When there is so much delicious food around, it can be difficult to resist unnecessary calories, but then the problem arises - how to get rid of the consequences of gastronomic excesses. Various websites talk about how to lose weight. Diets and exercises help with this, but few people know that most of those who have lost weight soon return to their previous weight, and sometimes gain additional kilograms. This can be prevented. There are ways to lose weight once and for all without returning excess weight and severe food restrictions.
What is proper weight loss
Proper weight loss is considered to be one that does not harm the human body or its psyche. Selection of diet and exercise should be done with the help of doctors. They all agree that there are several simple rules how to lose weight correctly, thanks to which you can achieve the desired weight loss without causing much stress to your body.
Where to begin
Having motivation is a necessary factor for successful weight loss work. If there is no necessary incentive, then you should contact a psychologist to help. Before you start losing weight, you need to understand what task you are facing, what you want to achieve, how many kilograms you want to lose. You need to know the characteristics of your body in order to determine which methods of getting rid of unnecessary fat will the best choice. Then you should plan the work and designate the time. To succeed, you must follow a number of rules:
- Eat small, frequent meals.
- The daily regimen should combine three main meals and a couple of snacks. In your diet to get rid of extra pounds should be 50 percent of vegetables, and divide the remaining half between cereals and protein foods.
- You will have to prepare yourself. It is better to avoid all kinds of semi-finished products so as not to gain weight.
- Eating should take place slowly, not in front of a laptop or TV screen.
- From time to time, to effectively get rid of fat, you need to do fasting days.
How to make a weight loss plan
You can develop a weight loss plan on your own, taking into account the daily routine, preferred food, but after that you need to consult with a specialist. He must decide how many kilograms to get rid of and whether health allows it. The doctor will help you understand which fitness exercises will lead to the desired result, how to correctly and accurately calculate the calories consumed and their consumption per day in order to maintain the energy necessary for an active life. All this will allow you to understand how to lose weight forever.
Right Aim
You must set realistic goals in achieving the desired mass. Don't try to achieve the impossible. Understanding what you want to achieve will help you understand what the diet should be like, whether sports will be needed to achieve the goal. Excessive demands on oneself can be disappointing due to their unattainability and create the illusion of the futility of any attempts to work on oneself. Loss of up to 1 kilogram per week is considered optimal. This pace will not disrupt the basic metabolism and will not harm health.
Motivators
Consider a reward system for yourself. It will be a way of additional motivation in the hard work to achieve the desired goal of getting rid of excess mass. Mark intermediate goals on the calendar and allow yourself a small reward when you achieve them. It can in no way be associated with products. It should not be some kind of sweetness that leads to weight gain! Let it be a modest gift to yourself: going to the hairdresser, buying some clothes, entertainment.
How to lose weight correctly and permanently
Very common after diet excess weight soon returns again. Often the reason for this is severe restrictions, forcing, after they are removed, to pounce on every dish from those that a person has been deprived of for so long. The composition of the diet should be selected so that the diet contains everything that promotes weight loss and eliminates harmful products. Gradually, the body will get used to healthy food, its metabolic processes will change, which will allow you to forget about extra pounds.
Without diets
To avoid overweight, it is by no means necessary to follow fashion trends and torture yourself with diets. The most important thing in maintaining a fit figure is a balanced diet that provides the body with the necessary, but not excessive, calories and loads (physical, intellectual) that will allow these calories to be burned. If there are few loads, excess weight will begin to accumulate. If there are a lot of them, you can lose weight excessively.
Lifestyle change
Often, lifestyle changes are more beneficial for losing extra pounds than depressing diets. So, a systematic and unhurried change in diet will help you switch to healthy diet, in which the body will not be able to gain unnecessary kilograms. A gradual turn to a healthy lifestyle will not only benefit the extra pounds, but also your overall well-being.
Rejection of bad habits
Lifestyle change is also a rejection of all bad habits. Nobody argues that this process is always difficult, but getting rid of extra pounds is worth it. Bad habits include alcohol and smoking. A glass of wine and a cigarette, even an electronic one, are your enemies on the way to the desired goal of losing weight. No fast food in the diet for weight loss! Physical activity is the best way to relieve stress. To maintain a normal weight, it is necessary to follow the regime - go to bed no later than midnight.
The right way to lose weight
To get rid of extra pounds, it is not necessary to torture yourself with exhausting and strict diets, it is more important to constantly follow a verified personal diet for weight loss, created in collaboration with specialists. Weight loss is a slow process. A diet of this kind should not be limited to a short period of time, but should become the basic principle of life. The most important thing for weight loss is a carefully calculated caloric content of foods. Exist different ways how to lose weight once and for all.
