbohydrate metabolism,” advises Dr. Dzgoeva. - Insulin resistance supports and stimulates weight gain. In addition, it is necessary to exclude diseases of the adrenal glands and the thyroid gland. This can also contribute to weight gain.”

Without the sun - fullness

To a set of extra pounds can push and ... lack of sunlight. The production of serotonin - the hormone of happiness - decreases during the gloomy off-season. Fatigue, apathy, irritability, bad mood occur. How else can you get serotonin? That's right, through food. Sweets become an antidepressant. And everything would be fine if you do not abuse such a "medicine". But after all, many cannot stop and get fat, get fat ... However, the lack of sunlight threatens with a deficiency of not only serotonin, but also vitamin D. According to the latest scientific data, this can also lead to weight gain. Therefore, people who are prone to fullness should take a blood test for vitamin D. If it is not enough, you need to drink vitamin complexes or go at least for the weekend to where the sun shines.

Medications in the answer

Antihistamines (some of them increase appetite), hormonal pills, in particular contraceptives (the latest generation of contraceptives, as a rule, do not cause weight gain, but everything is individual), drugs for the treatment of hypertension, the same beta- blockers are wonderful drugs, they lower blood pressure, slow down the pulse and reduce the risk of arrhythmias. But some have a side effect in the form of weight gain.

Everything from the head

It often happens that a woman says she wants to lose weight, and even makes some effort for this. But deep down, everything suits her - she feels fine, looks good, her husband does not care for her. And this internal mismatch can slow down the process of losing weight. On the one hand, it would not hurt to lose a couple of kilograms, but on the other hand, everything is wonderful. That's where the weight stands. “In addition, the tendency to overeat is a stable and beloved habit,” says Larisa Rudina. - And getting rid of a habit is difficult because of the repetitive links: "thoughts - actions - emotions." In the neural networks of the brain, such bundles literally form “paths” that rigidly determine our behavior. A simple example. You decided to redo the switches at home: they were at the top, they are at the bottom. So, it will take three weeks to develop a simple motor stimulus to unlearn to stretch your hand up, feeling for the switch. And it takes an average of three months to change a stable eating habit!” So don't expect quick results. Moreover, according to the expert, food addiction is precisely addiction. Same as drugs or alcohol. Habit change is hard work. But nothing is impossible.

The main rules for losing weight

Lose excess, as doctors say, will help the rejection of strict diets, exhausting workouts and the fight against excess weight. “Food should be comfortable,” advises Fatima Dzgoeva. - In priority - the Mediterranean style of food: fruits, vegetables, legumes, fish, chicken, seafood. Limit red meat to once a week. Fats - at a minimum, except for olive oil, it improves the condition of the walls of blood vessels. Breakfast should be rich and varied. Studies have shown that the more components it includes, the less prone to obesity. Physical activity should be comfortable. You have to do what you like. “It’s better to do three squats every day than to run a marathon once a month and collapse,” says Larisa Rudina. - I call it the "toothbrush rule". We brush our teeth every day, without thinking, whether we want it or not, whether we are in the mood today or not - we clean it, and that's it. The same should be true with physical activity. First, we determine what you are really ready for, and then we remove this action from the “choice zone”. We just do it! This is exactly the case when discipline is much more important than motivation.”

Get off the diet

In addition, it is important to change the internal settings. “When you say, “I want to go on a diet,” you predict a series of difficult days in the future. Which, of course, causes an internal protest, - continues Larisa Rudina. - Therefore, you don’t need to go on a diet, you need to get up from a diet! Try to evaluate your life in terms of gain, not loss. After all, food makes us happy. So learn to eat little by little, savoring every bite. Then you don't even have to give up forbidden foods. For example, if you like chocolate, do not eat the whole bar, but put a small piece of dark chocolate under your tongue like a pill.

After reading our article, you are unlikely to immediately begin to live by the new rules. Changing habits is not easy. But you still try to introduce new rituals - start every morning with a glass of water, before breakfast, stand on the bar and remember the “toothbrush rule”. All this really works and helps to maintain the correct weight.

