To lose weight quickly and definitely what to do?
- Because it gets fat
Why do you get fat when you stop smoking?
Why is it advisable to lose weight?
The weight is shaped
How to lose weight
Tips to get started
Do more exercise
Tips to lose weight fast
Is liposuction a cure for obesity?
Children and adolescents
- To lose weight quickly and definitely what to do? Tips to lose weight fast is now easy.
On the basis of recent data, it is estimated that in Italy, in 2015, more than one third of the adult population (35.3%) were overweight and even almost one in ten obese; this means that almost half of the Italian adult population (over 18) is overweight.
The percentage of those affected by the problem grows with increasing age, probably due to a greater sedentary lifestyle, and tend to be a problem that afflicts men more than women (44% of men are overweight compared to 27.3%). % of women, 10.8% of men against 9% of women are obese).
These data emerge in all their gravity if we think that excess weight weight is, together with sedentary lifestyle,
smoking and alcohol,
one of the most important cardiovascular risk factors responsible for more than 1000 deaths every week.
There are many slimming diets, some even correct and effective, but they often do not work because those who start them are not constant in continuing them. A form weight maintenance program allows those overweight to lose weight and not recover it anymore.
In this article we will explain how to lose weight and how to stop taking the lost pounds, we will explain the general principles of weight gain and weight loss: by following them and making a healthier life you will lose weight. We will also take care of the causes of weight gain and the benefits of weight loss, we will teach you to lose weight by following a healthy diet and exercising and we will give you some tips to get started.
Because it gets fat Prehistoric men, if they fattened up, could not help but be happy! In fact, fattening was the only way to protect oneself from starvation in case of famine.
If our ancestors ate more than necessary, the excess foods turned into fat deposited in their organism,
if instead they ate less than necessary, their organism converted the fat stored in energy.
Nowadays our refrigerators and supermarket shelves are full of food, so we do not need to use our organism as a pantry! Many people want to lose weight just for an aesthetic question, but the correct motivation should be to achieve a better state of health. In fact, overweight or obesity are associated with an increased risk of heart disease,
diabetes,arthritis and some types of cancer.
The foods we eat are a source of energy,just like gasoline for the machines. Our body uses energy to keep body temperature constant, to move and to keep its various functions, such as heartbeat, efficient.
The unit of measurement of energy is calorie.
1 gram of carbohydrates or sugars corresponds to 4 calories,
1 gram of protein corresponds to 4 calories,
1 gram of fat corresponds to 9 calories.
Overweight and then obesity are developed when more calories are introduced into the body than those actually needed: the calorie is the unit of measurement of the energy introduced with food, energy that the body needs to function and be active. However, if you take more energy than you actually use it, you end up getting fat.
The caloric requirement depends on several factors, for example from sex,age,constitution,level of physical activity performed (for work and / or hobby),metabolism.
Children need more energy per unit of body weight than adults because they have to grow. A 90 kg man needs more energy than another who weighs only 70 kg. A bricklayer needs more energy than an employee of the same age, the same sex and with the same build.
Even for people of the same age, the same body and the same level of activity, you may need different amounts of calories per day, due to differences in metabolism; those who have a faster metabolism need more calories a day.
Carbohydrates are contained in foods that contain sugars or starches. Among them we remember
Proteins are essential for the body and are contained in:
Fats are the most caloric nutritive principle and are mainly contained in:
Why do you get fat when you stop smoking?
There are essentially three causes for which, by stopping smoking, one increases in weight:
The nicotine present in cigarettes accelerates the metabolism, i.e. increases the amount of calories that the body uses at rest in a rather significant way (from 7 to 15%): without cigarettes the body will burn less calories and, with the same diet, will tend to gain weight.
Cigarettes reduce appetite, so quitting generally tends to feel more hungry.
Smoking is a (bad) habit; when one says enough, it is possible to feel the need and / or the desire to compensate for the loss with fat and sweet foods (high calorie content).
But it is worth remembering why it is still worthwhile to stop:
Heart and lungs will be stronger and more protected from cardiovascular and cancer diseases; it’s never too late to stop.
The skin will appear younger.
The teeth will be whiter.
The breath will be better.
Hair and clothes will not smell more than smoke.
