Excess weight is a problem for most women. Perhaps every woman has uttered the phrase "It's time to lose weight" at least once in the mirror, even when she is overweight. Until recently, pharmaceutical companies and the media actively supported the idea of working for yourself, but this trend is gradually disappearing.
Many companies invite girls of normal weight to take part in advertising photos. How to understand if you are overweight? When do you really need to reduce it? And how to do it right? More on this below.
Excess weight: how to find out the norm and whether to lose weight
There are several formulas for calculating normal weight:
- Female: height minus 100. Male: height minus 110. Thus, the allowable body weight for a woman with a height of 175 cm is 72-75 kg.
- Lorentz formula. (Height (cm) - 100) - (Height (cm) - 150)/2.
- Calculate body mass index: weight divided by height squared. For example, weight 75 kg and height 180: 75/1, 8 · 1, 8 = 23, 15 is normal weight. An index below 20 means underweight, above 30 means overweight.
But you shouldn't just pay attention to your weight. It is necessary to take into account your body type, as well as the amount of fatty tissue. There are many women who have low weight and have obvious fat folds in the abdominal area. Remember that women must have at least 25% body fat for their body to function properly.
Psychologist-coordinator of the treatment program
If you have calculated your weight and it exceeds it by 5 kg, you should not immediately apply a strict diet. This is likely your normal body weight as all numbers are approximate. But if walking becomes difficult, shortness of breath bothers you, as well as other health problems, your body weight needs to be reduced.
We want to make it clear right away that there is no pill, enema or magic spell that can help you get in shape. The only option is to eat well, respect your calorie intake and increase your level of physical activity.
The problem of losing weight will not be so severe if people accept the above truth and stop believing in miraculous, quick ways to lose weight.
How to start losing weight psychologically?
From a psychological perspective, there are several factors that hinder weight loss:
- The ability to gain pleasure from food alone.
- If a woman successfully loses 5 kg in 5 days, almost completely giving up most foods, then such an experience will introduce into her consciousness the idea that the less you eat, the better. . But the body, trying to do it its own way, constantly demands food, and a person inevitably breaks down.
- Lack of love for yourself and your body.
- Unconscious benefits that women receive due to being overweight. For example, she experienced harassment and even violence. The result is excess weight gain to protect against prying male gazes (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 maintaining weight as many people mistakenly think. Is this really true? Indeed, 58% of women who lost weight regained it within a few years of losing it. But the problem is often this: after achieving the desired body weight, a person relaxes and stops monitoring his diet.
To maintain weight, you need to maintain your calorie intake, that's the whole secret. And it's not necessary to constantly count calories and measure food; Just limit (not exclude) flour, sweets, fatty foods, eat lots of fruits and vegetables, and enough protein and carbohydrates.
And of course, addressing your inner problems and complexes will help you maintain your weight. Psychological weight loss for women is self-acceptance and independence from the opinions of others.
Why do people get fat: is it always due to poor nutrition?
Usually yes, but there are also cases where nutrition has nothing to do with it:
- Hormonal disorders.
- Tendency to swelling.
- Metabolism fails.
- Take certain medications.
10 reasons to lose weight
TOP 10 reasons for weight loss given by women:
- Men love it.
- Wear any clothes.
- Easily climb stairs, catch the bus, etc. v.
- Have sex without having difficulty breathing.
- Improve your health, conceive, etc. v.
- Just like yourself.
- Wear nice underwear.
- Feel free to undress on the beach or in front of your partner.
- Easily fits into public transport seats.
- Improve your personal life.
If your weight really bothers you and increases a lot, losing weight will definitely help solve the above problems. But if the girl gains 1 kg and considers herself a giant mountain, then it is necessary to solve the problem with self-esteem, otherwise it can lead to loss of appetite.
The most unsuccessful weight loss methods
In search of miracle cures for weight loss, humanity seems to have tried all the options: pills, herbs, Ayurveda, acupuncture, etc. v. And if some options are simply useless, some are also downright harmful.
Magic tea
Teas that help you lose weight have diuretic and laxative effects. Thanks to that, the weight lost a few kilograms but quickly returned. In addition, tea removes electrolytes and water from the body, which are necessary for normal functioning.