Minus 50 grams

Agree with yourself - this is another important point in the weight loss program. “For example, a lazy thought appears -“ we should do exercises, ”says Larisa Rudina. - And her inner voice drowns out: “Come on, sleep, you’ll do it on Saturday, you’re so tired!” The dialogue usually ends there. And you need to lead him further: "Well, you sleep, and I'll go do exercises." The inner voice will immediately begin to resent: “How, without me ?!” But you can offer: "If you want, join." Try to analyze at least one day of life and you will see that our behavior is often affected by insultingly simple things. One can indignantly reject this "absurdity". And you can laugh and start moving your knees (and other parts of the body). Laughter takes us out of the "cortisol zone" - the zone of stress, and movement ensures the production of serotonin - the hormone of pleasure. And it happens very quickly." Another important tip: do not try to lose more than ten kg at once. This can only be achieved by extreme diets, the dangers of which we have already spoken about. Break the task into subtasks. In psychology, this is called "solving the elephant piece by piece" (a huge elephant is the problem). So, agree with yourself that you will lose weight by 50 g per day. Agree, 50 g does not sound scary. And most importantly, it is quite real. But in a year you will lose 18 kg! Assuming: 50 g daily, no skipping or self-deception (I'm so tired today, I'm stressed, just one tiny chocolate bar ...).

And now - the most important thing. Before you start losing weight, choosing a fitness center, buying “healthy foods”, ask yourself one question: “WHY do I need this?” WHAT will I do to become slim and healthy? WHAT will I replace an evening with a cake in a home theater? And answer these questions to yourself as honestly as possible. Since we are not talking about a one-time breakthrough: I will suffer for a year, and then how it will be. You choose a lifestyle. Forever and ever. For life.

Fatima Dzgoeva, endocrinologist, Federal State Budgetary Institution National Research Center for Endocrinology, Ministry of Health of Russia, Ph.D.

Larisa Rudina, psychologist, associate professor of the Faculty of Sports Management of the RANEPA, Candidate of Psychological Sciences

Interview for "Women's Journal" with Sviyash A.G. , Kyiv

Why do you think women, even when they are getting fat, keep talking about how they are losing weight? Why is this one of the main problems in our heads - in your opinion? Is it profitable for us to look for diets, discuss them, try them? Is it a way of communication or personal complexes? Is life a struggle? Or is this a game?

Absolutely all people in their behavior are guided by typical attitudes (stereotypes, unconscious programs or beliefs). This is very convenient, because we do not need to make a choice every second, we make decisions automatically, unconsciously, based on these attitudes.

For example, having met a friend, we greet him, and we expect him to also greet us (and not spit at us, for example).

This kind of unconscious behavior is very convenient because you don't have to waste energy on constant decision-making (remember how tired you feel when you walk around the store for several hours trying to choose the right thing for you). And it's safe¸ because you can easily predict other people's behavior.

On the other hand, such unconscious behavior sometimes creates many problems for us. For example, with our weight. Two hundred years ago, women had no idea how much they should weigh, and what figure they should have - these issues were indecent even to discuss.

Today the situation has changed. Women flaunted their bodies, and stereotypes immediately formed in this area. Their sources are very different.

One of them, in my opinion, was the body shape of girls demonstrating clothes - models. Designers chose the thinnest girls possible so that people would look at the clothes and not be distracted by the models. The hanger, even if it is self-propelled, should not draw the attention of the audience. But women unconsciously associated beautiful clothes with the shape of the model's body, and as a result, the former "clothes hangers" became a symbol of female beauty. And all women began to strive to be like models.

And it is very difficult to lose weight, because other manufacturers of goods have already baked, accumulated or fried a huge amount of very tasty products, and in every way they inspire us to buy and eat all this (remember the New Year's selling hysteria). They are helped by our instincts, which say: “If you are a successful person, confirm this, eat your fill. Only unsuccessful, busy survival people can't afford to eat well." If you remember, in the East, the weight of a person still indicates the level of his well-being. And in Japan, they try to touch a fat person - in order to recharge their luck from him.

So one “need to be thin and lean” program inside us is fighting with another “eat when you can afford it” program. Well, the internal struggle always leads to discontent, the origins of which are sometimes difficult to understand. You can talk a lot about diets and excess weight, but unconsciously confirm your well-being - through weight.

- What lessons does Life give us if we are unhappy with our appearance? The desire to be, like, for example, Twiggy - is this an idealization?

Twiggy herself is just a very small, delicate woman. But through the efforts of the media, she became an idol, which millions of women aspire to be like. They strive unconsciously, working out the new attitude inspired by them: “you can be successful in life (marry a prince, achieve success in your career) if you look like Twiggy.”