The basis of fractional nutrition is 5 meals with an interval of 3 hours between them. At the same time, the portion to get rid of excess mass should be small, for which you need to purchase special small dishes (even a glass will do). In this case, you should eat exactly according to the schedule. For weight loss, the first meal of the day should consist of carbohydrates, it is better to eat soup for lunch, and make dinner vegetable, with the addition of fish or meat. For snacks, vegetables, fruits, dairy products are suitable. To get rid of fat, you should drink at least one and a half liters of fluid per day.
Diet calorie control
Together with your doctor, determine the daily calorie intake so that you lose no more than a kilogram of excess weight every week. In most cases, this will mean reducing your daily intake by 500-750 calories. To do this, you can both limit yourself to food, and increase physical activity. Calculate how many calories you consume on a typical day. For this, there are applications on the phone, special online calculators. Subtract from 500 to 750 calories from the amount received, and you will get your new norm.
The correct ratio of BJU
To lose weight, it is important to reduce the amount of carbohydrates and fats in the diet. The menu should be dominated by protein food: dairy products, lean meat, fish. In order for the weight to be ideal, carbohydrates are also needed in the composition, but only in the form of cereals, vegetables, grain bread, pasta from durum wheat. Fats are only unsaturated, that is, they do not contribute to the accumulation of cholesterol.
Women who want to lose weight should stick to a BJU distribution of 50 percent protein, 30% fat, and 20% carbohydrate. The consumption rate for a man weighing 75 kg is 3150 kcal. One gram of protein contains 4 kcal. Protein should supply 450-750 kcal, which is 112-187 g. A similar calculation of carbohydrates, which account for 1200-1800 kcal, gives their weight equal to 112-187 g. Fats, which give from 675 to 1350 kcal, should be from 75 to 150 g.
Compliance with water balance
If there is a goal to get rid of weight, then we must not forget to consume as much liquid as possible. This will help reduce the feeling of hunger. daily rate water consumption should be clarified with a specialist so that the doctor takes into account your age, gender, and individual characteristics. It is recommended to always have a bottle of water with you, which will allow you to control your fluid intake, to understand how much you drink per day.
Regular physical activity
Physical activity should be everyday for those who want to lose weight. Exercise is an integral part of a weight loss program, but dieting and exercising at the same time is too hard, so it's best to start with one thing first. Daily exercise will help you not only achieve results in getting rid of excess weight, but also in maintaining them.
How to lose weight once and for all, to find a toned body, which you could only dream of before and which you will not be ashamed to show in the photo? To get rid of unnecessary weight, you need to spend 150 minutes a week on aerobic exercises, and devote two days to strength training, each of which should last 20 minutes. If you feel unprepared, the load should be increased systematically, gradually reaching the required parameters.
How to change your diet
Extra pounds arise not only due to the love of sweet and floury desserts. To get rid of body fat, it is necessary to eliminate from the diet all foods that contribute to their formation, disrupt metabolism, and provoke an increase in appetite. In this sense, the worst foods are those that are high in carbohydrates and saturated fats. Switching to proper nutrition to get rid of excess weight should be gradual, occasionally pampering yourself so as not to break loose.
Products approved for weight loss
- Cereals prepared without milk: oats, buckwheat.
- Plant foods with fiber, cereals, nuts, seeds.
- Vegetables and fruits will not allow you to gain weight: cabbage (suitable in all forms: stewed, fresh, pickled), apples, citrus fruits.
- Candied fruits, dried fruits.
- Dairy products: cottage cheese, yogurt (fat-free), kefir, hard cheeses (with low fat content), milk.
Foods to Avoid
For a weight loss program to be effective, you need to exclude from it whole line products. Among them - confectionery, pasta. If you want to lose weight, then forget about bread and wheat flour products. There is no more room in your diet for sausages, white rice, fast food, sauces, including mayonnaise. For weight loss, it is recommended to forget about alcohol and grapes, which are high in sugar.
Psychological attitude
Many people think that if they want to, they will instantly lose unnecessary weight. One has only to reduce portions of food, exclude harmful foods, add physical exercises - and ideal forms are guaranteed! Everything would be so if the cause of excess weight was only malnutrition. Alas, psychological problems also lead to unnecessary kilograms. That's why the right attitude is so important to maintain weight.
Planned disruptions to proper nutrition
Once a week, allow yourself a little rest - break off the chosen course and treat yourself to harmful, but tasty. It's called a cheat meal when you give yourself a little indulgence. This planned “act of rebellion” against weight loss and dietary exceptions will keep you from experiencing real breakdowns. Cheat meal is a source of pleasure, it is not dangerous if you do not turn this day of gastronomic joy into a belly feast.
