How to get rid of excess weight?

The formula seems very simple, but all the difficulties are hidden in the details. Let's analyze each component of this equation in detail.

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 it incorrectly, the basal metabolism will slow down in response, and with it, your mood and energy for physical activity. The balance will again favor the gain of adipose tissue, and the stress of undernourishment and the 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.
• You do not need to drastically reduce your calorie intake. You need to act gradually, without swinging the "scale" too quickly.
• You do not need to excessively reduce calories. To lose weight, it is enough to decrease the amount 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 must refuse or drastically reduce 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. In addition, sugar consumption causes a disturbance in 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 just, or not so much, laziness. As is known, human behavior is largely controlled by hormones. Stress and poor nutrition, as well as some diseases, lead to hormonal imbalances. In this case, the body almost entirely converts the energy obtained from food into fat, and no energy is left for physical activity. First of all, you need to try to get rid of stress, ensure sufficient sleep. To rule out hormonal diseases, you need to consult a doctor. The consumption of sweet products should be reduced or excluded, as they reduce the energy reserve, 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 must remember that the caloric deficit should not exceed 15-20%. In addition to caloric expenditure, sport leads to an increase in muscle mass. This is very important, as it increases the level of basal metabolism. You must not forget to consume a sufficient amount of protein so as not to hinder the growth of muscle tissue.