Pills
Weight loss drugs have different mechanisms of action. Those that can be purchased at any pharmacy without a prescription are usually completely ineffective. The most they can do is remove excess water. On the packaging of such drugs there is often 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 is a prescription medication that reduces appetite or removes excess fat from food through the rectum. These medications are used by very overweight people, only under a doctor's supervision. And one more thing: these are not magic pills that will allow you to eat tons and lose weight. The medicine requires a balanced diet and compliance with calorie intake.
Fat burning product
On the Internet you can see an impressive list of foods that "help" burn fat: pineapple, grapefruit, peppers, celery, coconut oil and much more. There is no evidence base but many people still believe in this myth. There are NO products that speed up the fat burning process.
Low-calorie diet
Diets designed with less than 1200 calories will kill the body. Such weight loss will be quick (up to a certain level), but dangerous:
- Hormonal imbalance.
- Stop menstruation.
- Hair loss, skin and teeth deterioration.
- Sudden weight loss leads to sagging skin and wrinkles.
- Memory is getting worse.
- Reduced performance.
- The body switches to energy saving mode, so there is a complete lack of sexual desire, men may suffer from erectile dysfunction.
After a while, the body adapts to such savings and stops "throwing out" excess fat. How do people who want to lose weight think? "We still need to cut back on our diets. "This already threatens anorexia, acute nutrient deficiency and exhaustion.
Why do you gain more weight after dieting?
The answer is clear: strict diets force you to attack food with three times more force. Moreover, it is almost impossible to give up your favorite food again, so the weight increases again. Diets with strict restrictions are especially dangerous: 1000 calories, protein, no salt, green, etc. v.
Psychological training to lose weight
The basis of any training is the activation of positive thinking, the elimination of all negative attitudes and the normalization of the emotional background. During this process, a psychologist is always present in the group to help those present relax. A positive psychological attitude often activates and accelerates the weight loss process.
TOP 5 tips from psychologists to lose weight
- Decide if you really need to lose weight. Chances are you're comfortable with your curves and your desire to lose weight is just a result of public opinion.
- Set yourself realistic goals. Healthy weight loss does not include 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 new sports uniforms, look for new recipes for low-calorie dishes.
- Don't weigh yourself every morning, scolding yourself for gaining an extra 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 water retention in the tissues). .
- You should love your body regardless of your weight. So pamper and please your body, don't delay buying beautiful lingerie or dresses until "later".
Anorexia: resists the urge to lose weight
Anorexia is an eating disorder in which a woman (girl) stops eating because she constantly feels fat. The disease often leads to death, so it must be treated with a psychiatrist. Anorexia occurs in three stages:
- Dysmorphic disorder. Criticism about appearance, harsh comments lead to the first thoughts about losing weight as quickly as possible. A person focuses on his shortcomings and does not see his advantages.
- Causes loss of appetite. The woman cut portions to microscopic sizes, eliminating nearly all foods from her diet. If the patient eats food, he or she will vomit.
- Cachectic. Complete exhaustion stage. Even if a woman weighs 30 kg, she continues to consider herself fat.
If you have signs of loss of appetite, you should consult a specialist:
- Obsessive thoughts about losing weight, your whole life begins to revolve around ways to lose weight.
- Desire to eat and drink separately from others to hide his disorder.
- Exclude most foods from the diet; the menu is only lettuce, kefir and water.
- Sudden weight loss, deterioration of hair and skin, cessation of menstrual cycle.
- Mood swings, depression.
Consequences of losing weight radically without working with a psychologist
The most dangerous thing about losing weight without psychology is developing an eating disorder. In this case, a person either completely eliminates food (anorexia) or overeats, which then causes vomiting (bulimia). These are the most common types of RPP. In addition, the lack of work on one's complexes will lead to the emergence of a new "flaw" with which a person will have to struggle. And so on in a circle.
The help of a psychologist in losing weight
Experts offer support not only for chemical dependency but also for weight loss. First you need to decide whether you are truly overweight or not. If weight loss is really important then the psychologist will use several methods of working with the subconscious mind in the program:
- Arrangement.
- Psychophysiology.
- Play games.
- Art therapy.
- Cognitive behavioral therapy.
And of course, first, the specialist will collect a complete medical history: how the patient grew up in the family, what is his relationship with his parents, what is his current relationship? what are we, v. v.
Classes are held individually and in group format. You won't get a list of "bad" and "good" foods, but will learn how to control your emotions and distinguish between emotional hunger and physical hunger.