Emotional Comfort
Food is often more than just essential substances for life. Some try to fill a psychological void with food. Sometimes it's so easy to eat something tasty and take your mind off problems and bad mood. If you want to stay lean and not gain weight, you should replace one habit with another.. Most suitable for sports or just a walk. If you do not know how to lose weight once and for all, then you should visit a psychologist who will help you cope with stress.
Video
30 scientific, real ways to lose weight once and for all!
Use just a few of these 30 food, exercise, and lifestyle tips and you'll see the pounds start to come off.
Finish your breakfast with something sweet.
End your morning meal with dessert. Tel Aviv University Medical Center researchers say people who eat dessert after breakfast have fewer sugar cravings throughout the day.
They are more likely to stick to their daily calorie intake.
Eat 30 grams of fiber per day.
Try increasing your fiber intake: the effect is the same as from a strict diet.
In an American Heart Association study, one group of people followed a calorie, sugar, and saturated fat restricted diet, while another group was given one goal: 30 grams of fiber a day.
After 3 months, both groups lost weight and improved their health. This proves that you can easily lose weight just by adding more fiber to your diet.
Be sure to eat dairy products.
Dairy products fill the body with calcium and vitamin D. These nutrients help build muscle mass and speed up metabolism. In addition, the hormone calcitriol helps store calcium for bones and prevents sugar from being converted to fat.
Increase your protein intake (but not too much).
Women need about 46 grams of protein per day, men - 56 grams. The body takes more time and energy to digest proteins than it does fats or carbohydrates.
Therefore, you will feel fuller for longer, as well as burn more calories, in the process of absorbing nutrients.
However, excess protein is stored in the body as fat.
Drink black coffee.
A morning cup of coffee doesn't just wake you up. According to a study published in the American Journal of Clinical Nutrition, a cup of coffee can also boost your metabolism by 12% over the next 3 hours.
Measure your wine glass.
An excessive amount of wine cancels out all its health benefits. One serving of wine has up to 125 calories, and many of today's glasses contain 3 servings.
It turns out a total of 375 calories, and this is the size of a small serving of food.
Snack on pistachios.
Foods that require peeling, shelling, or unwrapping, such as pistachios, will cause you to slow down your meal.
Thus, you will eat less. In addition, 30 grams of pistachios contain 6 grams of protein, 3 grams of fiber and only 159 calories.
Include unsaturated fatty acids in every meal.
The fear of any fat is already in the past. Monounsaturated fatty acids will actually help you lose weight, not gain it.
Women who switched to a diet high in these fats and consumed 1,600 calories a day lost a third of their belly fat in just 4 weeks.
Pour a handful of nuts into the salad, sprinkle a tablespoon olive oil on steamed vegetables or mash a quarter of an avocado on toast.
Stock up on canned tuna.
This product is a weight loss dream. 90 grams of tuna contains a whopping 25 grams of protein and only 157 calories. It can be added to salads or pasta dishes. You can eat it with a few crackers. This healthy snack will help you stay full until your next meal.
Don't skimp on spinach.
Spinach and other dark green leafy vegetables are rich in magnesium, which regulates over 300 functions in the body. A 2013 study found that people who consumed more magnesium had lower blood sugar and insulin levels, both of which play a role in weight.
Eat more fish.
Omega-3 fatty acids found in salmon, tuna, herring, and other fish can help your body burn fat. These healthy fats balance blood sugar and reduce inflammation by helping regulate metabolism.
Eat proteins along with fruits.
Apples, bananas, strawberries - all this is good for your body and your waist. But if you combine fruits with a small amount of protein, these products will be even more useful.
An apple and a cup of skim milk is an easy option, providing 10 grams of protein and 5 grams of fiber for 200 calories. Half an avocado with 60 grams of cottage cheese is another 200 calories of a fruit and milk mixture that fills you up with 9 grams of protein and 7 grams of fiber.
Pepper your food.
Capsaicin, which makes chili peppers spicy, can speed up your metabolism, according to a study in physiology and behavior. Researchers say capsaicin activates sympathetic nervous system and its effect on metabolism can last for more than 4 hours after a meal.
Exercise early in the morning.
Early morning workouts fire up your metabolism and help you burn more calories throughout the day. Study state university Appalachian shows that after 45 minutes of exercise, a person experiences a metabolic peak. This helps burn an additional 190 calories throughout the day.
High intensity workouts.
To see the results, it is not necessary to exercise for several hours in a row. High-intensity training alternates intense exercise with short periods of rest. Studies show that such training burns fat more efficiently than sports with even loads.