You save a lot of money every week.
Sport performances will improve.
Why is it advisable to lose weight?
If you are overweight or obese, the risk of:
Type 2 diabetes,
some types of cancer.
Overweight is not the only risk to health, in fact the area of the body where fat accumulates is also important:
women with a pear silhouette tend to accumulate fat on the thighs and hips,
instead those with an apple silhouette (more common in men) accumulate fat at waist height.
If your waistline measures more than 88 cm, you are most at risk of suffering from weight problems.
Those who are overweight and can lose weight may notice immediate improvements in their quality of life, for example:
He sleeps better and longer,
He feels more fit and relaxed,
it has greater strength and flexibility.
Obviously those who are overweight and can lose weight feel better even sociologically and better addresses social life; however, those who lose weight only for aesthetic reasons tend to recover weight, while those who commit themselves to follow a healthier lifestyle usually can not get fat again.
The weight is shaped
Doctors have different ways to measure weight, including:
Find your height at the bottom of the chart, move upwards until you meet the line that corresponds to your weight: you will discover the group in which your weight falls. The body mass index for healthy adults varies between 18.5 and 24.9.
Even if the body mass index falls within a normal range, you are still at risk if the waistline is wider than the hip circumference.
A simple method to understand the percentage of fat in the body is the analysis of bio electrical impedance. An apparatus gives a very slight electric shock to the patient; a qualified technician reads the information given by the equipment and calculates the percentage of body fat making the difference between the total mass and the percentage of lean tissue. Among other methods of measuring body fat we mention the scales that measure fat mass or plicometers.
For women, the percentage of fat considered healthy varies between 31 and 34 percent, while for men it varies between 19 and 22 percent. The lower end of the range applies to the young, while the upper end for the elderly.
Physicians also take into account weight-related risk factors before determining whether the patient’s weight can be considered normal. Among the risk factors we mention:
High blood sugar,
Insufficient physical exercise.
If your weight is in the upper range of weight considered healthy and you suffer from some of the risk factors related to being overweight, you will probably be advised to lose at least 5-10% of your weight to decrease the risk factors. Research shows that weight loss of this kind brings significant health benefits, even if the patient continues to be overweight.
How to lose weight
If you are overweight, there are only three safe ways to lose weight:
Decrease the amount of calories introduced with food.
Increase the amount of calories burned.
Undergo a surgical procedure to remove fat mass.
Surgery, in addition to presenting some risks, solves the problem only temporarily. If the patient continues to take in more calories than the body needs to produce energy, he will soon recover the lost pounds. The best and healthiest way to lose weight is to decrease the amount of calories taken and increase the amount of calories burned.
Most people know perfectly well that diet and exercise are the only ways to lose weight, the problem lies in finding the right way to start and to continue the diet and physical activity. In the following we will list some tips to get you started, but first you should look at the links between calories, exercise and weight.
The body reaches equilibrium and stops gaining weight when the caloric intake of the diet is equal to the amount of energy useful to the body.
Calorie intake with diet = metabolism + physical activity
If you take more calories than your body needs, the extra calories will be stored as fat.
Nine excess calories are transformed into an ounce of stored body fat.
If you eat a grilled rib (which equals 900 calories) more than your body’s daily caloric needs, the 900 calories are stored in the form of 100 grams of fat (100 grams equals more or less the weight of a hamburger!) .
Fortunately, however, there are some good news: most of the fruit is low in calories, for example a small apple brings about 50 calories. Therefore, to take 800 calories, you should eat about 16 apples! That’s why slimming diets do not impose restrictions on the quantity of fruits and vegetables: these foods contain many vitamins and fibers, and very few calories.
Probably it will not be easy to understand exactly how much energy your body needs and how many calories you need to remove to reach a certain weight, but it certainly will not be impossible. In this article we will explain the basic principles of weight loss, but we advise you to ask the dietician or doctor for advice anyway develop a personalized program.
Tips to get started
To lose weight and to maintain the results of the diet, you must start on the right foot: for example if you say “If I can follow this diet for only a few weeks, I will lose two to five pounds”, you will probably recover the weight lost. Instead, try to motivate yourself by saying: “I pledge myself to follow a healthier course of life.”
