Being overweight is a problem for many women. Probably every woman has said the phrase "It's time to lose weight" at least once in front of the mirror, even if she is overweight. Until recently, pharmaceutical companies and the media actively supported the idea of self-employed crutches, but the trend is gradually disappearing.
Many companies involve girls of normal weight in advertising photo shoots. How to understand if you are overweight? When do you really need to cut back? And how to do it right? More on this below.
Overweight: how to know the norm and whether to lose weight
There are several formulas for calculating normal weight:
- Women: height minus 100. Men: height minus 110. Therefore, the permissible weight for a woman 175 cm tall is 72-75 kg.
- Lorentz formula. (Height (cm) - 100) - (Height (cm) - 150)/2.
- Body mass index calculation: body weight divided by height squared. Example weight 75 kg and height 180: 75/1. 8 · 1. 8 = 23. 15, which is normal weight. An index below 20 means underweight, above 30 overweight.
But you should not pay attention only to weight. It should take into account your body type, as well as the amount of fat tissue. There are many women who are underweight, but they have visible folds of fat on their stomach. Remember that women must have at least 25 percent body fat for normal body function.
Psychologist-coordinator of the treatment program
If you have calculated your weight and it exceeds 5 kg, you should not immediately go on a strict diet. This may be your normal weight, as all numbers are estimates. But if it becomes difficult for you to walk, shortness of breath bothers you, as well as other health problems, then your weight needs to be reduced.
We want to make it clear right away that no pill, enema, or spell will help you get a good figure. The only option is to eat well, respect your calorie intake, and increase your physical activity level.
The problem of losing weight will not be so bad if people accept the above facts and stop believing in quick and magical ways to lose extra weight.
How to start losing weight psychologically?
From a psychological point of view, there are several factors that interfere with weight loss:
- The ability to derive pleasure only from food.
- If a woman manages to lose 5 kilograms in 5 days, almost completely giving up most food, then such an experience introduces into her consciousness the idea that the less you eat, the better. But the body, trying to get its way, always demands food, and the person is bound to break down.
- Lack of love for yourself and your body.
- The unconscious benefits that women receive from being overweight. For example, he has experienced harassment, even violence. The result is weight gain as protection from the prying eyes of men (although excess weight by no means guarantees 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 keeping it off, as many people think. Is this really true? Indeed, 58% of women who lose weight regain their weight within a few years of losing weight. But often this is the case: after the desired weight is reached, a person relaxes and stops watching his diet.
To maintain weight, you need to maintain your calorie intake, that's the whole secret. And it is absolutely not necessary to constantly count calories and weigh food, it is enough just to limit (not exclude) flour, sweets, fatty foods, eat more vegetables and fruits, a sufficient amount of protein and carbohydrates.
And of course, working with your inner and complex problems will help you keep the weight off. Psychological weight loss for a woman is self-acceptance and freedom from other people's opinions.
Why do people get fat: is it always due to poor nutrition?
Often, yes, but there are also cases when nutrition has nothing to do with it:
- Hormonal disorders.
- Tendency to swelling.
- Metabolic failure.
- Taking certain medications.
10 reasons to lose weight
Top 10 reasons for losing weight that women give:
- Men like it.
- Wear any clothes.
- Easy to climb the stairs, catch the bus, etc.
- Have sex without shortness of breath.
- Increase your health, conceive a baby, etc.
- Like yourself.
- Wear nice underwear.
- Feel free to undress on the beach, or in front of your partner.
- Easy to fit on public transport seats.
- Improve your personal life.
If weight really bothers you and there are a lot of them, then losing weight will definitely help solve the above problem. But if a girl has 1 extra kilogram, and she already considers herself a big mountain, then it is necessary to solve the problem with self-esteem, otherwise it can lead to anorexia.
The most failed weight loss method
In the search for a miracle cure for weight loss, people seem to have tried all options: pills, herbs, Ayurveda, acupuncture, etc. And if some options are useless, then there are also very dangerous ones.
Magic tea
Tea that helps you lose weight has a diuretic and laxative effect. Due to this, the weight was reduced by several kilograms, but quickly returned again. 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 at any pharmacy without a prescription are usually not completely effective. The maximum they can do is remove excess water. The packaging of such medicines often contains a note: it is recommended to reduce portions, eliminate sweets, flour and fatty foods, and increase physical activity. In such a situation, you can lose weight on your own.