Schedule a workout just before dinner.
If you're always hungry after your workout, schedule it right before dinner. That way, you'll refuel with the planned meal, not the extra snacks (and calories).
Create your favorite workout playlist.
People who listen to music while exercising exercise longer and harder than those who don't. Why? The point is that music distracts you from fatigue, allowing you to train longer (and burn more fat).
Pay cash for food.
When shopping with a credit card, you only have a general idea of how much you have spent. You don't see cash flowing out of your wallet.
According to a study in the journal Consumption Research, this leads to purchases of unhealthy, high-calorie foods despite the added expense. Researchers believe that credit cards make it easier to make impulse purchases.
Don't make your life easier after a workout.
Just because you worked out at the gym this morning doesn't give you a reason to park your car closer to the office or take the elevator instead of taking the stairs.
French researchers found that when obese teens exercised, they reduced their activity that day, so they couldn't lose weight.
In addition, another study showed that older people were unable to burn more calories because after training they led a sedentary lifestyle.
Don't get distracted while eating.
Watching TV or answering emails grabs your attention. This way you may not notice your body's signals that you are full.
Make sleep a priority.
Saving on sleep entails a host of health problems, such as an increased risk of depression, type 2 diabetes, and stress. Here's another benefit of sleep: you are more likely to normalize weight. Research from the University of Chicago has shown that people who get enough sleep lose more fat than those who don't get enough sleep.
Play games on your phone.
Gaming addiction can help your body. Video games can reduce food cravings, according to a study published in the journal Appetite. So, the next time you think about a bag of chips, play a game to distract yourself from a bad craving.
Put an apple on your desktop.
You can see the pumpkin pie on the desk of a colleague sitting on the other side of the office. But according to a study from St. Bonaventure State University of New York, you won't get up to cut yourself a slice if another snack is right in front of you.
Pour your food straight from the pot.
Do not pour food into a common plate that is served at the table. Pour your food straight from the pot and pan.
When you have to get up from the table to fill yourself with food, you are likely to put in 20% less food, according to a 2010 study.
Rearrange your kitchen cabinets.
Scientists are sure that people eat less from 18-centimeter salad plates than from 25-centimeter ones.
Organize your kitchen cabinets so that small plates can be easily reached. Place large plates on higher shelves.
Lower the temperature in your home.
The cool air temperature in winter will not only help you save on your energy bills.
Cold temperatures increase the body's production of brown fat by up to 40%. Brown fat burns calories to help the body stay warm.
Chew gum.
Strange but true: A University of Rhode Island study found that people who chew gum burn up to 8% more calories than those who don't.
Set the activity signal.
Chances are you spend most of your day in an office chair. Set an alarm on your phone to remind you to get up every 30 minutes.
This will boost your metabolism by about 13%, according to a study published in the American Journal of Clinical Nutrition.
Wear a belt.
Of course, leggings are much more comfortable than trousers. But the fact is that an elastic waistline makes you more prone to overeating.
If you're going to wear stretch pants all day, pair them with a tunic with a belt.
The belt will make you think about how you feel while eating.
Serve your food wisely.
It might seem like the color of your plate is the last thing you should pay attention to when losing weight, but according to a 2012 Cornell University study, it can play a surprisingly big role in how much you eat.
Researchers have found that when food and plate have low color contrast (such as pasta with red sauce on a red plate), people pick up 22% more food from the buffet than when there is high color contrast between food and plate (such as pasta with red sauce). red sauce on a white plate).
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Also Reading Now
Lose weight? Is always! Lose weight? Everywhere!
No bagels and holes!
Lose weight - and no nails!
We are with you, Dr. Mirkin.
SELF-SUGGEMENT FORMULA FOR THOSE WHO WANT TO LOSE WEIGHT
– I am absolutely calm. My whole body is calm and relaxed. No one can bring me out of my peace of mind. I have a strong character, a strong will. Every day of the diet, every day of unloading makes me feel joy and recovery, healing and rejuvenation. Diet– it's youth, diet– it is beauty, easy gait, slender figure. From today I decided to start new life. All my thoughts are directed only to losing weight, I only think about losing weight.
Flour and sweet– disgusting belly. Eat for the night– Bad mood. All the bad things associated with fullness are forever leaving me along with those extra pounds. Ahead of me is youth, beauty, health, harmony and love. The amount of food consumed is reduced. In the evening and at night I do not want to eat.
I decided to radically change my life and defeat obesity. Change your attitude towards food and health. And I will achieve my goal. Because I have a strong character, a strong will. Diet– it is the return of youth and beauty.
