Body Mass Index

How to lose weight

Every day, millions of people all over the world type a search query "how to lose weight". Isn't it a proof that the problem is topical?

Let's first look into why you may want to lose weight

  • you are overweight for as long as you remember,
  • you have gained weight due to some specific reason (illness, lifestyle changes and so on),
  • you have gained weight dramatically after giving birth,
  • you were thin in the past but became overweight over time,
  • your BMI tells that it's ok but you want to lose weight regardless.

You have been overweight all your life

If you have always been a fat person, then sure, talking about losing weight, you mean not just a few pounds, but 20-30 pounds. Impressive, isn't it? One doesn't need to be an expert to understand what a stress the body will undergo during such a weight loss. Even more disturbing is that the effectiveness of all known diets and exercises that promise quick results is highly questionable. Keeping any good diet, for example Japanese diet, you certainly can lose a couple of pounds, but the diet is over before you achieve the desired results - it is really hard to stick to a diet even for 20 days. The rule is - the more pounds you want to lose the more you have to change your life.

Let's give a couple of simple tips:

  • cultivate a food aversion and then indifference to food - eat unattractive, untasty, and unloved food. There is a good trick - imagine something unappetizing (if you are going to eat a sandwich with sausage, imagine for example a slaughterhouse and your appetite quickly evaporates).
  • eat less - reduce your normal portions at meals,
  • don't snack on high calorie foods (if you really want to, take an apple, low-calorie yoghurt),
  • don't eat sweets (chocolate, ice cream, cakes, etc.),
  • avoid eating at least 2-3 hours before bedtime,
  • eat slowly - nerve receptors in the stomach send signals (causing the sensation of fullness) to the brain with a 20 minutes delay,
  • move more - stop driving to work, walk, start to go to the gym or swimming pool.

You have gained weight due to some specific reason

If you have not always been overweight, then you gained weight due to some specific reason. This could happen in the following cases:

You had some illness related to the change of metabolism

In this case you shouldn't lose weight on your own. The best option is to consult an experienced specialist and lose weight under his supervision.

You have changed your lifestyle that results in weight gain

  • You have married and your wife/husband cooks tasty - who'd resist a second helping?
  • You have bought a car and stopped walking.
  • You have gotten a "sitting" or "tasty" job (trucker or chef).

In this case it isn't enough to just keep on a diet (still need a diet plan? - take a look at Japanese diet) since your lifestyle will return all lost pounds. Unfortunately, you can't lose weight without major lifestyle changes. You will have to prioritize and weight your desire to have an ideal body shape against your ability to change your way of life - change job, stop using a car, or even divorce.

You have dramatically gained weight after giving birth

It often happens that a woman gains weight after giving birth and then stays plump for a long time (and sometimes for life). The most important advice is to forget about this for a couple of months - you need to take care of the baby and recover your body. Although it is not worth to delay weight loss for a long time. The less time your body is in this weight, the easier you can return to your previous normal body shape.

  • Eat more often (ten times a day is normal), but smaaaal portions at meals.
  • Exercise, paying attention to your abs and buns.
  • It is possible to use special creams to lose weight, the effect of which is based on the warming up the muscles before the exercises which increases their efficiency.
  • Do not expect to lose weight quickly. Even if we are talking about a couple of pounds it may take several months to get rid of them.

You were thin in the past but became overweight over time

Typically, here we talk about people approaching retirement age who have been gaining weight gradually throughout life. On the one hand, you have gotten accustomed to your weight and your body has accustomed to excess weight as well. On the other hand, grueling diets and heavy exercise are obviously not for you. However you have one significant advantage - you are not burdened with children, work, duties, which means you have more time and ability to take good care of yourself.

So if your desire to lose weight is strong enough then be patient and:

  • eat more often but in small portions,
  • eat more healthy and less calorie food (choose salad instead of fried potato),
  • engage in some kind of light exercise but the best for you is a long walk.



Did you know

  • BMI was developed by Belgian scientist Adolphe Quetelet in 1869.
  • For children and teenagers BMI is calculated using the same formula as for adults, but the index is applied in a different way.
  • A glass of fruit juice with one or two pieces of sugar before a meal helps stimulate appetite.