Medical methods of combating excess weight. Obesity due to compulsive overeating

Since you have decided to fight excess weight, then you already have psychological motivation: you are unhappy with your appearance, and you would like to improve your health. Such desires are laudable and can always help you achieve your goal, but this is not enough. You've probably already tried to lose excess weight, but it didn't work out for you. Let's look at the main mistakes in the fight against excess weight. Unfortunately, this struggle is usually waged with consequences, but we must start with the causes.

This is a very difficult task, but you can solve it for yourself once and for all.

The fact is that food is a kind of drug for the body. Switching to a normal diet after a long period of heavy meals is as difficult as quitting smoking for a heavy smoker.

First you must answer a simple question: do you eat to live or live to eat?

As long as you live to eat and eat and eat, you will not succeed in eliminating excess weight. After all, you want to eat because you are always hungry, or because you want to treat yourself to something tasty, or because your soul is bad, or you need to calm down and not be nervous, or concentrate...

Thoughts create the world. You become who you imagine yourself to be. Socrates said that it is imperative to think about how we live and draw appropriate conclusions.

Improve your thoughts and your life will improve.

Combating overeating requires not only changing your thinking, but also actively pursuing a spiritual lifestyle. You've probably noticed that spiritual people are very rarely fat.

As soon as you have higher spiritual interests, you will lose the desire to eat a lot and enjoy gluttony. By the way, Orthodox believers easily endure even long and strict fasts precisely because during the period of fasting they devote their thoughts to God and prayers, without being distracted by worldly temptations.

It is important to start your day by thinking about your current affairs, and you must immediately tune in to the positive course of events. You should remember positive examples from the recent past that will help you today.

You must be absolutely confident of success. Even if something doesn’t work out today, it means it will work out in the near future. Just five minutes of psychological attitude, and life will turn on the bright side towards you.

Without such an attitude, you will once again get nervous and again eat too much to calm down.

To eat less, study your behavior by answering the question, when do you feel the urge to eat extra? Find the reasons and time at which the eating disorder occurs. Once you understand your mistakes, it will be easier for you to change your behavior.

Often, regime violations occur when organizing feasts at home or at work, or when visiting restaurants, cafes and businesses. fast food like McDonald's.

Try to organize your life in such a way as to avoid frequent regular feasts, especially those accompanied by the consumption of alcoholic beverages, and if you do find yourself in such conditions, then choose the most acceptable and healthy dishes for you and only “peck” them. You must always be prepared psychologically for situations that can cancel out all your good undertakings.

Most often, a person relaxes in the evening in front of the TV, eating his late lunch and dinner and then grabbing whatever he can get his hands on, while listening to the fast-paced events on the TV screen.

Don't eat in the evening out of boredom. There should be no TV food in your house: crackers, cookies, chips and beer.

Do not stockpile high-calorie foods. These products should only be purchased once and in minimal quantities.

There should be only low-calorie food at home.

You should not keep beer at home and alcoholic drinks. Beer gives weight gain - body weight increases, as if from the yeast it contains. All alcohol contains empty calories and destroys your health. There should be no food in a visible place, neither in the rooms nor in the kitchen. Only drinking water may be visible.

Let, when you approach the refrigerator, you will be greeted by a large inscription:

❧ Don't touch me, you've already eaten.

Fans of homemade “pranks” can accompany the opening of the refrigerator door with the sound of an alarm siren or an expletive phrase that will be spoken by talking electronics.

Don't be afraid that you will run out of energy when you switch to a different diet.

In fact, a person needs very little food per day, but it must be of high quality and healthy, giving the body everything it needs for life and work. Forget all kinds of gastronomic fads.

❧ The transition from increased nutrition to smaller portions should be gradual, otherwise it will be very difficult for you to adapt to a new way.

The restructuring of nutrition should begin with a psychological attitude:

❧ “I don’t overeat anymore, I want to be healthy, I eat in moderation and only three times a day.”

The first step to improving your diet is to stop eating between meals. Some people may initially require four meals a day, with the total amount of food being equal to three meals a day.

To eat less, you need to get used to small portions. This can be achieved in the following simple ways.

Instead of large dinner plates, have small and not very deep plates.

Spoons should be dessert spoons, forks should be small. If you are able to eat with wooden chopsticks, then it is better to eat main courses with chopsticks. Chopsticks make it possible to grab a very small portion and eat longer than with a spoon or fork. A person eats less and for longer, and gets full faster.

It is better for your cutlery to be beautiful and bring joy with its designs. When switching to simple and healthy food, you should pay attention to the beauty of the dishes served. The beauty of food and cutlery will help you compensate for what previously gave the gourmet the look and taste of high-calorie food.