This self-hypnosis formula has helped thousands of my patients stay on diet, especially in the evening and at night.
ABOUT THE AUTHOR
Idol obese women- this is the name of the famous psychotherapist Vladimir Mirkin. And he can rightfully bear this “title”, because over the past 20 years Mirkin has completely healed tens of thousands of people, once again returned to them the joy of life, youth and beauty. In 1997, the Foundation for International Prizes named after academician N. A. Kasyan, a popular folk healer from the Poltava region, awarded him the international order of St. Nicholas the Wonderworker. This award is given only for super results and real miracles in the field of medicine.
Usually people goggle their eyes and click their tongues enthusiastically when they learn that one of their acquaintances has lost 30 or at least 20 kg in weight. Most of Dr. Mirkin's patients easily double these figures, or even triple them, amazing the scales every month. And the highest result was recorded in the "Book of Records of Ukraine" in 2009. One of the patients– resident of the village of Skakivka, Zhytomyr region Viktor Martynyuk– lost 130 kg in a year and 10 months!!! And now he weighs 78 kg instead of the previous 208 kg!!! His old dream came true– he can already ride his bike to work. Another weight loss champion, Alexei Zakharov from Donetsk, lost 125 kg in two years.
On the anniversary of N. A. Kasyan
Doctor Vladimir Mirkin organized the "Clubs of former fat men" in Kyiv and Moscow, whose members are patients who have lost at least 25 kg.
More than 1,500 people are registered with the doctor, who have lost from 25 to 100 kg. Many patients keep newly acquired slender forms for 15-20 years. Doctor Mirkin sees his main task not as weight loss, but as the treatment of obesity with his own method, which allows him not to gain weight again.
V. I. Mirkin contributed a lot of new things to the solution of this problem. For the first time, he looked at this disease from a different point of view, touching on the mental, spiritual and aesthetic spheres of a person, as well as human relationships. And most importantly– he learned to overcome this disease.
Perhaps that is why his thoughts, touching stories about the fate of people, advice and recommendations are so interesting.
During the reception in Kyiv
For many years, Mirkin has been successfully treating those who have been abandoned by endocrinologists. Perhaps no one in Russia and Ukraine, and indeed in other countries, works so consistently, purposefully and with such success in this area. After all, thousands of people have not only lost weight, but have also become ardent propagandists of the Mirkin method.
The main disadvantage of traditional diet therapy, Vladimir Ivanovich believes, is that it cannot be used all his life, and after it ends, the patient overeats again and gains weight. Why is this happening? Because he has not developed the correct eating behavior.
It is well known that the main reason overweight is overeating. But you need to fight not with the feeling of hunger when the patient has an empty stomach, but with increased appetite, when the patient, being full, continues to eat. Most often, this phenomenon manifests itself in the evening, when food acts as a universal "sedative" relieving stress and normalizing mood. Teaching patients proper eating behavior is one of the main goals of the Mirkin technique.
With TV presenter Vladimir Solovyov
Already at the first meeting, the doctor conducts an individual analysis of eating disorders for each patient, offers various psychological techniques that help to withstand food restrictions and normalize your weight. Psychotherapist Mirkin develops for each patient individual formulas of suggestion and self-hypnosis, for weight management. According to the original method of Mirkin in Russia and Ukraine, thousands of patients are currently being treated, using a protein-vegetable diet, which is very easy to use and easily tolerated without discomfort and hunger.
The effectiveness of Mirkin's method is confirmed by the following fact. Once, at one of the treatment sessions in Kyiv, the total result of weight reduction (weight loss) was calculated in kilograms for all patients present in the hall and treated earlier by Vladimir Ivanovich. The result was amazing - 6700 kg! And these were far from all the doctor's patients.
For many obese women who used a variety of diets, therapeutic starvation and received a zero end result, V. I. Mirkin is the last hope. Treatment is available to every patient, regardless of age and social status. At his reception, everyone is equal. For Vladimir Ivanovich, only man exists and his illness is overweight. He is not just a narrow specialist involved in weight reduction - his technique saves patients from a whole bunch of diseases. In some cases, the problem of obesity for a person becomes a matter of life and death. Therefore, Dr. Mirkin acts not only as a psychotherapist, but also as a nutritionist and therapist. Any person who comes to him for treatment is his ally, whether it concerns the correction of appearance or the fight against diseases. Yes, and he himself good example for patients: always smart, charming and friendly. This charm disposes patients to frankness. They feel that in front of them is a person who is sincerely interested in solving their problems.