By itself, this is just an attitude, like "say hello when you meet a friend."

But an attempt to change your body, to make it thin, meets the resistance of an organism that wants to live, that is, to eat. This resistance leads to lingering self-judgment. And this is, if you remember, idealization. The essence of which is no longer achieving the desired weight, but the very process of fighting with your body.

Let me briefly remind you that idealization is an idea that is excessively important for a person, if it is violated, he plunges into long-term experiences. In this case, we are talking about the idealization of their appearance. The media imposed the idea (setting, stereotype) that "you can consider yourself beautiful if you have a shape of 90-60-90 and weigh no more than 50 kg."

This is impossible for physiological reasons for most women, but the attitude is so strong that a person is guided by it unconsciously, without thinking about where it came from and whether it can be realized. There is no time to think, you need to work out the installation! So the struggle with your body begins, accompanied by endless experiences.

And, as you know, what you fight with, you get again and again.

Outwardly, it looks as if some external force (God, Life, evil forces) endlessly pokes your nose into your weight and says: “Do you condemn this? Judgment is a sin. Accept and love yourself. Until you do this, you will gain your weight again and again.

In fact, there is no such external force. We ourselves are unconsciously carried away by the process of struggle and forget about the final result. The process of struggle becomes much more interesting than the result.

After all, the struggle is a process of overcoming, these are strong emotions, this is development, this is life! The result itself against the background of the struggle is boring and often not needed, because after it life will become insipid and uninteresting. Especially if there are no other equally significant goals. Therefore, while you are passionate about wrestling, it can be very difficult to achieve a result.

One woman once told such a story. She spent 15 years trying to lose the "extra" 12 kilograms. Diets, nutritional supplements, special clothing, fasting, sports - everything has been tried with zero results. At the same time, the rest of her life was quite normal for her - she is a mother of two children, a good relationship with her husband, a good career at work.

Then, at some point, she got tired of it all. And she said to herself: “That's enough. Let them suffer, looking at me, fat. I wanted the best, but nothing worked out for me. I don't pay attention to my weight anymore." And she abandoned all her diets and diets. Of course, the accumulated experience did not allow her to overeat, but she stopped paying attention to her weight and allowed herself many food pleasures.

A month later, she noticed that the clothes became too big for her. She stepped on the scales and was surprised to find that she had lost the much desired 15 kg before, without making the slightest effort for this! Her goal was realized as soon as she stopped fighting with her body. When she approached her husband and said that she had lost 15 kg, he replied: “Honey, maybe you are sick? You need to eat well so you don't get sick. Please eat well, I'm worried about you and your health."

And she felt great annoyance with herself for having spent a huge amount of effort, time and money on something that no one really needed. She was just unconsciously working out an external attitude about what a woman should be. Although her husband loved her for who she was in reality, and not in her fantasies.

- Maybe, losing weight, we adapt to the standard, but in fact we can change these standards ourselves?

I think it's time for women to stop being robots, unconsciously working out the attitudes invested in them regarding body shape and weight. We must learn to live intelligently, using the ability to think given to us from birth. And choose for yourself what figure and what weight you are more comfortable to have.

When you see a dozen or two identical slender girls on the screen (for example, in backup dancers), you get the feeling that they are cloned and grown in the same incubator.

Since the form is the same, the content is apparently the same. Like soldiers in the army. There are no Personalities in the army, there are dumb executors of other people's commands, robots (ideally, of course),Do you want to be a robot mindlessly following other people's instructions? Probably not. You want love, happiness, personal well-being, awareness of your exclusivity, don't you? But only the Personality can claim this. The robot does not have its own desires, it executes other people's commands.

If you want to be a Personality and build your own life, and not be a blind executor of other people's settings, then start thinking. And the easiest step on this path is to decide for yourself what weight and what forms you consider acceptable and achievable for yourself. Most likely, they will differ from the stereotypes imposed from the outside. And then you build a plan to achieve this result. And slowly go to him, not feeling the slightest dissatisfaction with yourself about your current state.

- You focus on the right relationships not only with other people, the world around you, but also with yourself. In particular, it is about self-love. Do we, poor women, need to suffer, go on diets, deny ourselves edible pleasures, or is it enough to love ourselves for who we are? You look - and others will like you, and no one will notice that you have 100 kg in weight, will you seem like a reed in their eyes?