Here are some behaviors and attitudes that will help you start off on the right foot.
Prepare yourself for a long-term commitment and permanent lifestyle changes aimed at establishing healthier habits.
Do it for yourself, and only for health reasons. Do not try to lose weight just for aesthetic reasons or to please others.
Stay with your feet on the ground and set realistic goals that can be achieved calmly and gradually.
You begin to think that the long-term benefits of a healthy diet are more important than the short-term satisfactions you get when you indulge in a food that you particularly like.
To lose weight it is essential to change your eating habits, to be able to change your eating habits should remember these two fixed points:
Decrease the portions
Increase the amount of fruit and vegetables
By decreasing portions you can usually decrease the amount of calories you enter, an easy way to start making the right portions is to get used to eating in smaller dishes.
When you eat at home, make the portions directly in the kitchen, and bring the dishes ready on the table; if you let everyone do the portions for himself, the temptation to do an encore is greater and it is easier to satisfy it.
If you are eating away from home, order a smaller portion or a children’s menu.
If you eat more fruits and vegetables your stomach will fill up sooner, and therefore the space available for calorie-rich foods decreases. Replace calorie-rich snacks with low-calorie fruits and vegetables: for example, instead of a bag of potato chips that is high in calories, you can have a crunchy, lighter and much richer vitamin snack by eating a carrot or a little of celery.
You will be able to lose weight if you introduce less calories than those that the body requires, taking 250 calories less per day, you will lose about 2 ets a week, that is more than 10 kg in a year! Lose weight gradually is better than losing it too quickly all at once. If you follow a diet that requires you to take in a quantity of calories not sufficient for your needs, you run the risk of not taking all the nutrients necessary for your body, not to mention that these diets have a greater percentage of failure. Even if these diets help you lose weight, then you will run a greater risk of recovering it.
Here are 4 tips for a healthy diet that apply to anyone, even if you do not follow a diet.
Change the choice of foods. No food category alone is able to supply you with all the nutrients you need. A healthy diet includes foods from different groups.
Savor it with fruit, vegetables and whole grains. Dietitians recommend taking many vegetarian products because they contain fewer calories, but they are rich in fiber, vitamins and minerals; they are also cholesterol-free and contain a minimal percentage of fats.
Follow a diet low in fat and cholesterol. At most 30 percent of the calories obtained from food should come from fat.
Go slowly with certain foods and drinks. Candies, sweets, salt and spirits should be consumed in moderation.
Do more exercise
An active lifestyle is able to decrease the risk of early death due to various causes, it is also shown that regular physical activity can decrease the risk of:
Unhealthy cholesterol levels,
Type 2 diabetes,
Regular physical activity is also able to improve the health of the cardio-respiratory system (heart, lungs and blood vessels) and the muscular system.
Furthermore, in the elderly, physical activity improves mental function.
Physical activity can also be useful for:
Improve the health of the elderly,
Decrease the risk of femur fractures,
Decrease the risk of lung cancer,
Decrease the risk of endometrial cancer,
Maintain shape weight after diet,
Increase bone density,
Improve the quality of sleep.
The purpose of physical activity aimed at weight loss is obviously to burn more calories; the amount of calories burned depends on the fre quality, the length and intensity of your activities.
Those with more muscle mass are able to consume more calories without gaining weight than those with less muscle mass. The greater the muscle mass, in fact, the greater the amount of calories burned, even when resting! Therefore building muscles with exercise and physical activity is a good way to be able to burn calories regularly. Using a scientific language, doctors express the same concept by saying: “Physical activity increases metabolism”.
A regular aerobic activity program is the best way to lose weight, but any activity on the move is useful for burning calories. Precisely for this reason it is also important to include physical activities not strictly planned in one’s daily routine.
Try to think about how you could do to increase physical activity later in the day. Here are several examples, some of which could be for you:
Forget the cordless phone, and get up to go and answer the phone.
At the workplace, take the stairs instead of using the elevator.
Go shopping at the supermarket on foot, instead of using the car.
Go directly to your colleague’s office, instead of calling him.
When you’re at the mall, take the stairs instead of taking the escalator.
Cut the grass in the garden and shovel the snow instead of calling someone to do it for you.
Wash the car.