You can suppress your appetite like this: do not eat high-calorie foods, but only eat low-calorie foods that contain a lot of fiber.

You should eat very slowly, then satiety will come faster, and the absorption of food will be more complete, which will help you eat less.

You should not drink while eating. It is better to drink much later after eating. If you like to drink before meals, you can drink half a glass or less of sour or sour freshly prepared juice or a diluted juice drink twenty minutes before your meal.

If you cannot stand breaks between meals, then you can eat one piece of fruit. Only! Or drink slowly half a glass of water at room temperature. The feeling of hunger will disappear. If this is not enough, take one or two microcellulose tablets (MCC), they will fluff up in your stomach, and you will have the feeling that you have eaten something. These pills will also help cleanse your body of harmful toxins.

More often modern man grabs something extra to snack on while sitting down to watch TV or at the computer, and sometimes even has lunch and breakfast with them. Under no circumstances should you keep the TV in the kitchen.

Now you only eat at the kitchen table! In pleasant silence or with quiet smooth music, contemplating the landscape outside the window and enjoying the appearance of fruits and other healthy foods.

You should not run into the room with food to watch TV there. The less you interact with the TV, the better. TV has a very bad effect on health, in particular on the psyche, nervous system and gastrointestinal tract. Eating while watching TV goes unnoticed, the feeling of satiety does not occur, and the gastrointestinal tract is not only stretched, but also traumatized by our mental experiences, which we sometimes don’t even notice. In addition, both the TV and the computer deprive you of positive energy, saturating you with harmful energy and information. The computer should only be used for work and not for entertainment. You should watch TV rarely, choosing only the best and positive programs.

If you still spend a lot of time watching TV and feel the urge to eat while watching TV, use distracting physical exercise. If you decide to run to the kitchen for food during a commercial break, you should instead turn off the TV and lie on your back on the mat with your knees bent. First, you should lift the pelvis up with emphasis on two legs. You should stay in the top position and then return to initial position. When lifting the pelvis, you should inhale, when returning to the starting position, exhale. Do this several times, and then move on to lifting the pelvis with emphasis on one leg, while keeping the other leg straight at an angle so that from the side it seems like a continuation supporting leg. Breathing is coordinated in a similar way. After completing a series of such exercises during a commercial break, you will feel that you no longer want to eat.

Your diet should be healthy and complete in composition. We must strive to follow the natural way of life. The closer your lifestyle, including your diet and your exercise, matches your natural purpose, the healthier you will be.

Under no circumstances should you “starve yourself.” Constant malnutrition (usually in the absence of fortified food) only harms the body and deprives it of strength. This is the path to exhaustion of the body. Moreover, some fanatically malnourished people bring themselves to dystrophy.

You should lose weight correctly by eating nutritious and healthy foods.

In the process of active natural weight loss, you should have only positive thoughts that you will gradually lose weight, become attractive and be fit? feel better. We must treat ourselves with love. n

Those people who think hatefully about themselves, despising their body and berating themselves for the accumulated fat, will not achieve positive results in natural weight loss.

It is useful to inspire yourself:

“I’m not much overweight, but it’s like carrying a five-kilogram dumbbell on me all the time, I don’t want to carry the extra weight anymore.”

“My weight is much higher than normal, and it’s like constantly carrying a pound (two pounds or more) weight on myself. I carry unnecessary weight 365 days a year, year after year. This can’t happen anymore.”

“My body gets tired from unnecessary overload and may get sick. I love myself, I have pity on my heart, I don’t want to get sick, but I want to lose weight.”

It should be noted that carrying a live load is much worse than carrying a weight. Living cargo requires additional nutrition, because it is a part of your body that also requires its own.

❧ All your thoughts and actions should be positive. Start losing weight only with the joy of saying goodbye to your past condition and moving towards a new, better one. appearance and to better health.

When you have decided for yourself that you eat in order to live, and do not live in order to eat, you can begin to develop an indifferent attitude towards the type of food. Here are examples psychological trainings for people with a certain willpower. If you manage to master this attitude towards food, then your life will become much easier. So, let's do the following.

First, after eating, you go into the store, walk along the display cases with those products that you used to like. And now you look completely calmly and even with contempt at unhealthy products. When you learn to calmly look at any food on a full stomach, without buying anything, you can move on to more complex psychological problem. You enter the store in a hungry state, look at the display cases and don’t buy anything. You should be absolutely indifferent to the appearance of products in the store, convincing yourself that tasty and healthy food awaits you at home. Sometimes when you visit a store, passing along display cases with unhealthy products, you choose something healthy and tasty for yourself, buy this product and eat it at home with pleasure. But to all the other products in the store you show your indifference or your contempt. In this book you will find tips on which foods are healthy and which to avoid.

