Weight loss seems to be very easy. It’s enough to follow a strict diet, play sports actively, and lose extra pounds. But this weight loss approach is not always effective and safe. You can lose weight by following basic rules or using bariatric surgery without harming your health, provided there are signs of it being performed.
Safe rules and techniques for weight loss
In order to lose weight safely and effectively, you need to follow certain rules. Strictly following these is very easy to say goodbye to being overweight. Everything you need:
- Lose weight slowly. The human body needs the energy it needs every day to function normally. When the flow stops, the well-coordinated work of the internal organs and systems is disrupted, which can lead to various diseases. The norm is 1-2 kg of weight loss per month, no more. Such safe weight loss does not affect your health in any way.
- Include healthy (unsaturated) fats in your diet: fish oil, olive oil, nuts, avocado, etc. They are involved in the secretion of hormones and promote rapid satiety, improve the functioning of the gastrointestinal tract.
- Count your calories. You can get rid of extra pounds without particularly compromising your personal gastronomic preferences. Calculating the caloric content of foods will help you lose weight properly. Many people reject this technique because of its complexity. However, by reasonably limiting your caloric 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, not spending as many calories as before. It is necessary to speed up and thus lose weight safely: always get enough sleep, prevent hunger, play sports, and definitely have breakfast with complex carbohydrate-saturated foods. You need to quit smoking and all kinds of alcohol.
- Follow the drinking system. To begin the process of losing weight without compromising health, drink at least 1. 5 liters of water a day. It can speed up metabolism and break down fats, as well as reduce appetite. Any form of weight loss includes a ban on the use of carbonated and other sugary drinks.
- Reduce your sugar intake. Refusing the product contributes to rapid weight loss because it contains 90% of the food. But you should not get rid of it completely. The body needs natural sugar (from fruits, berries), but refined sugar is unhealthy.
Nutrition experts advise replacing black tea with green tea. Studies have shown that this drink contains a number of antioxidants that promote fat burning and speed up metabolism.
You need to stop on a rigid diet for safe weight loss. Strict restrictions on food intake negatively affect the functioning of the whole body. Plus, after a hard diet, all the pounds lost 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. One quick way to lose weight is to exercise and diet at the same time. Exercise not only promotes muscle building and the removal of excess fat, but also improves the functioning of the cardiovascular system:
- Severe outbreaks-an effective way to train your pool and hips.
- Squat. These are excellent exercises for weight loss in the fight against extra centimeters, not only on the hips but also on the waist, because movement will affect all muscle groups.
- Strengthening the muscles of the back. Few know that special back exercises can help you lose weight. Not only do they promote fat burning, they also build a strong muscle frame.
- Development of the press. Exercises that develop abdominal muscles can help you lose weight and create a slim silhouette. You can achieve the relief you want in your lower abdomen by creating a load on this part of your body. The popular "bike" and "plank" exercises cope perfectly with this task.
- Push-up. One of the basic exercises that is recommended to be included in every workout and done regularly. This type of physical activity is beneficial for people of any age.
Reclining in combination with running or brisk walking (Scandinavian) can speed up your metabolism. As a result, you will lose more pounds.
When selecting physical activity, it should be noted that in case of obesity (BMI above 30), exercises should be checked by a specialist. This is due to the fact that in case of high excess weight, the load on the body increases significantly. Exercise can cause joint and spine pain and increase the risk of high blood pressure (hypertensive crisis), stroke, heart attack and other illnesses.
The set of exercises for obese patients should be selected and administered individually. The specialist prescribes a load, taking into account the physical data, the general state of health, the presence of concomitant diseases, human abilities, specific goals.
List of bariatric slimming surgeries
Effective diets, physical activity, and other methods that solve the problem of being overweight do not always bring the desired results. This is due to the fact that most people are not able to consistently eat right and follow a regular workout program. The extra pounds are starting to grow fast. It is no longer possible to stop weight gain with just proper nutrition. To achieve weight loss, surgeons use a variety of surgical treatments.
