Excess weight is a problem for most women. Perhaps every lady, even if she is overweight, has at least once uttered the phrase "It's time to lose weight" in front of the mirror. Until recently, pharmaceutical companies and the media actively supported the idea of \u200b\u200bworking yourself into a stick, but the trend is fading.
Many companies attract normal weight girls for advertising photoshoots. How to understand that you are overweight? When do you really need to cut back? And how to do it right? More on this below.
Overweight: how to find the norm and whether to lose weight
There are several formulas for calculating normal weight:
- Women: height minus 100. Men: height minus 110. Thus, the permissible body weight for a woman with a height of 175 cm is 72-75 kg.
- Lorentz formula. (Height (cm) - 100) - (Height (cm) - 150)/2.
- Calculation of body mass index: body weight divided by height squared. Sample weight 75 kg and height 180: 75/1, 8 · 1, 8 = 23, 15, normal weight. An index below 20 means underweight, and above 30 means overweight.
But you shouldn't just focus on weight. You need to consider your body type, as well as the amount of fat tissue. There are many women who are underweight and have visible layers of fat on their abdomen. Remember that women should have at least 25 percent body fat for normal body function.
Coordinator of psychological treatment programs
If you have calculated your weight and it is more than 5 kg, you should not immediately go on a strict diet. This may be your normal body weight, as all figures are approximate. But if it becomes difficult to walk, if you are worried about shortness of breath, as well as if you have other health problems, then you need to reduce your body weight.
We want to make it clear right away that no pill, enema or magic will help you get a good figure. The only option is to eat well, respect your calorie intake and increase your level of physical activity.
If people accepted the above fact and stopped believing in quick, magical methods to lose extra pounds, the problem of losing weight would not be so acute.
How to start losing weight psychologically?
From a psychological point of view, there are several factors that prevent weight loss:
- Just the ability to enjoy food.
- If a woman has successfully lost 5 kilograms in 5 days, almost giving up most foods, such an experience introduces into her mind the idea that the less you eat, the better. But the organism trying to follow its own path constantly demands food, and the person inevitably breaks down.
- Lack of love for yourself and your body.
- Unconscious benefits that a woman receives due to excess weight. For example, he was once subjected to harassment and even violence. The result is gaining weight to avoid the male gaze (although excess body weight does not guarantee complete safety).
- Eating disorders. This problem is diagnosed in most overweight women who want to lose weight.
Is it possible to lose weight forever?
Losing weight is not as difficult as many people think. Is this really true? Indeed, 58% of women who lost weight regained the weight within a few years of losing it. But this is often the case: after achieving the desired body weight, a person relaxes and stops watching his diet.
To maintain weight, you need to maintain calorie intake, that's the whole secret. It is not always necessary to count calories and weigh food, it is enough to limit (do not exclude) flour, sweets, fatty foods, eat more vegetables and fruits, enough protein and carbohydrates.
And of course, working with your inner problems and complexes will help you keep your weight off. Psychological weight loss for a woman is self-acceptance and independence from other people's opinions.
Why do people gain weight: is it always due to poor nutrition?
Often yes, but there are also cases where nutrition has nothing to do with it:
- Hormonal disorders.
- Tendency to swelling.
- Metabolic disorders.
- Taking certain medications.
10 reasons to lose weight
TOP 10 reasons for losing weight given by women:
- Men like it.
- Wear any clothes.
- Easily climb stairs, catch the bus, etc.
- Have sex without shortness of breath.
- Improve your health, give birth to children, etc.
- Like yourself.
- Wear nice underwear.
- Feel free to undress on the beach or in front of your partner.
- Fits easily into public transport seats.
- Improve your personal life.
If weight really bothers you, and there is a lot of it, losing weight will certainly help to solve the above problems. But if a girl already has 1 kilogram and she already considers herself a huge mountain, the problem should be solved with self-respect, otherwise it can lead to anorexia.
The most unsuccessful weight loss methods
In search of magic remedies for weight loss, mankind seems to have tried all options: pills, herbs, Ayurveda, acupuncture, etc. Some options are simply useless, while others are downright harmful.
Magical river
Teas that help to lose weight have a diuretic and laxative effect. Thanks to this, the weight is reduced by a few kilograms, but it quickly returns. In addition, tea removes electrolytes and water from the body, which are necessary for normal functioning.
Pills
Diet pills have different mechanisms of action. Those that can be bought without a prescription at any pharmacy are generally completely ineffective. The most they can do is remove excess water. There is often a note on the packaging of such drugs: it is recommended to reduce portions, eliminate sweets, flour and fatty foods, and increase physical activity. In such conditions, you can lose weight yourself.
