To determine excess weight, there is an indicator, called the body mass index (BMI). To calculate the BMI, you need to divide the weight (in kilograms) by the height in the square (in meters). If your BMI is between 19 and 25, then you do not have problems with excess weight. A BMI between 25 and 30 means overweight, and 30 or more is obesity.
The reasons for the appearance of excess weight
Obesity is divided into primary and symptomatic, when excess weight is a symptom of another disease.
The reasons for the primary excess weight are: genetic predisposition, excessive intake of food and a lack of motor activity. As for heredity, scientists agree that there is a greater or lesser genetic predisposition to weight gain, but hereditary factors are always realized in close connection with the way of life of a person.
Some medicines can also lead to an increase in body fat. These include corticosteroids, female hormonal drugs, antidepressants, etc. The intake of these drugs should always be as prescribed and under the supervision of the treating doctor.
As well as self-priming of drugs to reduce weight can have serious consequences.
Therefore, a doctor's consultation when losing weight is simply necessary, to choose the optimal and safe option of losing weight with the help of medicines.
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Also, excess weight can be the result of some pathological conditions, such as: a violation of the thyroid gland or pituitary gland, underdevelopment of the sex glands, Cushing's disease, as well as damage to the nerve cells of the hypothalamus.
Consequences of excess weight
Excess weight is often the cause of many functions of the body.
First of all, with excess weight, the risk of cardiovascular diseases increases.
Excess body weight has a negative impact on the musculoskeletal system, causing deformation of the foot, osteoarthritis of large joints and other disorders. Also, excess weight leads to various metabolic disorders, resulting in the development of atherosclerosis and diabetes mellitus.
Prophylaxis of excess weight
People with a tendency to overweight should balance the amount of food consumed and the level of physical exertion.
The diet should be balanced. Increase in physical activity, exercise should follow the diet.
It is important to understand what exactly served in your case the main factor in weight gain - a change in diet or a reduction in exercise. Then you can find the optimal solution, which will be ideal for you.
The basic rules of effective weight loss
We present to you the basic rules of weight loss, which must be taken into account for accelerating the burning of adipose tissue:
1. Breakfast is compulsory
Some people do not pay attention to the fact that before they have breakfast they go to work. This is a big mistake, because when we think, our metabolism is slowed down, and when we wake up and do not have breakfast, we do not start it. As a result, in the lunch time our body will burn much fewer calories than if we had breakfast. It is best to start breakfast with dishes containing complex carbohydrates (300-400 calories). These can be cereals, various cereal flakes, preferably oatmeal and oatmeal, cereal bread, muesli, and also salads from fruits and vegetables.
If we eat from time to time, then we can suffer from overeating, because by making great breaks between meals, there is a strong feeling of hunger. But most importantly, metabolism slows down, while fractional food at least 5 times a day (300-400 calories) does not allow the metabolism to slow down. We should try to ensure that the breaks between meals are not longer than 4 hours.
3. The use of more proteins
In nutrition, proteins should be at least 20-30% of the daily diet. The presence of proteins in every meal speeds up the metabolism, because for the digestion of proteins the body needs more energy than, for example, starch or fat, and it will burn more calories. It is the ratio of at least 1/3 to 1/4 of the protein content in a person's daily diet that burns an additional 150-200 calories per day.
4. Eating calcium
Daily consuming dairy products with a minimum fat content, we will burn more fat by 70% percent. The fact is that the calcium contained in milk products encourages the body to burn excess fat faster. Daily it is desirable to consume 1200 mg of calcium, this can be achieved if 3-4 times a day there are dairy products with a low fat content.
5. Eat fish and seafood
Regular consumption of fish and seafood increases the level of a hormone such as leptin in the body, which is extremely important: the more leptin, the lower the metabolism, and therefore less likely to recover. It should be 3-4 times a week, fish fatty varieties: tuna, herring, salmon and other.
6. To use potassium
Potassium accelerates the metabolism, regulating the water balance in the body, tk. A dehydrated body burns fewer calories. Most potassium is found in bananas and dried fruits.
Every day you need to consume at least 2000 mg of potassium, for example, 1 banana contains 450 g of potassium, a glass of milk - 370 mg, an orange - 250 mg.