To develop the right attitude towards fruits, berries and vegetables, go to the vegetable aisles at the market and admire the varied beauty of plant foods. And then walk along the meat aisles with animal carcasses cut into pieces, with bloody stains from the counters, with the offal and entrails of animals, with severed pig heads. The meat aisles will not excite you unless you are a confirmed meat eater. Return to the vegetable rows. What a contrast. After this, you will eat much less meat, and maybe even give it up.

Watch your eating habits. If you want to eat because you have nothing to do or to calm down, switch your attention to other actions: urgent work, physical and breathing exercises, a walk, etc. Here is the appropriate mental attitude for you:

❧ I don’t eat because I have nothing to do. When I have nothing to do, I look for something useful to do and relax.

Often a person eats to calm his nerves. Stress and food that relieves it are inextricably linked. Eating when you're anxious is a very easy way to calm down. But this will make your weight even more.

Here is the appropriate psychological attitude for this case:

❧ I'm worried, but I'll calm down quickly if I breathe correctly. I'd rather move than eat when I'm worried.

Alcoholic drinks, cigarettes and strong sedative pills are also very simple ways calm down, but harmful to your health.

Positive ways to combat stress include breathing exercises. In second place for the speed of stress relief is physical activity. O exercises help a lot. relaxation. To suffer less from stress, you need to restore and accumulate vital energy. Strong emotions - laughing or crying - help relieve stress. To be less stressed, you should try to have a positive attitude towards everything. The simpler you are in life, the less stressed you are. Don't set unrealistic goals, try to get along with people, and you will experience less stress.

Here is an example of stress relief activities. When you want to free yourself from nervous tension, treat yourself to something tasty, drink a glass or light a cigarette, try the following.

Stand up straight and stable. Straighten up. Raise your head proudly. Look up and into the distance. Take a deep breath. Breathe deeply, slowly and rhythmically. First, take a deep breath, then hold your breath and exhale long. Give yourself confidence in your abilities. Tell yourself:

- I am calm. I am absolutely calm. I'm confident. Everything that worries me is absolutely not worth my worries. This is ordinary life.

If you want to light a cigarette, then you should smoothly bring your hand with an imaginary cigarette to your mouth, and then throw it away, accompanying these actions with the words:

- I won't smoke this cigarette to calm down. I am quitting smoking.

Then do a few more breathing exercises.

Similarly, slightly changing the movements and text of self-hypnosis, you should do it when you want to eat something extra, drink a can of beer, a glass of wine or cognac.

After finishing the breathing exercises, you should drink slowly, in sips, half a glass of drinking water, and then switch to other activities (go for a walk, do household chores, etc.). When the situation at work is such that it is impossible to even get up from your desk, and you are excited, you should take a deep breath, and then hold the air in your lungs for a longer time, then exhale slowly. Your actions should not look defiant. Everything should look natural. People around you should not notice your actions. And this breathing will make you feel better. As soon as your work environment allows you to go out, run up the stairs, walk along the corridors, go outside. Motor load and correct breathing will help you relieve stress.

Previously, you probably tried to lose weight using various diets, but it did not help you. Moreover, after some time your weight even increased. Now this won't happen to you. With the natural method of losing weight, the body lives healthy life, All physiological processes it gradually improves, and health improves, while the weight gradually decreases.

Majority diets for weight loss are based on low consumption of one food group for a long time, which only leads to deterioration of health. Weight is lost as a result of loss of water in the body and muscle protein, while relatively little fat is consumed with such diets. Losing the protein structures of muscles and severely dehydrating the body is extremely harmful to health. Losing muscle mass brings weakness and apathy, so you don't want any additional physical activity. After all, you can barely cope with your work and household chores. Such nutrition contributes to the maintenance and even accumulation of excess weight. The loss of protein structures leads to the loss of essential substances - enzymes that are actively involved in digestion. As a result, digestion processes are further disrupted. But enzymes still allow you to actively burn fat in the body.

It seems that your weight has decreased somewhat, but at what cost, you don’t know. Regular scales will not tell you how much fat has actually been burned in the body. But you should know that far-fetched monotonous diets for weight loss are harmful to health, and weight is lost as a result of the loss of substances necessary for the body, since many necessary components are missing from your food for a long time. With such a diet, a strong feeling of hunger arises in the body, which torments you. As a result, you stop eating this way and start eating more, and as a result, everything goes down the drain. And the psychological result of such a diet is terrible - you lose faith in your strength and ability to correct the situation with excess weight in better side. This leads to the fact that, out of a bad mood, you again begin to eat a lot, as a result of which your weight increases even more.

Now you are allowed to eat all foods that are good for you, in reasonable quantities, throughout the day. You don’t feel acute hunger, you move a lot, and your weight gradually decreases to the limits you set. Regulating nutrition and physical exercise, you reach normal weight, maintaining and strengthening your health in harmony with your physiology.