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 people who are very overweight, only under the supervision of a doctor. And one more thing: this is not a magic pill that allows you to eat a lot and lose weight. Medicines require a balanced diet and compliance with calorie intake.
Fat Burning Products
On the Internet, you can see a list of foods that "help" burn fat: pineapple, grapefruit, chili peppers, celery, coconut oil and more. There is no evidence base, but many people still believe in this myth. There are NO products that accelerate fat burning.
Low calorie diet
A diet designed for calories under 1200 kills the body. Such weight loss will be fast (up to a certain point), but dangerous:
- Hormonal imbalance.
- Stops menstruation.
- Hair loss, deterioration of skin and teeth.
- Sudden weight loss leads to sagging skin and the appearance of wrinkles.
- Memory is deteriorating.
- Performance decreases.
- The body turns on energy-saving mode, so there is a complete lack of libido, and erectile dysfunction may occur in men.
After some time, the body adapts to such savings and stops "giving" excess fat. How does someone who wants to lose weight think? "We still need to reduce the diet. "This is already threatening with anorexia, severe lack of nutrients, and fatigue.
Why do you gain weight after dieting?
The answer is clear: a strict diet forces you to attack food with triple force. What's more, it's almost impossible to give up your favorite foods again, so the weight goes on again. Diets with strict restrictions are very dangerous: 1000 calories, protein, salt-free, green, etc.
Psychological training for weight loss
The basis of any exercise is the launch of positive thoughts, the cleansing of all negative attitudes, and the normalization of the emotional background. During the process, a psychologist is always present in the group to help those present relax. A positive psychological attitude often triggers and accelerates the weight loss process.
TOP 5 tips from psychologists to lose weight
- Determine if you really need to lose weight. It is possible that you are comfortable being curvy, and the desire to lose weight is just a result of public opinion.
- Set your realistic goals. Healthy weight loss does not involve losing more than 3, maximum 4 kg per month.
- Learn to enjoy the process of losing weight: cook yourself delicious food, serve it beautifully, buy new sports clothes, find new recipes for low-calorie dishes.
- Stop weighing yourself every morning, scolding yourself for gaining 100 grams. You can weigh yourself once a week, and weight fluctuations are quite natural, especially in women (for example, before menstruation, weight increases due to fluid retention in the tissues).
- You should love your body regardless of your weight. So pamper and please your body, don't put off buying nice lingerie or clothes until "later".
Anorexia: anti-motivation to lose weight
Anorexia is a form of eating disorder in which a woman (girl) stops eating because she constantly feels like she is fat. The disease often leads to death, so the disorder must be treated with a psychiatrist. Anorexia occurs in three stages:
- Dysmorphomaniac. Criticism of appearance, caustic remarks lead to the first thought about losing weight as soon as possible. A person focuses on his shortcomings and stops seeing his advantages.
- Anorectic. The woman cut portions to microscopic sizes, almost all food was removed from the diet. If the food is eaten, the person induces vomiting.
- Cachectic. Complete exhaustion. Even if a woman weighs 30 kg, she continues to consider herself fat.
If you have signs of anorexia, you should consult a specialist:
- Obsessive thoughts about losing weight, your whole life begins to revolve around how to lose weight.
- Desire to eat separately from others to hide your disorder.
- Excluding almost all foods from the menu diet consists only of salad, kefir, and water.
- Sudden weight loss, loss of hair, skin, cessation of menstrual cycle.
- Mood swings, depression.
As a result 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 eats excessively, then causes vomiting (bulimia). This is the most popular type of RPP. In addition, the lack of work in a person's complex will lead to the emergence of new "deficiencies" that a person will struggle with. And so on in a circle.
Psychologist help with weight loss
Experts provide help not only for chemical dependency, but also for weight loss. First you need to decide if you are really overweight. If losing weight is very important, then psychologists use several methods of working with the subconscious in the program:
- Arrangement.
- Psychophysiology.
- Games.
- Art therapy.
- Cognitive behavioral therapy.
And of course, the specialist first collects a complete medical history: what kind of family the patient grew up in, what kind of relationship he had with his parents, what kind of relationship he has now, and much more.
Classes are held individually and in group format. You will not receive a list of "bad" and "good" foods, but will learn to control your emotions and distinguish between emotional and physical hunger.