Vacuum or do household chores more frequently.
Go shopping directly rather than take it home.
If you can, devote yourself to gardening or rake the leaves in the garden.
When you decide to start exercising regularly, choose an activity that you like, in this way you will remain motivated and you will be able to continue. Try to do at least half an hour of activity a day, but if you want you can divide the half hour into three 10 minute sessions each.
Strenuous physical exercise is no longer effective in burning calories than a daily walk of a few miles.
In fact, the researchers found that a moderate exercise (the equivalent of walking for about 3.5 km) would be the best way to burn excess calories. Beyond this the organism would seem to adapt its metabolism, so the caloric consumption would be at a given level, regardless of the amount of exercise.
The results, published online in the journal Current Biology, may seem non-intuitive, or at least disappointing. “The dominant opinion is that the more you exercise, the more calories you burn every day,” said Herman Pontzer, associate professor of anthropology at the City University of Hunter College in New York and principal researcher. According to Pontzer, this study supports a different thesis: “In reality, it is not a trivial dose-effect relationship,” he said. “The body adapts to exercise and does so already at moderate levels of activity”.
All participants wore for a week a device that recorded their activity levels; the researchers then used standard tests to measure the total weekly calorie consumption of each. Predictably, subjects with moderate levels of activity burned some extra calories (on average, about 200) of sedentary subjects, but the most intense activity did not add any benefit, at least in terms of caloric consumption.
Pontzer emphasized the fact that the exercise has positive effects on the health of a subject. “Nothing in this study indicates that exercise is not healthy for those who do it,” he said, “But if the goal is weight loss, the exercise alone would not seem to be able to reduce it. And this message, Pontzer continues, is not new.
“We know that dietary changes are the most effective way to lose weight,” he said. “This study adds another piece to support this”.
Two researchers not involved in the study agree that exercise is not enough.
“The reality is that exercise alone is not effective in reducing weight,” explained Dr. Timothy Church, a professor of preventive medicine at the Biomedical Research Center in Baton Rouge (Louisiana). He also pointed out that, however, exercise boosts weight loss resulting from dietary changes, and helps maintain the new weight achieved.
Dr. Chip Lavie, director of the Ochsner Heart and Vascular Institute’s operating laboratories in New Orleans, expressed the same reflection. “Furthermore,” he said, “apart from weight loss, exercise has numerous beneficial effects.” According to Lavie, these benefits include better physical fitness (and results are generally better if exercise is intense), reduced risk of heart disease, reduced stress and … fun.
But why more intense levels of exercise n
Do they help the body burn more calories every day?
The behavior could partly explain this fact, according to Pontzer. When a subject does exercise in the gym or goes running, he could then compensate by sitting or lying more the rest of the day.
According to Pontzer, however, there are also physiological adaptations. In a previous study his colleagues and he focused on Hadza, a tribe of native hunters from Tanzania. The Hadza are very active every day, Pontzer reported: they cover long distances on foot and do heavy physical work.
Despite this, as he found his team a middle adult Hadza consumes a number of calories a day similar to a typical American subject.
In the new study, there is a point where daily caloric consumption becomes independent of exercise. Pontzer refers to it as equivalent to a walk of about 3.5 km a day. However, Church noted that the study appears to include few participants with exercise levels much higher than this level. It is therefore difficult to draw certain conclusions. In addition, the consumption of the typical American falls far from where the study registers the balance of caloric consumption.
“I question what this would mean for the average American who is trying to lose weight,” Church said. “Physical activity will add more energy to most of them”. To lose weight quickly and definitely what to do? Tips to lose weight fast is necessary for our health.
Tips to lose weight fast
In conclusion, we report some other useful tips for those who are about to undertake the “journey” towards a healthier life and want to control weight and exercise more.
If you have an immoderate desire for a particular food, do not try to satisfy it by eating too much of another food. Treat yourself to a small portion of the food you want, and go further.
Never skip breakfast: your body needs energy to move and to think. A healthy breakfast is composed, for example, of whole grains with skimmed or semi-skimmed milk.
Read the food labels. A bottle of sweetened fruit juice, which apparently looks healthy, can hold around 200 calories!
Salad dressings, unless they are light or fat-free, contain a lot of calories.