In 1997, Dr. Mirkin was awarded the international Order of St. Nicholas the Wonderworker "For increasing goodness on Earth." This honorary award was awarded to the Vice-President of the Commission on Health Protection of the European Parliament, Professor Guido Vicheconte, famous artists Iosif Kobzon, Vakhtang Kikabidze, boxer Wladimir Klitschko and others.
Vladimir Ivanovich chose the profession of a doctor in his youth. He dreamed of helping his mother, who had suffered from a disease of the musculoskeletal system since the age of 30. There were no doctors and healers in the family. True, the closest relative of his grandmother was a priest. Maybe this left an imprint on the doctor's attitude to the case. “In religion, as in psychotherapy, the basis of everything is the word,” he says.
The ability to own an audience did not appear immediately. At one time, Mirkin was a district narcologist, he had to read many lectures at factories, schools and other institutions. Constantly working on himself, striving for self-improvement, he gradually achieved inner emancipation during meetings with the audience. In the future, this helped him in his work with psychotherapeutic groups ...
With wife Nina at the reception
In 1999, Vladimir Ivanovich defended PhD thesis dedicated to the treatment of obesity. His receptions were attended by such prominent scientists as Honored Scientist of the Russian Federation, Professor V. E. Rozhnov, Director of the Institute of Nutrition of Ukraine Professor V. G. Perederiy, Corresponding Member of the Academy of Medical Sciences of Ukraine I. S. Chekman and others.
V. I. Mirkin believes that a doctor should sincerely love his job, his patients. The results of work, as well as the family, help him to remain optimistic. His wife Nina is also a doctor by profession and, most importantly, his associate. Two daughters, Antonina and Anna, recently graduated from medical school.
On the TV show "Malakhov +"
“I explain to them that every doctor should be a simple person, accessible to all people,” the doctor shares his thoughts. - I do not accept the concept of "elite doctor". In my opinion, a medical specialist who serves only the authorities will never be able to develop as a person. You can't get away from the people. As for the psychotherapist, there are some nuances here. Psychotherapy means "treatment of the soul". And the psychotherapist should be able to touch the most delicate strings in the soul of the patient. To convince him to sit on the same diet and unloading for six months or a year, strong arguments are needed. The patient can stop the diet at any time and then the previous treatment loses its meaning. Make him believe in the success of the treatment– This is the main task of the psychotherapist. A big mistake of many doctors is the priority of physical methods of influence. Even psychotherapists are overly fond of physiotherapy, acupuncture, medicines, bioadditives, etc., while forgetting to simply talk heart to heart. After all, it has long been known that sometimes there is enough attention, a friendly conversation with the patient - and he is already recovering by 50%.
More soul! Here is a recipe that can cure better than any medicine.
What helps Mirkin achieve such results? A new technique, complex treatment, supportive treatment, etc., etc. And, perhaps, a talent and a gift from God. In any case, thousands of people thank the doctor for the cure, the return to a normal full life.
FOREWORD
Surely each of you at least once in your life made an attempt to lose weight, correct your figure. Today, everyone is losing weight: from schoolchildren to superstars. The word “diet” has become one of the most popular, and “dieting” has become a fashion attribute.
Our editorial office receives hundreds of letters and calls with requests to advise a diet or recommend a specialist. The reasons and motives are different for everyone: from the desire to look good on vacation or show off in front of colleagues to get rid of problems with their own health. Some want to lose weight in any way, but quickly and easily. Others are ready to make incredible sacrifices and financial expenses, just to achieve the desired result. All means and methods are used: advice from friends and girlfriends, dubious miracle diets and miracle drugs. At the same time, most of those who want to lose weight do not think about the obvious: rapidly losing kilograms in untested ways, you can get even bigger health problems.
That is why in our sections "Slimness Code" and "The ABC of Nutrition" about how to lose weight properly and wisely, how to keep yourself in good physical form how to preserve and increase health, famous doctors, leading experts and specialists, professionals tell the highest class. Their methods, advice and recommendations have helped thousands of people become not only slimmer and healthier, but also more confident, happier, more successful. And many have helped to start a new life.
Perhaps the most authoritative, respected and beloved doctor among our readers was Vladimir Ivanovich Mirkin. In his book, he wants to propose a method for the formation of a new eating behavior, which has helped to normalize the weight of many patients. By eating behavior, Vladimir Ivanovich means a value attitude to food and its intake, as well as a stereotype of nutrition in everyday conditions and stressful situations. The result of treatment is influenced by such psychological factors as taking responsibility for one's eating behavior, motivation, etc. No treatment is possible without a personal change in the patient. In order to get rid of the habit of overeating, Dr. Mirkin emphasizes, a person needs to change and become internally free from instincts.
