When losing weight, you should not count on a quick result, to effectively achieve your goals, it is important to walk more, sleep enough, keep a food diary, and follow the drinking regimen. Irina Berezhnaya, the candidate for medical sciences, gastroenterologist, and nutritionist, spoke about this in an interview with RT. According to the expert, you can not abruptly refuse food and immediately begin to train intensively. As the specialist emphasized, it is important to prepare your body: start with yoga or Pilates, and only then move on to power loads. People who are really overweight should lose weight under the supervision of doctors, Berezhnaya advised.
- Spring has come, and many are starting to pay more attention to nutrition and physical fitness, preparing for the summer vacation. What to look for when losing weight and why many people simply cannot lose weight?
- The main reason is non-compliance with the regime. What is the most important desire for weight loss in most people? Lose weight fast. People stop eating, severely restrict themselves, and do not drink enough fluids. They begin to train intensively, but the body cannot rebuild so quickly. Untrained people should start with Pilates or yoga. We need to walk more, and many of us do not like this, especially those who are constantly driving. They even go to a nearby store by car, that is, these are already pathological habits. In addition, you need to get enough sleep - at least eight hours. If people do not sleep enough time, and there is no regular meal at certain hours, then, naturally, there will be no weight loss.
Should I follow a specific diet? And what diets are the most dangerous?
- Any mono diet is not good for the body. You just need to sit down and write down your diet throughout the day, without thinking about the number of calories. After you have kept a food diary for three to four days, you need to analyze it, and then you will immediately see what you could not eat. So, you need to immediately remove it and take note that these snacks are not good. It must be understood that no diet will save if the total caloric content of the diet is higher than the number of calories that you spend. It is also worth cutting out simple carbohydrates, especially in the afternoon. Eat often, in small portions, and keep a drinking regimen. This will already be enough for 90% of people to lose weight.
How to eat before and after training? Where should beginners start?
- On the day of training or the day before, protein foods should be in the diet. Two hours after training, you can eat complex carbohydrates: low-fat and unsweetened cereals or cereals. After four to six hours, you can eat meat or fish products, but not salty. If you are just starting to train, then you need to start with the simplest - walking. You can walk on the path, but it is best on the street, you just need the right shoes. The more weight, the slower you need to walk, but longer, and fat burning in such patients is much higher. You can stop using public transport. If you got off the subway and there are two or three stops to work, then walk them on foot. You need to start with this, and then there may be swimming callanetics and yoga. Only when your ligaments and muscles are in good shape, you can start strength training.
- With the onset of the warm season, should I drink more water? How to calculate your rate?
- In fact, 100 ml per 1 kg is a lot. If you use about 20 ml per 1 kg, then you get 2 liters, but you need to understand that this is not all at once. It is necessary to drink during the day regularly, in small sips. You can drink half a glass of water every hour - this is quite enough to start metabolic processes.
- Many people take dietary supplements and various drugs to speed up the process of losing weight without a doctor's prescription. Why are they dangerous?
- To decide whether you need them or not, you need to go to the doctor because you need to clearly study your endocrinological status. But in fact, there are no magic pills. What do all the people who buy dietary supplements hope for? The fact that this is a magic pill and it will help. Will not help.
- Products that are strictly prohibited when losing weight - is there such a list of restrictions? Or should you allow yourself a little of everything?
- Here the question is not only what you eat, but in what quantity - that's what matters. Therefore, if you like chocolate, you can afford bitter in a small amount, there are no contradictions and contraindications to this. Before limiting yourself severely, you need to understand what your body needs, and what are the needs. You can just eat a salad with vegetables, it is not necessary to put cheese there, and its calorie content will already decrease by three times. Each person should choose certain foods that are well tolerated, enjoyable, and do not harm the body.
- Which doctors should be visited before contacting a nutritionist? What is the range of analyses?
- First of all, you need to go to the therapist, take biochemical and clinical blood tests, check the level of vitamin D, do an ECG and measure blood pressure, and find out the level of sugar in the blood. If you are really overweight, then you need a serious program, including a consultation with an endocrinologist, to prescribe thyroid hormones, hormones that are responsible for overweight, insulin, insulin-like growth factor, ghrelin, c-peptide - what is responsible for weight gain, and is associated with the pancreas and type 2 diabetes mellitus.
With this range of analyzes, documents, and conclusions, you can go to a nutritionist who, having all the research in hand, will calmly write out a dietary program that you can follow, but you just need to understand that this is a daily, constant job, and this is not two weeks. We think: in two weeks we will lose weight, and then we will eat everything. Nothing like this! It has to be a way of life.
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