7. Eating peanut butter
Surprisingly, peanut butter helps burn more calories, It is very rich in magnesium, which accelerates metabolism. Daily it is desirable to consume at least 320 mg of this mineral.
8. To use iron
The lack of iron not only leads to increased fatigue and fatigue, but also reduces the metabolism, t. cells of the body lacks oxygen.
You should include in your daily diet foods rich in iron: liver, beef, turkey, grains, soy.
9. Add spices to food
When preparing dishes, add a little spices: pepper, coriander, cloves, ginger and others. Scientists have found that burning spices, especially red pepper, contribute, albeit temporarily, to increasing metabolism and burning calories. In addition, spices reduce appetite, tk. a person feels more full after spicy food.
10. Drink green tea
Green tea helps not only to purify the body of toxins, but also to accelerate the metabolism, and, therefore, to promote weight loss by regularly drinking several cups a day.
11. Alcohol is banned
Alcohol, especially in combination with high-calorie food, strongly inhibits metabolism, because acts overwhelmingly on the nervous system. Fat is burned less, but more is delayed.
12. Observe the drinking regime
Water per day should drink at least 1.5 liters, then metabolism is accelerated by a third. This allows you to burn 50 calories a day, which will allow you to say goodbye to 2-3 kg of excess weight per year.
13. Use caution in low-calorie diets
When choosing a diet, it should be borne in mind that if you feel constantly hungry on it, then after you leave it, you risk even more kilos.
You need to use such diets to get a day at least 1200 calories, otherwise there is a risk of lowering the metabolism by more than 45%. Optimum, being on a diet, you must lose from 200 g to 1 kg of weight per week, depending on physical activity.
To calculate your calorie level is easy: multiply your current weight by 25. For example, if you weigh 70 kg, then you need to consume at least 1750 calories daily. As weight decreases, adjust the amount of calories.
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But do not forget that any medicines should be taken only after consultation with the doctor, in order to avoid negative consequences and deterioration of health.
14. Be physically active
Any physical exercise, sports, which you like, increase the metabolism, which remains high even after 2 hours after classes. If there is no time to visit the gym, do the most simple sets of exercises that you will take no more than half an hour a day or just jump on the rope, do squats, etc.
If there is absolutely no time for exercise, then change at least some habits in favor of movements - go to work and work from work all the way or at least part of the way. Instead of the elevator, climb to your floor on foot or walk at least a few flights of stairs if you live on the very last floor of a multi-storey building.
Principles of diet for weight loss
Never lose weight effectively if the diet is not balanced and correct.Before taking on the menu, you need to understand some of the principles of healthy eating:
Eat often and gradually
It is best to divide the whole diets into 5 receptions and eat at the same time, the last time you should eat 2-3 hours before bedtime. Such a system does not allow the body to starve too fast - which means that you will not overeat. Fractional diet for weight loss is irreplaceable.
Refusal from fast food
This includes not only hamburgers, but also any semi-finished products, sausages, sausages, French fries, canned goods, shaurma and so on. Ready-made food is extremely high-calorie, contains a huge amount of preservatives, artificial colors and flavors, giving it an appetizing smell and taste, as well as fatty or sharp sauces.
Mop your food thoroughly
Experiments proved that if chewing food about 40 times, you can lose weight a little, without changing food habits. And in combination with a healthy diet, such a simple reception gives truly astonishing results. Carefully chewed food is easier to digest, in addition, in this case, we eat much slower and the brain receives a signal on saturation in time, which eliminates the risk of overeating.
Water - the catalyst of all life processes. Two liters of clean drinking water a day will help accelerate metabolism, remove toxins in time and avoid fluid retention - that is, edema. The concept of "water" does not include tea, coffee, juices and other drinks: for example, black tea and coffee, on the contrary, dehydrate the body, and fruit juices and drinks contain sugar.
Follow the balance sheet
For health, well-being and harmony, we need proteins, and fats, and carbohydrates. Approximate balance - 75 g of proteins: 60 g of fat: 250 g of carbohydrates: 30 g of fibers. Protein food is needed to build muscle tissue, fats - for the proper functioning of the brain and nervous system, as well as for the skin, and carbohydrates give us energy.
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