Excess weight is a problem for most women. Perhaps every woman has at least once uttered the phrase "It's time to lose weight" in front of the mirror, even if she is overweight. Until recently, pharmaceutical companies and the media actively supported the idea of working oneself into a stick, but the trend is gradually disappearing.
Many companies involve girls of normal weight in advertising photo shoots. How do you know if you are overweight? When is it really necessary to reduce it? And how to do it well? More on this below.
Excess weight: how to find out the norm and whether it is necessary to lose weight
There are several formulas to calculate normal weight:
- Women: height minus 100. Men: height minus 110. Therefore, the permissible body weight for a woman 175 cm tall is 72-75 kg.
- Lorentz formula. (Height (cm) - 100) - (Height (cm) - 150)/2.
- Calculation of body mass index: 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 and above 30, overweight.
But you shouldn't pay attention only to the weight. It is necessary to take into account your body type, as well as the amount of fatty tissue. There are many women who are underweight, but have clearly visible folds of fat on the abdomen. Remember that women must have at least 25 percent body fat for normal body function.
Psychologist-treatment program coordinator
If you have calculated your weight and it exceeds it by 5 kg, you should not immediately go on a strict diet. This may be your normal body weight, as all numbers are approximate. But if you find it difficult to walk, you are bothered by shortness of breath and other health problems, then it is necessary to reduce your body weight.
We would like to clarify right away that no pill, enema or spell will help you achieve a good figure. The only option is to eat well, respect calorie consumption and increase the level of physical activity.
The problem of losing weight would not be so serious if people accepted the above fact and stopped believing in quick and magical ways to lose extra pounds.
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 solely from food.
- If a woman successfully lost 5 kilograms in 5 days, almost completely abandoning most foods, then such an experience introduces into her consciousness the idea that the less she eats, the better. But the body, trying to have its way, constantly demands food and the person inevitably falls apart.
- Lack of love for yourself and your body.
- Unconscious benefits that a woman receives from excess weight. For example, you once experienced harassment or even violence. The result is weight gain as protection from the prying eyes of men (although excess body weight does not guarantee complete safety at all).
- 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? In fact, 58% of women who lost weight regained their weight within a couple of years after losing weight. But often the point is this: once the desired body weight is reached, the person relaxes and stops monitoring their diet.
To maintain weight it is necessary to maintain caloric intake, that is the secret. And it is not at all necessary to constantly count calories and weigh food; It is enough to limit (not exclude) flour, sweets, fatty foods, eat more vegetables and fruits, a sufficient amount of proteins and carbohydrates.
And of course, working with your internal problems and complexes will help you maintain weight. Psychological weight loss for a woman is self-acceptance and independence from the opinions of others.
Why do people get fat? Is it always due to poor diet?
Most of the time yes, but there are also cases where nutrition has nothing to do with it:
- Hormonal disorders.
- Tendency to bloat.
- Metabolism failure.
- Take certain medications.
10 reasons to lose weight
TOP 10 reasons for losing weight that women give:
- Men like it.
- Wear any clothes.
- Easily climb stairs, catch a bus, etc.
- Have sex without difficulty breathing.
- Improve your health, conceive a baby, etc.
- Like yourself.
- Wear nice underwear.
- Feel free to undress on the beach or in front of your partner.
- It easily fits into public transport seats.
- Improve your personal life.
If the weight really bothers you and it is a lot, losing weight will certainly help you solve the above problems. But if a girl is 1 kilogram extra and already considers herself a huge mountain, then it is necessary to solve the problem of self-esteem, otherwise it can provoke anorexia.
The most failed weight loss methods.
In search of magical remedies to lose weight, humanity seems to have tried all options: pills, herbs, Ayurveda, acupuncture, etc. And if some options are simply useless, others are also downright harmful.
magic tea
Teas that help lose weight have a diuretic and laxative effect. Due to this, the weight is reduced by a couple of kilograms, but quickly returns. In addition, tea removes electrolytes and water from the body, which are necessary for normal functioning.
