How to get rid of excess weight?

Nutrition

This is probably the most important element of the equation. The solution seems obvious – reduce the amount of food consumed. But if you do this incorrectly, your basal metabolism will decrease in response, and along with it, your mood and energy for physical activity. The balance will again favor fat tissue gain, and the stress of under-eating and lack of necessary nutrients can lead to serious health disorders.

When adjusting the amount of food consumed, you need to follow these rules:

• The change in food consumption should not be temporary. You should not go on a temporary diet, but change your eating habits permanently.
• There is no need to drastically cut calorie intake. You need to act gradually, without swinging the "scale" too quickly.
• There is no need to excessively reduce calories. To lose weight, it is enough to decrease the number of calories by no more than 15-20% of the body's needs. By the way, if you increase your physical activity – the amount of food should also be increased.
• You need to refuse or drastically decrease the consumption of sugar and other sweets, including sugary drinks and packaged juices. Sugar causes the release of insulin, which forces the energy obtained from food to be pumped into fat cells. Additionally, sugar consumption disrupts the natural regulation of appetite, forcing us to eat more than necessary for current needs.
• The diet must be complete. For the healthy functioning of the body, all macro and micronutrients are necessary. An incomplete diet leads to the disruption of body functions, and consequently, to a decrease in both basal metabolism and physical activity.

Physical Activity

It seems that everything is very simple: the more you move – the more calories you burn. But there are nuances here too. Many people cannot force themselves to exercise.

And the issue is not only, or not so much, laziness. As is known, human behavior is largely controlled by hormones. Stress and poor nutrition, as well as some illnesses, lead to hormonal imbalances. In this case, the body almost entirely converts the energy obtained from food into fat, and there is no energy left for physical activity. First, you need to try to get rid of stress and ensure sufficient sleep. To rule out hormonal diseases, you should consult a doctor. The consumption of sweet products should be reduced or excluded, as they reduce the energy reserve by turning it into fat.

The increase in physical load should be gradual. You can start with a walk at a moderate pace, gradually increasing the volume and intensity of workouts.

The body naturally reacts to increased physical activity with an increase in appetite. This is normal, you should remember that the calorie deficit should not exceed 15-20%. In addition to calorie expenditure, sport leads to an increase in muscle mass. This is very important, as it increases the level of basal metabolism. You should not forget to consume a sufficient amount of protein so as not to hinder the growth of muscle tissue.