A new book by Vladimir Ivanovich Mirkin "11 steps to slim figure"will be a real gift for the audience" AiF. Health”, and for everyone who wants to live to 100 years for all 100!
Sincerely,
Tatyana Kukusheva,
Chief Editor
weekly AiF. Health"
FROM THE PUBLISHING HOUSE
Send your comments, suggestions and questions to the email address [email protected](Peter publishing house, Moscow edition).
We'd love to hear from you!
On the publisher's website http://www.piter.com you will find detailed information about our books.
INTRODUCTION
Dear reader!
In this book, I want to present my understanding of the causes of obesity and methods of combating it. Although there are currently many methods and systems for losing weight, many books have been written on this topic, I will still try to convert you to “my faith”. And if you are overweight, perhaps it is this book will help you solve the problem and, most importantly, understand how to properly deal with this evil. After all, obesity is manifested not only in extra pounds, but also in excessive food intake, spiritual stagnation, and a change in the motivation of behavior.
No treatment is possible if a person has not changed his attitude to nutrition, to his own health and, most importantly, has not tuned in to losing weight. One of my patients, who weighed about 300 kg, ate two loaves of bread a day and, in general, was satisfied with his life and did not want to change anything in it. But when one morning he was unable to get out of bed because of his enormous weight, his attitude towards his lifestyle and nutrition changed dramatically. The fear of death forced him to take up a diet, and in the first week he lost 10 kg, and in six months he lost 60 kg and regained the ability to walk. In this case, the fear of death and loss of the ability to walk became a serious motive for losing weight. Thus, in order to get rid of overeating, a person needs to change himself, become internally free from instincts and reconsider his value attitude to food and its intake.
There are many factors and circumstances that stimulate the emergence and development of obesity. But the most important of them is binge eating as a result of inappropriate eating behavior. Food transforms from an energy carrier into a universal sedative and filler. There is a perversion of the function of food. A stressful situation, conflicts, a bad mood are seized with food, as a result of which psychogenic overeating develops. All this is manifested in excessive food intake, increased craving for high-carbohydrate foods (chocolate, sweets, cakes, etc.), especially in the evening and at night, when anxious thoughts and anxiety begin to overcome a person. How to break this vicious circle? How to beat your increased appetite? I want to talk about this in a book.
In order to better understand the method of restoring normal weight, which I want to present, it is necessary to know how I came to it, what goals I pursued when developing new principles for the treatment of obesity. I started working on this problem 20 years ago. To achieve rapid weight reduction in patients, I used a protein-vegetable diet as the most effective. At the same time, the therapeutic effect of the diet was directed not only to weight loss, but also to the treatment of atherosclerosis, diabetes, cardiovascular disease, arthritis, etc.
Kyiv patients congratulate the doctor on his anniversary
Over the years of medical practice, I came to the conclusion that in order to maintain weight after losing weight, a diet must be followed for a lifetime, since any nutritional errors quickly lead to weight gain. But in order to constantly follow a diet, you need to make it simple and affordable. So I came to hypocaloric exclusion diet, the essence of which is that it does not need to be specially prepared for it, that is, eating at a common table, it is enough to exclude forbidden foods from your diet, simply leaving them on a plate. At the same time, you can use this diet in any conditions: at home, in a restaurant, on the road, at work. You can eat the same food as your relatives and friends, but unlike them, you will exclude the thick in the first dish, the side dish in the second, and sugar in the third. All this makes the elimination diet simple and affordable for the general population.
But for successful weight restoration, knowledge of proper nutrition alone is not enough - you must also maintain a diet. If you still decide to declare war on extra pounds, I want to offer you various self-persuasion formulas that I have developed that help you tune in to losing weight (see the chapter “Self-persuasion against excess weight”). They will help you overcome your inertia, mobilize your spiritual strength and, most importantly, strengthen your will to win.
The purpose of this book is an attempt to explain to people how to properly restore their weight. In the "11 Steps to a Slim Figure" section, I suggest that the reader take 11 steps to regain weight, after which he can be sure of victory over extra pounds.
SUPERCHAMPION OF INDEPENDENT SLIMMING BY THE BOOK OF V. I. MIRKIN
Starostin Alexander Yurievich, 48 years old, Krasnodar Territory, Minusinsk. I lost 161 kg in two years (1999-2000) after reading my book How to Lose 10 kg in a Month. He was especially impressed by the chapter “Weight Record Holders”, which describes the weight loss records among members of the “Former Fat Men's Club”. He believed in the very possibility of defeating obesity, even for people with huge weight. From his letter it became known that he began to gain weight from the age of 25, he connects this with the developed habit of overeating in the evening and at night.