Tablets
Diet pills have different mechanisms of action. Those that can be bought at any pharmacy without a prescription are usually completely ineffective. The most they can do is remove excess water. The package of these drugs usually contains a note: it is recommended to reduce portions, eliminate sweets, flour and fatty foods, and increase physical activity. In such conditions, you can lose weight on your own.
A completely different type of medication are prescription medications that reduce appetite or remove excess fat from food through the rectum. These medications are used in very 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. Medications require a balanced diet and compliance with caloric intake.
Fat burning products
On the Internet you can see an impressive list of foods that "help" burn fat: pineapple, grapefruit, chili, celery, coconut oil and much more. There is no scientific evidence, but many still believe in this myth. There are NO products that accelerate fat burning.
Low calorie diets
Diets designed for calories less than 1200 kill the body. This weight loss will be rapid (to a point), but dangerous:
- Hormonal imbalance.
- Stop menstruation.
- Hair loss, deterioration of skin and teeth.
- Sudden weight loss causes sagging skin and the appearance of wrinkles.
- Memory deteriorates.
- Performance decreases.
- The body activates energy saving mode, so there is a complete lack of libido and erectile dysfunction in men is possible.
After a while, the body adapts to such savings and stops "giving away" excess fat. How does a person who wants to lose weight think? "We still have to reduce the diet. "This already threatens anorexia, acute lack of nutrients and exhaustion.
Why do you gain even more weight after dieting?
The answer is clear: strict diets force us to attack foods with triple force. In addition, it is almost impossible to give up your favorite foods again, so you gain weight again. Especially dangerous are diets with strict restrictions: 1000 calories, protein, no salt, greens, etc.
Psychological training to lose weight.
The basis of any training is the launching of positive thinking, cleansing all negative attitudes and normalizing the emotional background. During the process, a psychologist is always present in the group to help those present relax. A positive psychological attitude very often triggers and accelerates the weight loss process.
TOP 5 tips from a psychologist to lose weight
- Decide if you really need to lose weight. It's very possible that you feel comfortable being curvy and that the desire to lose weight is just a result of public opinion.
- Set 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 delicious meals yourself, serve them beautifully, buy yourself a new sports uniform, look for new recipes for low-calorie dishes.
- Stop weighing yourself every morning, scolding yourself for adding 100 grams. You can weigh yourself once a week and weight fluctuations are quite natural, especially in women (for example, before menstruation, body weight increases due to fluid retention in the tissues).
- You should love your body regardless of your weight. Therefore, pamper and please your body, don't leave it until "later" to buy pretty lingerie or a dress.
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 leads to death, so the disorder must be treated together with a psychiatrist. Anorexia occurs in three stages:
- Dysmorphomaniac. Criticism of appearance and caustic comments lead to the first thoughts about losing weight as quickly as possible. A person focuses on his flaws and stops seeing his advantages.
- Anorexic. The lady cuts portions into microscopic sizes, almost all foods are eliminated from the diet. If food is ingested, the person induces vomiting.
- Cachectic. Total exhaustion stage. Even if a woman weighs 30 kg, she is still considered fat.
If you have signs of anorexia, you should consult a specialist:
- With obsessive thoughts about losing weight, your entire life begins to revolve around ways to lose weight.
- The desire to eat separately from others to hide their disorder.
- Excluding almost all foods from the diet; the menu only contains lettuce, kefir and water.
- Sudden weight loss, deterioration of hair, skin, cessation of the menstrual cycle.
- Mood swings, depression.
Consequences of a radical weight loss without seeing a psychologist
The most dangerous thing when it comes to losing weight without psychological work is the development of an eating disorder. In this case, a person completely excludes food (anorexia) or overeats, subsequently causing vomiting (bulimia). These are the most popular types of PTRs. In addition, the lack of work on his complexes will lead to the appearance of a new "defect" with which the person will have to fight. And so on in a circle.
The psychologist's help to lose weight.
Specialists provide assistance not only for chemical dependency, but also for weight loss. You must first decide if you are really overweight. If losing weight is really important, then the psychologist uses some methods of working with the subconscious in the program:
- Preparations.
- Psychophysiological.
- Gaming.
- 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 taught individually and in group format. You won't receive a list of "bad" and "good" foods, but you will learn to control your emotions and distinguish between emotional and physical hunger.