Any diets or nutritional supplements that require fast weight loss and even rapid fat burning are dangerous to your health. In this mode, the body produces many harmful substances - free radicals, which cause tissue damage and aging of the body. If fat in the body is lost very quickly, then a reaction occurs that converts some of the proteins into fat. At the same time, protein metabolism in the body is disrupted and a painful state occurs with very poor health. After such methods of losing weight, it is very difficult to restore your health.

By resorting to natural methods of losing weight, you lose weight slowly, harmful substances are destroyed and removed from the body due to high physical activity. Your nutrition is complete, your strength only increases, and your health improves as you lose weight. So this time you will succeed in losing weight. The main thing is to be confident in yourself, achieve your goal and not give up halfway.

Researchers divided overweight people into several groups based on certain characteristics and developed a special diet for each. Which group do you belong to?

It is very important to know what exactly a person losing weight has to fight with. Someone will say - with an excellent appetite and lack of willpower. No, scientists say, it’s not that simple. Most often, the path to slimness is hampered by complex individual chemical processes occurring in the body. Let's look at it in detail...

Group No. 1

When food enters the intestines, hormones are released, primarily insulin. At a certain point they give a signal of saturation. There are people who do not have enough of these hormones, especially glucocorticoid peptide 1. Due to its deficiency, the signal of saturation is much weaker. Therefore, it is difficult for such people to stop on time for a meal. The lack of gastrointestinal hormones affects the sense of proportion and the usual portion becomes small. As a result, a person eats more than his body needs.

Group No. 2

It has long been proven that a person’s psychological characteristics greatly influence his cravings for food. So, more excitable people eat more often and calm and balanced people eat more. Why is this happening? During times of stress, the hormone cortisol is produced, which is supposed to calm the body. When cortisol is released, proteins, fats and carbohydrates are broken down more rapidly. The brain tries to compensate for the damage not with protein foods, but with fatty and sweet foods - that is, the most quickly available fuel. Of course, everyone consoles themselves after stress in their own way: for some it’s strong drinks, for example, jogging, for others, but for most it’s delicious food. Considering that stress follows us at almost every step - an unforeseen situation on the road, worries at work, at home - by the evening we are ready to eat everything and forgive ourselves for it, because the formula “eat and calm down” sits firmly in our heads and works perfectly .

Group No. 3

Scientists called the third group of people insatiable. They are always hungry and never deny themselves a snack. It turns out that there are genes responsible for this behavior. For most people, when there is enough fat in the body, a signal is sent to the brain that food is not needed. However, it has been proven that there are people in whom a certain gene blocks this signal. A person receives a command that he needs to constantly replenish supplies. The consequences of this are clear...

Everyone has a way out of this situation, researchers say, so no one should despair.

The first group requires a diet that includes foods with a low glycemic index, as well as protein products, which give you a feeling of fullness for a long time. Their diet should consist of fish, chicken, bulgur, lentils, brown rice, beans, cucumbers, eggplant, zucchini, sweet peppers, cabbage.

The logic is simple - there is no need to be afraid of large amounts of food if it is prepared from foods with a low glycemic index. For example, cucumbers - 10 calories per 100 grams. You don’t have to limit yourself to their quantity, or to the amount of cabbage, for example. This will not cause you to gain weight. The main thing is no potatoes or bread. The stomach can handle them quickly. Researchers observed how two dishes of equal calorie content were digested: one with the “correct”, so to speak, food, the other with the “wrong” food. When people in the first group ate the “correct” dish, their levels of glucocorticoid peptide 1, which they are deficient in, rose and kept them full for three hours, while the “wrong” dish was “forgotten” after 30-40 minutes.

Researchers have made interesting conclusions about those who eat on emotions. They definitely need low calorie diet, but this is not the key to success. Like no one else, emotional ones need like-minded people, a support group. Let it be an online diary or communication, the main thing is to enlist someone’s support, so that at the moment when you want to break down, someone will back you up. When emotions are overwhelming, a kind word calms them down just like delicious food - that's the secret. Motivation and an image of the ultimate goal are also important for them. It is also advisable to take courses to combat anxiety.

The most incredible way out of the situation was offered by researchers to people belonging to the third group. Five days a week they can eat as they ate before, and two days only 800 calories per day, which will contain proteins (lean meat, eggs) and greens. No carbs. In response to a sharp decrease in caloric intake, the body will begin to burn fat, and over time, the eating behavior of such people will change.

“Heredity is to blame for my obesity,” said the heroine of a Soviet feature film, and there is truth in her words. After the results of scientific research described above, it becomes obvious that such a justification for completeness has a right to exist.