Go slowly with the alcohol. Alcohol is a source of energy for the body and every gram of alcohol equals 7 calories! A light beer or a glass of wine is about 100 calories.
Prepare the portions in the kitchen and do not let the diners serve directly at the table. In this way you will decrease the probability of making an encore.
Eat slowly: the brain understands that the stomach is full and stops sending the hunger stimulus only 20 minutes after the stomach has filled up!
If you have learned as a child that you should never leave anything in the pot, you can safely forget this habit! It is not mandatory to clean the dish when you are no longer hungry. Wasting a euro leaving something on the plate is definitely better than paying hundreds of euros in medical care at a later time.
When you go to the restaurant do not overdo the portions. In fact, restaurants serve large, calorie-rich portions. Alternatively, order a medium or children’s portion, and leave something on the plate if the portion is too large.
Drink plenty of water before, during and after meals. Water is essential for the body and usually manages to lessen the stimulus of hunger.
Between a meal and another, have a snack with healthy food, for example with fruit that you like. In fact, the fruit fills the stomach and gives you energy and vitamins. It is also helpful to avoid hunger and the feeling of an empty stomach that will lead you to eat more than you should.
To date, in Europe there is only one drug approved for long-term obesity therapy, orlistat (Alli or Xenical), which prevents the body from absorbing the fats introduced with food.
This drug is indicated for those who:
has a body mass index of 30 or more,
has a body mass index of 27 or more and has health problems or presents risks related to weight.
While taking this medication you will still need to follow a healthy diet and a physical activity program and it would be preferable, before taking them, always ask the doctor for advice, which will show you their benefits and any side effects.
The orlistat can indeed cause diarrhea,abdominal cramps,meteorism and oily feces.
It is possible to prevent these side effects with a low-fat diet. This medication also inhibits the intake of some vitamins. Ask your doctor if a vitamin supplement should also be taken during treatment.
Sibutramine is a drug that suppresses appetite, but its use has been banned; in fact, it is able to increase the pressure and the rhythm cardiaco. It is not recommended to take it if you have suffered hypertension, heart problems or a stroke in the past. Other side effects include dry mouth, headache, constipation, anxiety and sleep problems.
Surgery for weight loss (bariatric surgery) may be useful for the treatment of obesity, but only for patients with:
body mass index equal to or greater than 40,
body mass index equal to or greater than 35 and simultaneous presence of problems related to weight,
difficulty in achieving results with other less invasive methods.
Among the most widespread bariatric interventions we mention:
“Roux en Y” gastric bypass. The surgeon uses the sutures to create a small pocket inside the stomach: in this way the patient will feel full before normal. The sac is attached to the middle of the small intestine, so the food bypasses the upper part of the small intestine and the stomach, decreasing the amount of calories and nutrients absorbed by the body.
Laparoscopic gastric banding. Around the upper part of the stomach there is a bandage that creates a small sac and restricts the passage to the rest of the stomach. In this way the amount of food that the patient can take is reduced. The diameter of the bandage can be changed and the surgeon can remove the bandage if necessary.
Biliopancreatic (BPD) or biliopancreatic diversion with duodenal switch. In BPD, most of the stomach is removed, leaving only a small sac. The sac is connected to the last part of the small intestine, bypassing the other parts of the small intestine. In the biliopancreatic diversion with duodenal switch, a smaller part of the stomach and small intestine is removed. This surgical procedure decreases the amount of food that can be eaten and the amount of calories and nutrients absorbed with food. This type of intervention is less widespread than the others, because it presents the risk of malnutrition.
If you are considering performing bariatric surgery, ask your doctor how you will need to change your lifestyle after surgery. In all probability you will have to:
follow the doctor’s instructions during the convalescence,
permanently change your diet,
follow a healthy diet and exercise,
if necessary, take vitamin and mineral supplements.
We also recommend that you ask your doctor what the risks are and what the benefits of the intervention are. Among the side effects we mention:
losses from stitches,
thrombi in the veins of the legs that move into the lungs (pulmonary embolism),
dumping syndrome: foods move too fast from the stomach to the intestine,
insufficient intake of vitamins and minerals with diet.
Is liposuction a cure for obesity?
Liposuction is not a cure for obesity.