At the age of 27, he weighed 100 kg, he was not going to lose weight, because he believed that he was healthy and overweight did not interfere with him.
In 1992, due to hostilities in Chechnya, he was forced to move from the city of Grozny, where he was born and raised, to the city of Minusinsk, Krasnoyarsk Territory. I had a hard time moving to another city, my mood decreased, irritability appeared. However, a plentiful meal, especially at night, distracted from painful thoughts, cheered up. As a result, he began to gain weight catastrophically and already in 1993 weighed 180 kg, and in 1994 - 200 kg.
In 1994, he was admitted to the hospital with a diagnosis of IV degree obesity, where he was given the third group of disability.
In 1998, Alexander already weighed 278 kg, his general condition worsened significantly, he developed pain in the joints, severe shortness of breath, and weakness. The circumference of the abdomen was 220 cm! Body mass index - 86 (at a rate of 25)! He moved with difficulty, almost never left the apartment, did not work.
Following the recommendations of my book, I lost 161 kg in two years (1999-2000) and in 2000 already weighed 117 kg! At the same time, his shortness of breath and pain in the joints completely disappeared, his arterial pressure. And most importantly, he began to move easily, to lead active image life, play sports, got a job.
Alexander Yuryevich Starostin lost 161 kg in two years
This is not the first case when a book helps a person to believe in himself and break out of fat captivity. And the record weight loss result of Alexander Starostin is a vivid example of the victory of the human spirit and will over illness and adversity. AT recent times Readers often call me not only from Russia and neighboring countries, but also from Germany, Belgium, Italy, the USA and other countries and report that they are successfully losing weight using my books. Some of them consult with me by phone.
EAT TO LIVE, NOT LIVE TO EAT
This truth should become the motto of every person who has decided to regain their former harmony, which means to stop the aging of the body, gain vigor of the body and spirit, cheerfulness, restore peace of mind and balance. Believe me, these words are not an exaggeration. The proof is the numerous letters of my patients, especially women, for many of whom the desire to wear the dress of their youth has become a life dream.
Many of the letters I receive contain pain and despair. Loneliness, a persistent inferiority complex, and even complete disappointment in life, as was the case with Tatyana S. from Kyiv. She could not lose weight for many years, her husband left her. Only love for her daughter kept her from a tragic step. She admitted this to me after several sessions, believing in the success of the treatment she had begun. Every month, Tatyana lost 10-12 kg, and after the whole treatment, her weight decreased by 51 kg. As a result, she even had to change her passport photo: beautiful woman no one recognized the former, swollen with fat. Tatyana remarried, found happiness and joy in life.
I think that she accomplished a real feat, defeating evil fate. Her life– an example for the desperate.
And despair is almost inevitable if you suddenly gain 100 extra kilograms after kilograms. It is difficult to convey in words the state experienced by one of my patients, Antonina Maslova from Borovsk, whose weight reached 165 kg with a height of 155 cm. She stopped going out because she could neither go down nor go up the stairs. She slept only while sitting, otherwise the fat squeezed the diaphragm and it was impossible to breathe. At 47, she looked like a 70-year-old woman. When Antonina first appeared at the session (she was literally carried into the hall), the patients looked at her as if she were doomed. But the woman showed an iron will and unbending faith in success. And this is the main thing in my method of treatment.– faith and determination, which are able to overcome any obstacles on the way to their own perfection.
Starting the fight against excess weight, many are interested in how to lose weight once and for all. Only a tandem can cope with such a task. proper nutrition and physical activity. By adhering to certain rules, you can achieve good results, because the weight will go away slowly but surely.
How to lose weight correctly and permanently?
How to lose weight slowly but permanently:
- Eliminate harmful and high-calorie foods: fatty, fried, smoked, sweet, as well as various pastries.
- Stick to what will allow you to maintain metabolism and sugar levels, and also not feel hungry. Nutritionists recommend opting for this scheme: three main meals and two snacks.
- The last time you need to eat no later than seven in the evening. The thing is that during sleep, food cannot be digested, and is deposited on the body in the form of fat.
- Speaking about how to lose weight forever, it is impossible not to say a very important rule- You need to drink enough water every day. There is a well-known norm - 8 glasses. It is recommended to drink a glass before each meal.
- As already mentioned, it is important exercise stress. Choose for yourself the most suitable direction which will bring pleasure. Train in the gym, and if there is no time, then at home. The main thing is to exercise regularly and gradually increase the load.
Reward yourself for, for example, putting money in a piggy bank. After a sufficiently large amount has been accumulated, you will already lose overweight, which means that it can be spent on a new wardrobe.
