The excess weight that we want to get rid of did not appear overnight. The kilograms took months, often even years, to accumulate. It also takes time for the weight to return to normal. And the more we have to lose, the better we should plan the weight loss process.

Losing weightis not a race. It is a commitment for many months - says Katarzyna Zielińska, dietician, head of the Vita Sana Center for Counteracting Obesity. - A good program to fightoverweight , which consists ofdietand developing proper eating habits as well as the right amount ofexercise, it should last about a year. Only then will it be effective and its effect lasting. This year will allow the body to switch to new tracks, accept and like changes in lifestyle, so that exercise andhe althy eatingwill be something natural, not a series of sacrifices.

Three stages of losing weight

Phase I, i.e. proper slimming. It takes about 3 months, sometimes a bit longer. It doesn't have to be the hardest. The motivation to lose weight is then very strong, and more and more loose clothes encourage you to exercise. So it's easier to follow a diet. In this phase, weight loss should average 0.5-1 kg per week. Phase II, i.e. expanding the diet. It lasts at most 2-3 months. At this stage, about every 2-3 weeks, the number of calories provided with food increases by 200. Nevertheless, the weight continues to decline, although not as quickly as before. Phase III, i.e. leaving the diet. This is the longest but the most enjoyable stage of losing weight. It should last about half a year. The daily menu should provide only about 300 kcal less than your energy requirements (gender, age, type of work and physical activity are taken into account).

Workout that burns calories the best

You don't need strenuous exercise to lose weight. It's downright inadvisable. In a short and strenuous training session, you burn sugar (that is, energy needed) instead of stored fat. The most effective is the so-called aerobic activity, i.e. long-term, uniform exercises, usually involving large groups of muscles. It's a quick walk, treadmill walking, cycling, aerobics, Nordic walking. We can do aerobic exercise continuously for 20-30 minutes, and even an hour or two. The heart works steadily, pumping blood rich inoxygen. After the initial stage in which the muscles burn the "handy" source of energy - glycogen, they reach for fat stored in the body. Such exercises also have a second, important benefit. They do not overload the joints, which is important especially at the beginning of weight loss. Longer but moderate effort will also make you lose weight when you're done exercising! Burning continues long after training. Therefore, if you find time for training 2 or 3 times a week, don't let it be consecutive days. Exercise every 2-3 days, not less often. Then the body will work at a higher speed also between workouts, when you rest.

Yoga - a way to lose weight

It slims and shapes the body, strengthens the muscles that become strong and… burn more calories. It also improves the functioning of joints and all internal organs. Such activity will help you get to know and like your body better, which is a source of complexes for an overweight person. It is also a way to relax and de-stress. Priceless if until now the cure for sorrows was … food. Yoga teaches how to breathe, oxygenates, and activates all parts of the muscles. And it is for everyone, regardless of weight and age.

How weight loss supplements work

In pharmacies and drugstores, we can buy many preparations that are to help you achieve your desired weight.

  • Multi-ingredient supplements. They can slightly reduce our appetite, support fat burning and accelerate metabolism. It is best to choose preparations based on natural plant extracts, e.g. grapefruit, bean extract or sunflower extract.
  • Fat burners. They contain ingredients that accelerate fat burning. If we decide to move, we can additionally ingest e.g. L-carnitine, which i.a. accelerates fat burning. However, they can only work when we make the body work harder.
  • Slimming teas. They regulate digestion, e.g. red tea, green tea or herbal mixtures. It happens that some of them accelerate the metabolism, but also have a diuretic and slightly laxative effect (especially when drunk several times a day). And yet the point is not to get rid of water, but to get rid of the fat. In addition, a lazy digestive system will not cope with teas afterwards.
  • Stomach fillers. Safe are those containing, among others fiber that swells in the stomach to make you feel full. Substances with this type of action include alginic acid, cellulose, but also collagen, which is of animal origin. However, it is worth remembering that they absorb a lot of fluids, so you need to drink more. They are simply without itharmful.

Specific for obesity

There is no capsule or tea that will replace a diet combined with exercise. It is enough to take a leaflet of any drug to read that a given measure works, but only when we limit our food and move more than before. It supports weight loss, not slimming. Although many remedies work more on our heads, they help to get rid of the fat. By swallowing capsules, it is easier to respect me altimes, limit portions, and drink more water. And this is what losing weight is all about. It is important not to buy any drugs of unknown origin, because these not only will not help, but can also be harmful.

This will be useful to you

What to do when a slimming crisis appears

It can happen to anyone, no matter what stage of losing weight they are at. There can be many such crises, because the weight loss program lasts a year. These are normal and shouldn't make you feel guilty because thinking of yourself "I couldn't make it again" won't help you continue your diet. How to deal with them? There are several ways.

  • Good motivation. Remember why you wanted to lose weight so much. Daughter's wedding, new job, relief from knee and hip pain.
  • Slimming hand in hand. Find someone who has also decided to lose weight. He, too, may have crises, but the risk of being at the same time as you is rather small. That's why there will always be someone in your duet who will say: "let's go further".
  • Support group. Weekly group meetings with a dietitian allow you to avoid crises, and if they appear, then for a short time, because the thought of another meeting is mobilizing.

How to lose weight he althily - advice from psychodietetics

Each of us dreams of a slim and shapely figure. However, not all methods of losing weight are good for our he alth. How to wisely and he althily lose weight? Listen to our expert - psychodietician and he alth coach Elżbieta Lange.

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