At first glance, the reason for obesity seems obvious: if you consume more calories than you burn in the process of life, you gain weight. But, as is often the case, the most obvious explanation is not always the most comprehensive.

Risk factors in the case of obesity can be: unfavorable genetic predisposition, socio-economic conditions, features (or disorders) of metabolic processes, and lifestyle can also play an important role. Some endocrine disorders, certain diseases and medications can also lead to severe weight gain and the beginning of the fight against obesity.

The most common causes of obesity

Genetics. Studies have shown that the predisposition to obesity is inherited. Your chances of being overweight increase by 25 percent if one or both of your parents are obese. Heredity also affects where fat accumulates most - on the hips or in the abdomen.

Metabolic disorders. We all spend energy differently. The course of metabolic processes and the functioning of hormonal secretions are individual for everyone, but these are one of the determining factors in the issue of gaining excess weight. Recent research demonstrates how levels of ghrelin, a peptide hormone known to regulate appetite, and other peptides, both create feelings of hunger in us and signal satiety.

Lifestyle - The habit of overeating combined with a sedentary lifestyle contributes to obesity. Everything can be changed by choosing one way of life or another. If you go on a diet where a higher percentage of your calories come from sugary, high-fat, refined foods, you are likely to gain weight. As modern families are less and less able to find time to quietly gather around the dining table for a meal, people are looking for inexpensive ways to relieve hunger during the day, and most find a solution to the problem in such high-calorie and unnatural foods and drinks as fast food.
Add to this the lack of regular physical activity, and now an adult has a problem - it is difficult for him to start the fight against obesity, to maintain optimal weight or lose extra pounds. For children, risk factors will be ways of spending time that do not consume energy, for example, sitting in front of the TV or at the computer.

Goal setting in the fight against obesity

The most important part of any program to combat obesity is proper goal setting. Yes, you can lose weight for the sake of public opinion or to keep up with fashion, but it may be more important to consider that losing just 5-10 percent of excess weight will have a significant positive impact on your overall health.

It's hard to find two people who are exactly alike, so it's important to come up with a weight loss plan that works for you. The question is whether it would be right for you to lose 0.5-1 kg per week or is it better to take your time and strive for 0.3 kg in the same period. At the same time, even a more gentle option for combating obesity means that in a year you lose about 11 kg, and if you stick to this course for more than three years, you will reach about 35-36 kg. No matter what obesity program or obesity treatment plan you choose, not rushing will be more effective and healthier in the long run because quick loss weight loss often leads to a rapid return of lost pounds.

There are five main methods for treating obesity and excess weight problems: dietary food, exercise, lifestyle changes, non-surgical treatment and finally surgery.

Diet for obesity - effective programs to combat excess weight

Fad diets appear and disappear from the pages of fashion magazines. Some of them, such as low-calorie, high-protein or low-fat diets, may have the desired effect here and now, but they can also threaten your health in the long term. In fact, the most effective long-term weight loss programs rely heavily on the principle of limiting the number of calories consumed while increasing daily physical activity so that the body spends more than it receives and the fight against obesity is effective.

Fasting can lead to rapid weight loss, but both muscle mass and fat are lost. It makes sense to resort to so-called “liquid” diets, which can be followed only under the supervision of a doctor, for a short period of time, as a cleansing of toxins, for example. But you shouldn’t expect long-term results from them.

Fad diets that have not been labeled by doctors as posing an immediate threat to the body's health are still not a healthy solution to the problem of obesity. However, if you follow certain dietary recommendations, they can lead to weight loss and weight loss.

But in order to lose weight and, most importantly, maintain this result, instead of looking for another miracle “diet,” try to create individual plan nutrition. An anti-obesity plan tailored to your personal eating habits will have a greater chance of not only being successful, but also providing lasting results. Balanced diet, which limits calorie intake to 1,200 to 1,400 for women and 1,500 to 1,800 for men should work. A professional nutritionist can help you create a personalized diet plan based on your specific situation.

Eat a varied diet!

Not all fats are bad. We know that polyunsaturated and monosaturated fats have health benefits, such as helping to keep you healthy. cardiovascular system. That is, nuts, seeds and certain types of oils, such as olive, safflower and canola, deserve pride of place in your plan. healthy eating.

Opt for unrefined foods like brown rice and whole grain bread, and leave white rice and muffins on the counter. Whole grain foods will give you more nutrients and gut-healthy fiber. The body digests rougher, unprocessed, overly processed foods more slowly, which means they will not contribute to sudden spikes in insulin in the blood. This means that attacks of hunger and the ineradicable desire to “chew something again” will remain a thing of the past.

Make it a habit to include at least five servings of a variety of fruits and vegetables in your daily diet. This variety will provide your body with the full range of types of nutrients it needs.