Gastric banding
This consists of placing a silicone ring (tape) on the upper part of the stomach. The organ is divided into 2 parts. The food first enters the first small section of the organ, passing through a narrow passage in the area of the ring, and then into the main part of the stomach. Thanks to the binding, the food is preserved in the first part, so by eating a small portion, one is quickly satisfied. Tape is a reversible manipulation, the ring can be removed if necessary.
Stomach bypass
The essence of the surgery is to divide the digestion so that the food bolus immediately passes into the distal sections without entering the duodenum. The surgeon cuts off part of the stomach and forms a small sachet of up to 50 ml. The remaining organ is sutured - not removed from the abdominal cavity. It creates an anastomosis between the "new" stomach and a part of the small intestine. Due to a decrease in stomach, a person cannot eat the usual dose. Food makes a detour, its breakdown and nutrient uptake take place much later than before surgery.
Sleeve gastrectomy - Sleeve
One of the most popular and effective surgical methods for weight loss. During surgery, 80% of the stomach is removed by cutting off the bottom and body of the organ. A long, thin vagina remains, which is why the method is otherwise called vaginal gastroplasty. The volume of the organ is reduced almost 10 times. A bunch of food 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 disrupted because all the physiological valves in the organ are retained. Surgery is irreversible - it is impossible to restore an organ to its previous size. It is used in patients with diabetes mellitus who have grade 3 obesity. The risk of complications is extremely low.
Gastric application
It can be called a modification of the classic vertical resection of the stomach. The essence of the surgery is also to reduce the size of the organ, but not by resection, but by suturing the walls. Part of the stomach is blocked from the digestive process. The results of the treatment are the same as for Sleeve surgery. The procedure can be reversed within 12 months.
Biliopancreas shunting
Complex surgery involving major anatomical reconstruction of the digestive system. It aims 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. Next, in the duodenum region, the small intestine is cut off, and its final segment is sutured to the "new" stomach. Another is the area of transition from the small intestine to the large one.
As a result of a complex operation, the food screw moves in one direction and the digestive juices move in another direction. They are located almost at the exit of the colon. The effect of the treatment is very high - patients quickly reduce their excess weight. As a result of the treatment, the amount of food consumed decreases due to the resection of the stomach, and the absorption of nutrients decreases.
Gastric ballooning
Unlike previous methods, this is not surgery - it is not done laparoscopically, but endoscopically. The procedure has a short-term effect. The essence of ballooning is to insert a silicone ball into the stomach filled with a solution that is safe for the body. It is placed in the stomach using an endoscope and filled with fluid through a valve.
Being in the body, it takes up the most, which does not allow a person to eat much. The balloon presses against the wall of the stomach and activates the receptors for satiety, quickly suppressing hunger. The procedure is reversible, after six months the ball must be removed or replaced.
Effectiveness of bariatric surgeries
Bariatric surgery is by far the most effective way to lose excess pounds with a body mass index above 30. Weight loss can be observed within 1-2 years. Surgery helps those who can’t limit themselves to a meal and go to the gym for a long time to find new life.
A positive postoperative result can be observed in everyone without exception. Fear of food breakdown will disappear, people will be more confident in their abilities, they will get rid of complexes. The effectiveness of weight loss depends not only on the surgery but also on the patient. You should strictly follow all of your doctor’s recommendations after surgery. Ideally, take vitamin supplements and follow a diet, eating only healthy foods. To stay fit, exercise regularly.
Surgery not only helps 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 surgery. In general, the following conditions are contraindicated:
- mental illness;
- Under 16 years of age;
- pregnancy;
- breast-feeding;
- alcohol dependence, drugs;
- chronic infectious diseases;
- severe pathologies of the cardiovascular and pulmonary systems;
- malignant tumors;
- violation of the coagulation system;
- pathology of the digestive system.
Choosing slimming surgery is a difficult and responsible task. Like all surgeries, there are some risks involved, so bariatric surgery is used according to strict indications.
The main principle of safe weight loss is to maintain energy balance throughout life. In vain do we "sit" once a month on water or other diets. 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 being overweight disappears forever.