In this intervention, in fact, the surgeon removes excess fat by making a small incision in the skin.
Liposuction can therefore be used to restore shape to some areas of the body (remodeling), but does not guarantee permanent weight loss.
To lose weight it is necessary to renounce all good foods: It is not necessary to say goodbye to all the most delicious foods during the diet, because small occasional amounts of caloric food can be part of a food plan suitable for weight loss; the goal must always be to eat for a total of calories less than those consumed daily, except for this principle small occasional substitutions with less healthy choices.
The products based on flour products such as pasta and bread make you fat: Wheat and flour generally do not make you fat, obviously provided you consume portion proportional to your caloric needs; it would be advisable to consume them at least partially in their respective whole varieties, but they are and must remain the basis of nutrition (after vegetables and fruit).
To lose weight it is necessary to avoid the consumption of any form of fat: fats, such as proteins and carbohydrates, are essential nutrients that must be part of any diet, the limit is only relative to quantity and choice, which must favor fatty acids healthy (mainly contained in bluefish and in products of plant origin, such as nuts and olive oil). However, excesses must be avoided, as the caloric intake with the same quantity is decidedly superior to carbohydrates and proteins.
The vegetarian diet allows to lose weight faster: There is different literature to support the vegetarian choice in terms of health, but this does not mean that to lose weight it is necessary to adopt it (or at least not completely); in general it is correct to aim at a greater consumption of der plants compared to products of animal origin, but to lose weight you need to consume less calories than you burn, regardless of any vegetarian or vegan regimes.
Physical activity serves only if practiced for long periods: It is not necessary to dedicate entire days to the movement, generally considered as a realistic goal it is sufficient to practice 150 minutes of intense physical activity per week.
Children and adolescents
The habits acquired from small children are difficult to change when one becomes an adult: this discourse certainly also applies to eating habits and those relating to physical activity. To lose weight quickly and definitely what to do? Tips to lose weight fast for our health.
they follow an unhealthy diet and are not very active,
they eat high-calorie, high-fat foods and tend to avoid fruits and vegetables,
they watch a lot of TV,
they spend a lot of time in front of videogames or computers instead of doing physical activity.
Those who are overweight during childhood are more at risk of becoming obese in adulthood. Overweight children can start to suffer from weight problems such as hypertension and diabetes, even at an early age. It is possible to understand if a child is overweight or obese using the body mass index specific for children and adolescents.
To accustom your child to a healthy diet and to a correct physical activity it is possible to:
Limit the time spent in front of the TV, video games and computer.
Try to make him do physical activity for at least an hour a day.
Find out if in your area there are courses and sports activities suitable for your children.
Ask your child directly what physical activity he would like to try.
Plan physical activities that involve the whole family: walking, hiking or football games.
Help your children to choose healthy foods.
Let your children help you to design and prepare healthy meals.
Try not to do anything else while eating, for example, do not watch TV.
Give your children healthy snacks, made with fruit, whole grains and vegetables.
Avoid fast food as much as possible.
Involving the whole family in the project to follow a healthy diet.
Do not make preferences among your children based on their weight.
Children repeat what they see doing and do not always do what is ordered to them, so you must be a good example for your children.
Children will learn to eat well and be active by imitation, looking at what you do.
Committing yourself to becoming a good model for your children can mean teaching and learning habits that, once acquired, will give them a healthy and active life!
Keeping your weight under control is always a good idea, because
helps you stay healthy,
and it saves you money that you would otherwise have to pay for medical treatment.
To maintain a healthy weight, it is usually sufficient to choose healthy food and exercise.
However, it is not enough to go on a diet and start doing physical activity for only a few weeks or a few months, we must commit ourselves to follow a correct lifestyle for life, otherwise we risk recovering the lost weight.
When trying a diet, focus on gradual weight loss and long-term maintenance of the results. Lose weight as quickly as possible is useless. It is essential to vary the choice of food and afford some moderate transgression from time to time.
To be physically active, it is advisable to include physical activity in your daily routine. When choosing the type of activity, it is essential to opt for a passion. The goals should be flexible and realistic and we should not try to do everything right away.To lose weight quickly and definitely what to do? Tips to lose weight fast is an easy way.