When dining out, don't try to eat everything on your plate; ask the waiter to take away what you haven't eaten, and avoid ordering large portions. Often, portions in cafes or restaurants are too large for one person, so invite a friend to share a portion for two or order an appetizer instead of a main course.

Read labels when you buy ready-made food in the supermarket. Please pay Special attention on the number of servings contained in one container and the serving size. If the label says a serving is 150 calories and the package contains three servings, keep in mind that if you eat the entire contents of the container, you will be consuming as much as 450 calories.

Exercises to combat obesity

If you are obese, physical activity is vital because it will help you maintain and increase muscle mass while losing fat reserves. And since muscle requires a higher metabolic rate and burns calories faster, as long as you eat healthy foods according to a smart nutrition plan, exercise speeds up the weight loss process.

Exercise lowers blood pressure and can help prevent type 2 diabetes. An active lifestyle can also improve your emotional well-being, reduce your appetite, solve sleep problems, increase flexibility, and lower your blood cholesterol.

Walking is a great option for obese people. Walking should start off as a light activity, say 30 minutes a day a few times a week, and gradually increase to longer daily hikes.

Consult your physician before following any exercise program.

Lifestyle changes for obesity

Most of us are used to sedentary style life and the transition to physical activity is associated with certain problems. To the office - by car, at work - sitting motionless at a desk. The habit of doing everything free time In front of the TV screen or at the computer can also contribute to the development of a sedentary lifestyle.

There are simple steps you can take to increase your daily activity level. Remember, even the little things matter!

Take the stairs instead of the elevator or escalator.
Park your car at the far end of the parking lot and walk to the store or office.
Get off the bus one stop early on the way home if possible.
Turn off the TV or video games and go into the garden, grab a rake and tidy up leafy walkways or wash your car. Just take a walk and get some fresh air!
Find active ways to spend time that you and your whole family enjoy, such as tennis, roller skating or camping.
Simply by taking a critical look at your daily routine, you can find ways to schedule more time for physical activity each day beyond your mandatory fitness routine.
Perhaps your place of work is not conducive to maintaining excellent physical fitness. However, there are positive changes that are easy to make part of your daily routine in any conditions:
- Bring healthy snack options, such as sliced fruits and vegetables, so you can always have them on hand when hunger strikes.
- Avoid going to office parties and get-togethers on an empty stomach—plan ahead to avoid the temptation to binge on high-calorie treats like birthday cake and sweets.

Treatment of obesity without surgery

If your own efforts to lose weight have been unsuccessful and/or if there are underlying health problems that are preventing you from losing weight, it is worth contacting your doctor. Possible treatment may include:

Drug treatment of obesity-related health problems.
Implementing certain changes to improve eating habits and increase activity levels.
Therapy to address any eating disorders (medication may also be required).

Surgical treatment of obesity

Surgery to treat obesity (bariatric surgery) is the only option today that gives effective result in the fight against morbid obesity in people for whom more traditional measures such as diet, exercise and medication have not been effective. Potential candidates for surgery include:

People with a BMI over 40
Men who are 100 pounds (45 kg) over the recommended body weight, or women who are 80 pounds (36.2 kg) over the recommended body weight.
Individuals with a BMI of 35-40 who have underlying medical conditions such as obesity-related type 2 diabetes, sleep apnea, or cardiovascular disease.

Obesity due to compulsive overeating

All of the above methods of combating excess weight may not give good results, if the root of the problem is eating disorders. In such cases, a slightly different technique is needed, which includes, first of all, psychotherapy under the guidance of a competent specialist.

Compulsive overeating has the same nature as bulimia - it is an eating disorder. However, if with bulimia a person artificially induces vomiting after eating or abuses laxatives to get rid of what he has eaten, this does not happen in this case. A person simply consumes an excessively large amount of food in a short period of time, “bingeing” negative emotions, stress and depression. Binge eating disorder (BED) is treated in the same way as bulimia and other eating disorders, with an emphasis on psychotherapy as the main component of successful treatment. Although there are many different techniques, it is always recommended to start by seeing an experienced therapist who specializes in treating eating disorders. Evaluation and supervised drug treatment are also part of the standard approach to managing BED. A medical examination is carried out to identify possible health problems associated with the underlying disease and to select the optimal treatment program.

Psychotherapy for compulsive overeating

Psychotherapy is the most general method treatment of eating disorders and, according to research, the most effective. Psychotherapy may take some time and require certain financial costs, but it will help not only solve the problem of painful overeating and, as a result, excess weight, but also improve emotional health and help improve the quality of life in general. The focus of psychotherapeutic treatment is to identify, address, and prevent relapse of the underlying emotional and cognitive disturbances that led to the onset of the compulsive disorder.