An entirely different type of medication is prescription medication that suppresses appetite or removes excess fat from food through the rectum. These drugs are used for overweight people, only under the supervision of a doctor. And one more thing: these are not magic pills that allow you to eat tons and lose weight. Medicines require compliance with a balanced diet and caloric intake.
Fat burning products
On the Internet, you can see an impressive list of foods that "help" burn fat: pineapple, grapefruit, chili peppers, celery, coconut oil and more. There is no evidence base, but many still believe this myth. NO fat burning products.
Low calorie diets
Diets designed for less than 1200 calories kill the body. Such weight loss will be fast (up to a certain point), but dangerous:
- Hormonal imbalance.
- Cessation of menstruation.
- Hair loss, deterioration of skin and teeth.
- Sudden weight loss causes sagging skin and wrinkles.
- Memory deteriorates.
- Performance decreases.
- The body goes into energy-saving mode, so there is a complete lack of libido, and erectile dysfunction is possible in men.
After some time, the body adapts to such savings and stops "giving" excess fat. How does a person who wants to lose weight think? "We still have to reduce the diet. "It is already threatening anorexia, acute lack of nutrients and exhaustion.
Why do you gain more weight after dieting?
The answer is clear: strict diets force you to attack food with triple force. Moreover, it is almost impossible to give up your favorite foods again, so the weight increases again. Diets with severe restrictions are especially dangerous: 1000 calories, protein, no salt, green, etc.
Psychological training for weight loss
The basis of any training is the activation of positive thinking, cleaning of all negative attitudes and normalization of the emotional background. A psychologist is always present in the group during the process to help those present relax. A positive psychological attitude often triggers and accelerates the process of losing weight.
TOP 5 tips from a psychologist to lose weight
- Decide if you really need to lose weight. It's entirely possible that you're comfortable with being curvy and that your desire to lose weight is just a result of public opinion.
- Set realistic goals for yourself. Healthy weight loss does not mean losing 3, maximum 4 kg per month.
- Learn to enjoy the process of losing weight: cook yourself delicious meals, serve them beautifully, buy a new gym, look for new recipes for low-calorie meals.
- Stop weighing yourself every morning, scolding yourself for adding 100 grams. You can weigh it once a week, and weight changes are quite natural, especially in women (for example, body weight increases due to fluid retention in the tissues before menstruation).
- You should love your body regardless of your weight. So pamper and delight your body, don't put off buying nice underwear or clothes until "later".
Anorexia: anti-motivation to lose weight
Anorexia is a form of eating disorder in which a woman (girl) simply stops eating because she constantly feels fat. The disease often results in death, so it is necessary to treat the disorder together with a psychiatrist. Anorexia occurs in three stages:
- Dysmorphomania. Criticism of appearance, caustic comments cause the first thoughts about losing weight as soon as possible. A person focuses on his shortcomings and stops seeing his advantages.
- Anorexia. The lady cuts the portions down to microscopic sizes, almost all the food is removed from the diet. If the food is eaten, it induces vomiting.
- We are cachectic. Complete exhaustion stage. Even if a woman weighs 30 kg, she continues to consider herself fat.
If you have symptoms of anorexia, you should consult a specialist:
- Obsessive thoughts about losing weight, your whole life begins to revolve around ways to lose weight.
- Wanting to eat separately from everyone else to hide your disorder.
- Excluding almost all foods from the diet, the menu includes only lettuce, kefir and water;
- Sudden weight loss, deterioration of hair, skin, cessation of menstrual cycle.
- Mood swings, depression.
The results of radical weight loss without working with a psychologist
The most dangerous thing in losing weight without psychological work is the development of an eating disorder. In this case, a person either completely excludes food (anorexia) or overeats, which then causes vomiting (bulimia). These are the most popular types of RPP. In addition, the lack of work on complexes will lead to the emergence of a new "deficiency" with which a person will struggle. And so on. in a circle.
Psychologist's help in losing weight
Experts provide help not only for chemical addiction, but also for weight loss. First you need to decide if you are really overweight or not. If losing weight is really important, the psychologist uses some methods to work with the subconscious in the program:
- Arrangements.
- Psychophysiological.
- The game.
- Art therapy.
- Cognitive behavioral therapy.
And, of course, the specialist first collects a complete medical history: in which family the patient grew up, what kind of relationship he had with his parents, what kind of relationship he is in now, etc.
Lessons are held individually and in groups. You won't get a list of "bad" and "good" foods, but you will learn to control your emotions and distinguish between emotional and physical hunger.