The movement towards any results should begin with self-love, then these results will come to you easily, effortlessly. We tend to think the other way around: Why love me now? If I lose 20 kg, then I will be worthy of love.

This is mistake. Even if you inadvertently lose 20 kg, you will immediately find spots on your skin, insufficiently white teeth, bad hair or something else. And the fascinating process of fighting with yourself will continue indefinitely.

No external victories are needed to give up the fight, everything necessary for a truce is always in your head. You just need to give yourself a command, and the struggle will stop. It's not very easy, but it's possible.

More often this is done out of desperation (as in the example above), but you can not wait for this unpleasant event. And just tell yourself not to worry about your weight anymore. And to make sure that your vain mind no longer burdens you with these thoughts and experiences is not at all difficult. The solution to the problem of weight is not in activity, but in the way of thinking, in changing the attitude towards oneself.

- We often, looking in the mirror, say to ourselves: I'm so fat, I'm ugly, again the waist is not visible, and so on. What consequences can expect us for such "orders", and how to resist them?

If you tell yourself that "I'm fat, I'm ugly", then you condemn yourself for something bad that you did (for example, you failed to reach the desired weight, were lazy, etc.). You are to blame, and the guilty must be punished, we know this from childhood. As a result, you unconsciously create a punishment-waiting mode in yourself, and your subconscious mind finds a way to create trouble for you.

That is, many (not all!) of our troubles are the result of our own unconscious expectation of punishment for our bad behavior (for example, for overeating).

What can be done about it? Stop thinking bad about yourself. To do this, you need to fill your head with positive statements (affirmations), displacing negative thoughts about yourself with them. For example, it could be thoughts like “I am delighted with myself! I approve of all my actions! I accept my body and ask for forgiveness from him for my condemnation. IM proud of myself! I am delighted with myself! I approve of all my actions! I'm great!".

It is clear that at first such thoughts will cause you disgust, headache, up to nausea. Don't worry, it will pass quickly. A couple of hours of repeating positive affirmations will make you feel better. And then they will become part of your way of thinking, positive thinking. And since you think positively, you will not feel guilty and you will not need to punish yourself, that is, create trouble for yourself. Problems will go away from you, you will joyfully sail on the waves of life.

And if you sincerely want to change your weight in this state, then your subconscious mind will immediately find a way to do it in the best way. It is clear that this will not happen by magic, but you will have to make very real efforts (use diets, exercise, etc.), but you will do all this with pleasure, and excellent results will not be long in coming.

But this will not happen until you change your attitude towards yourself and your body. Otherwise, some very smart fighters with their bodies will immediately decide: “well, I agree to mumble your stupid affirmations for two hours a day, if only I lose weight.” Such bargaining does not take place.

First, you completely remove the condemnation of your body and begin to love yourself with all your splendor, despite the attempts of the media and your acquaintances to hang on you some kind of installation about your imperfection. And then, if you need it for some reason, you can change your weight. Chances are you won't even need it - why change what you love?

Although, in order not to upset others, or to become more attractive to men who are also duped by media propaganda, you can slightly adjust your weight.

- Is it possible to lose extra pounds through psychological beliefs, to build up (I don’t mean Dovzhenko coding or hypnosis)?

External coding usually only helps people who are gullible, with low internal criticality. It must be said that women are by nature more open to external guidance than men. Therefore, if you are not very critical, then you can successfully use both the methods of external introduction into your subconsciousness of weight loss settings, and the methods of self-programming, for example, according to the method of M. Norbekov. For uncritical people, this helps to achieve the desired result. Provided, of course, that they need this result.

What I mean? Some time ago, a woman asked me for advice about her overweight. She tried all known methods of losing weight - shaping, fasting, diets, nutritional supplements, etc. The result - for ten years of fighting with herself, she added another 15 kg to herself.

Moreover, the weight was added even when they were on a strict diet and ate a couple of crackers or a few dried fruits a day. The result is fantastic, contrary to all the laws of materialistic science! Weight arose as if from nothing! In fact, apparently, her body absorbed and converted into body fat the energy that it received from the environment with breathing and during sleep.