Cognitive behavioral psychotherapy for obesity

This approach helps identify and correct dysfunctional thought patterns that trigger and perpetuate unhealthy food abuse. In other words, a person is helped to understand, identify and change his irrational thoughts (the “cognitive” part of consciousness), which, in turn, directly affect behavior (for example, encouraging healthy eating through proper goal setting, a reward system, etc.).

If you have an eating disorder, treatment will be given over a period of time with specific goals in mind. As with any other psychotherapy, sessions can be conducted either on an outpatient basis (once a week) or in a hospital setting.

CPT will help a person with compulsive overeating disorder break their unhealthy eating patterns, adjust their habits, and learn to avoid situations that may trigger the craving for overeating. In parallel, therapy helps the patient find healthier ways to cope with stress.

How to prevent obesity

Obesity is a chronic disease affecting an increasing number of children, adolescents and adults.

Experts are seeing the onset of type 2 diabetes earlier in life (usually a disease seen in adults), as well as obesity-related cardiovascular disease and depressive disorders in children and adolescents. The longer a person suffers from obesity, the more significant the risk factors associated with it become. Considering chronic diseases and conditions associated with overweight body, and the fact that obesity is difficult to treat, prevention is extremely important.

The main reason why obesity prevention is especially important for children is that the likelihood of obesity after reaching a certain age in children with excess weight problems is expected to increase from 20% at age four to 80% at age four. adolescence.

Preventing obesity in infants

The longer babies are breastfed, the less likely they are to develop weight problems later in life. In children breastfeeding 15-25% less likely to become obese. For those who are breastfed until six months of age or longer, the chance is 20-40% lower.

Prevention of obesity in children and adolescents

Young people usually suffer from overweight or even obesity for one simple reason - because they do not get enough physical activity and have bad eating habits. Genetic predisposition and lifestyle in general also contribute to the occurrence of such problems in a child.

There are several steps you can take to prevent overweight and obesity in childhood and adolescence. (It will be useful not only for children, but also for adults!) Our recommendations include the following:

Gradually work to change family habits, including diet and activity levels. The focus should be on this and not on the scales. Change your habits, and your body will get rid of unnecessary ballast in the form of extra pounds.
Be a role model. Parents who eat well and lead an active lifestyle become a guide and role model for their children, which minimizes the likelihood of future weight problems.
Encourage physical activity. Children should get at least an hour of moderate physical activity every day. More than an hour will be good for weight loss and maintaining the achieved results.
Reduce your time sitting in front of the TV and computer to two hours a day.
Encourage children to eat only when they are truly hungry. Teach them to chew their food slowly without being distracted by the TV screen or book.
Avoid using favorite treats as rewards or punishments.
Keep skim or low-fat milk and fresh fruits and vegetables in the refrigerator instead of soft drinks and snacks high in sugar and fat.
Try to give children at least five servings of fruits and vegetables every day.
Encourage children to drink water rather than high-sugar drinks such as soda, sports drinks, and fruit juice drinks.

Prevention of obesity in adults

Many strategies that lead to successful weight loss and maintenance are also effective for preventing obesity. Choosing healthier eating habits and wisely increasing daily physical activity play a vital role in preventing obesity. Among the things that can be taken with confidence now are the following steps:

Eat 5-6 servings of fruits and vegetables daily. One serving = one cup of raw vegetables or half a cup of cooked vegetables or vegetable juice. A serving of fruit is one cup of small to medium-sized fresh fruit, or one-half cup of canned fruit or fruit juice, or one-fourth cup of dried fruit.
Choose whole grain foods such as brown rice and whole wheat bread. Avoid overly processed foods made with refined white sugar, white flour and saturated fat.
Weigh and estimate the serving size to get an idea of its size. For example, three ounces of meat (85 g) is a piece as thick as a deck of cards. Avoid extremely large portions on the menu, especially at fast food restaurants. You can achieve good luck only provided that your portions do not exceed optimal sizes.
Keep track of your calorie intake Consuming more calories than you can burn in a day for energy will lead to weight gain.

Weigh yourself regularly!

Avoid foods with high “energy density,” that is, those that contain a large amount of calories in a small piece. For example, a large cheeseburger and a large portion of fries can add up to almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken sandwich or a simple hamburger and a small salad with low-fat dressing, you can avoid mindlessly consuming hundreds of extra calories and cut down on unnecessary amounts of fat. For dessert, it is better to eat fruit or a piece of white sponge cake, rather than a tooth-aching chocolate cake or three slices of homemade pie.

Don't be afraid to work up a sweat: get at least 30 minutes of physical activity medium intensity several times a week or, preferably, every day of the week. For example, a 15-minute brisk walk or weeding in the garden.