So, I immediately tried to find out why she needs to lose weight? And what will happen when she achieves such a desired result? The answers to these questions were very vague. The situation became extremely clear - in fact, the woman categorically did not want to lose weight.

She is a housewife, raised three children, her husband makes good money and supports the family. She had her first child immediately after graduation, that is, she did not work a single day. While the children were small, she was in demand. When the children grew up and became independent, she was not "in business", unclaimed. She is afraid to go to work, to do her own business, too, to bring up no one else (except for her husband, perhaps). She does not know how to sit idle, she has not been trained since childhood. What is she now, to die at her 45 years old, or something (as pensioners often do after retirement)?

It was quite a stressful situation, and she quickly found a way out of it - she began to fight with her body. Often wealthy women in such a situation fall ill and heroically fight for their health, completely unwilling to recover.

Here, an easier option was chosen - the fight against excess weight (with a sincere unconscious desire to never win it). When she realized these processes, we jointly began to look for a way out of this situation. And it is obvious - you need to make sure that she has some other exciting business in her life, and she does not need to cling to her weight at any cost.

We mapped out steps months in advance, and she went off to do them. I am sure that her weight will go away as soon as it becomes a real obstacle to her on the way to new goals. Unless, of course, she derives other benefits from it (they were not viewed here).

What is meant by "other benefits"? The fact that being overweight gives many women unconscious benefits, which he is not willing to give up in exchange for weight loss. Therefore, the weight does not decrease.

Here are a few of these benefits:

Being overweight makes it possible to fill your life with meaning, gives you a purpose in life, demand, the opportunity to develop and communicate with new people (as in the example above);

You can blame your failures on excess weight, otherwise there would be discomfort from having to take responsibility for them;

Being overweight allows you to avoid the stress of disappointment in the arrangement of your personal life (if I lose weight, then I will get married. But internally I am not at all ready to join the struggle for building a family life due to low self-esteem. As long as you are overweight, you can not fuss with your personal life);

Excess weight helps to avoid the stress associated with the desired changes in life (change of job, divorce, etc..). You want to change something, but are afraid to do it, and blame it on your weight why you do not make these changes;

Often overweight is the result of improperly constructed communication, which consists in feasts or visits to restaurants. If you eat less, you will lose some (if not all!) of communication, and you can’t think of anything in return. Therefore, you are doomed to be overweight;

The very process of eating food leads to an outflow of blood to the stomach, and restless thoughts calm down in the head. If you don’t know how to live in peace with yourself and the people around you (you have a lot of idealizations for which you fight endlessly), then you will unconsciously push another piece into your mouth all the time to calm down. That is, here the benefit is not in weight, but in the process of calming down with the help of food, and excess weight is a consequence of these processes.

This is only part of the hidden benefits that women receive along with their kilograms. And these benefits turn out to be stronger than all diets and shaping, so the most effective weight loss methods for others (!) Slow down on you. And so it will continue until you realize these benefits and make sure that you no longer need them.

- Maybe you can justify us, and tell us how to deal with body fat, and so that the fight does not become a fixed idea, but leads to the desired results? Think of affirmations? Draw yourself? Hang a target portrait above the bed? And to live and rejoice: should there be a lot of a good person?

You again ask about what needs to be done. But, most likely, many women have already tried all this. Therefore, I suggest that they DO nothing for the next two or three months to reduce weight. More precisely, do not do anything new on this topic in relation to what you are doing now.

And they themselves start to think.

Why do you need your overweight?

What benefits do you get from having it?

Where does your weight fit into your value system?

And are you ready to sacrifice part of work, communication, raising children, or something else very important to you in order to lose weight?

Are you ready for the changes that come with weight loss?

What will you do, what will you do?

Why aren't you doing it now?

Does being overweight prevent other women from doing what you plan to do after losing weight?

If not, are you not being cunning with yourself?

Are you ready for internal changes, are you aware of their consequences?

Or would you prefer to brush aside these thoughts and start eating another batch of supplements?

This will mean that you are not ready to lose weight, nothing more.

Find the answers to these questions, and you will understand why you have created yourself overweight. And why categorically are not ready to get rid of it.

If you understand this and change your guidelines, then any technique known to you will help you lose weight - it has helped many other women who do not cling to their weight. Or he will leave you, as in the first example. Good luck on your path to an intelligent life that you have not tried before.

Questions were asked by E. Kirichenko