Create opportunities for yourself during the day to take 10-15 minute breaks to burn off some extra calories. Let it be a walk down the halls or up and down a few flights of stairs at work. Don't forget that a drop wears away a stone!

Where do the extra pounds come from? It's all your kitchen's fault! The very design of this room makes you overeat or chew buns and cookies at night. However, everything can be corrected so that you are in great shape by the beginning of the beach season.
To - use 5 original ways to combat excess weight and inches around your waist.

Each of the five methods is a small psychological technique that works effectively not only for the benefit of your figure, but also your health in general.

keep as few prepared and harmful products. Sometimes we feel hungry, and we grab bread and sausage. But if in their place there are only cucumbers or apples, the snack will only be beneficial;

saucers with a golden border are an elegant way to trick your appetite. Dishes with a golden pattern cannot be put in the microwave, which means we are more likely to skip an unscheduled meal than to make a whole mess of reheating yesterday’s pasta and cutlets.
By the way, this is also a good test: if you don’t want to warm it up, it means that the feeling of hunger is not so strong;

seeds and cookies - out of sight. When there is “small food” in plain sight, we will probably take a couple of things. And, by the way, they are high in calories! And it’s unlikely, we’ll limit ourselves to a couple of things, the temptation is too great.

instead of chairs there are stools. The less comfortable the furniture, the faster you want to get up and go about your business. It happens that we spend more time at the table because we are too lazy to get up. In the meantime, we sit - we eat and eat;

We are usually easily tempted by food that is in plain sight. Therefore, move the most high-calorie foods to the back wall of the refrigerator or kitchen cabinet. And at eye level, place dietary and healthy ones. It has been proven that such a cute “deception” works!

Look 100%! or look like 100 kg - the choice is yours! Do you want to become beautiful, charming, with an attractive figure? For starters, curb your appetite!

Smile!

According to WHO, today two thirds of the world's population note that their figure is far from ideal. And every year there are more and more overweight people. There are many reasons for such sad statistics. Nutritionist-gastroenterologist of the Clinical Diagnostic Center Marina Gaisinskaya talks about them and gives some important tips that will help in the fight against extra pounds. How to deal with excess weight?

How to deal with excess weight

Excess weight often becomes a consequence of hormonal imbalance. With diseases of the thyroid gland, metabolic pathologies, and an increased glycemic index, the “consumption-energy expenditure” chain is disrupted, and kilograms settle in the most unnecessary places. Excess weight is often caused by abnormalities in the functioning of the digestive system - gas formation, constipation, inflammatory diseases of internal organs.

Stress and chronic fatigue are indirectly to blame for overweight. Physiologically, nervous experiences do not affect the figure in any way. However, it has long been proven that psychologically the refrigerator often plays the role of a psychologist. We have to admit that the cause of excess weight is often a hereditary predisposition. Moreover, from birth we are given not only a certain constitution, but also culinary preferences and even eating habits. Sedentary image life, a love of sweets and late dinners will make even an absolutely healthy person, without a tendency to be overweight, unattractive.

Sharp weight loss using tablets with a laxative or diuretic effect, which are provided by advertised dietary supplements, is a serious stress for the body and provokes a malfunction in the endocrine, digestive, and urinary systems. In addition, the rapid loss of kilograms usually threatens their return just as quickly.

Another common way to lose weight is diets, including those based on one product, fasting days and even complete refusal to eat. In addition to serious psychological stress, this approach to improving your figure is likely to have a negative impact on your health.

You can achieve the desired result without harm to the body only by planning your path to slimness down to the smallest detail. The first step should be a visit to a nutritionist who will evaluate your weight loss, identify the causes of excess weight and give recommendations for eliminating them.

Those who want to lose weight also need to remember that their daily diet should be balanced and varied. It must include fruits, vegetables (except potatoes), natural fermented milk products without preservatives or flavoring additives, cereals (except semolina and wheat), lean meats and fish, durum wheat pasta, green tea, natural juices and fruit drinks.

You should completely avoid only flour and sweets. Another important rule to remember: you need to eat as often as possible, but in small portions - 5-6 times a day, 300-350 grams each. Thus, the body will absorb food much faster, rather than storing it in reserve.

In the first half of the day, metabolic processes occur faster, so the calorie content of evening meals should be much lower. And after 19 o’clock it’s better not to go into the kitchen at all. To make the weight loss process go faster, drink 1.5-2 glasses of water during the day.

And of course, the way to ideal figure impossible without physical activity. Otherwise, the skin in place of the lost kilograms will sag and gather in folds. In addition, proper physical activity will help you get rid of extra centimeters in your body. problem areas. Walk more, stop using the elevator, ride a bike, swim and play tennis - do any sport you love. The main thing is to do this regularly and not train to the point of exhaustion.