Safe Weight Loss Without Diets And Miracle Cures

In pursuit of ideal proportions of bodies and a model waist, perhaps the key reason for the fight against ill-fated fat layers is missed - the one for which a person decides to embark on this path of constant combat with temptations. The cosmetic effect, beautiful, tightened skin - all this is undoubtedly important, but much more paramount is the normal functioning of the body - ensuring and maintaining those conditions under which all mechanisms and levers are generously lubricated with oils, and the engine cooling system is normal and from the latest no sparks fly. Isn't that, in fact, called health?

The reason for weight gain, the analysis of violations from both the endocrine and basic systems - this is the key to a competent and safe reduction of fat mass. You can fit into a new dress in a week, which is two sizes smaller than usual, only a series of consequences will come back to haunt you with a much louder echo.

Healthy and dangerous fat

So, here are a few important functions that this class of compounds performs:

• Getting energy - I must say, our mitochondria, in the ovens of which they burn (having been converted into a single raw material - acetyl-CoA) in the same way as sausage and cheese, which towered like an iceberg on buttered bread, and a fried cutlet with marshmallows, very successfully (having everything the necessary complex of enzymes) burn the constituent parts of the lipid molecule: fatty acids and the polyhydric alcohol glycerol. Moreover, obtaining energy in this way is much more profitable than, say, utilizing glucose and amino acids. Compare: 1 gram of fat gives us about 9 kilocalories, while 1 gram of protein or carbohydrates - just over 4.

• The performance of protection functions is a kind of shock absorbers and airbags when exposed to various damaging factors.

• There are no tissues in our body, the cells of which would not have membranes: it is a wall that separates each of them, creating all the necessary conditions for a relatively autonomous functioning. Such a customs border that, when checking a passport, selectively decides: who or what can go in, and what substances need to be removed. Lipids - along with proteins, are the main component of cell membranes, thus providing many of their properties.

• The production of leptin (a satiety hormone that, through a specific effect on certain centers in the hypothalamus, an important brain structure, leads to the development of a feeling of satiety), the regulation of eating habits, and the production of inflammatory mediators.

• Cholesterol is the basis for the synthesis of both sex hormones and vitamin D, hormones of the adrenal cortex and an indispensable element of cell membranes.

• Many people know the remarkable fact that it is not liquid that is stored in the humps of the ships of the desert - camels, contrary to a common misconception, accumulate fat there: and all due to the fact that this is an excellent source of endogenous (that is, formed inside the body itself) water.

What is the danger of visceral fat:

• The metabolism worsens. As a rule, this is based on a whole complex of mechanisms. The previously mentioned leptin also makes an important contribution to the general collapse of metabolism: its constant circulation leads to a decrease in sensitivity, and then to its complete absence from the brain receptors (in those areas and structures that are involved in the development of the mechanisms of hunger and satiety). The person wants to eat all the time.

• This is the cause of coronary heart disease. There is also a risk of fatty infiltration of the myocardium - fat drops begin to be deposited in cardiomyocytes. The active production of pro-inflammatory molecules leads to an increase in angiotensin secretion, which invariably leads to an increase in blood pressure.

• Violation of cholesterol metabolism, leading to the deposition of its esters in the inner layer (intima) of blood vessels, is a key step in the development of atherosclerotic diseases.

• Dementia and neurodegenerative disorders.

• Fatty liver - this organ, which plays one of the leading roles in all metabolic processes, slowly and surely turns into foie gras.

From a histological point of view, two types of adipose tissue can be distinguished, which differ significantly from each other both in structure and in function:

• The amount of white fat, which provides energy in the event of a lack of nutrition, must be controlled.

• The function of brown fat (predominant in infants - especially in the areas of projection of the respiratory organs) is fat burning.

The synthesis and activity of brown fat is promoted by:

• production of melatonin during proper sleep;

• stay in the cold;

• the action of resveratrol - a powerful antioxidant, which is rich in grape skins, as well as cocoa grains;

• green tea catechins;

• the use of products containing omega-3-polyunsaturated fatty acids, which have a pronounced anti-inflammatory effect;

• taking supplements with curcumin (however, one should not forget about its inhibitory effect on such an element of the liver detoxification system as cytochrome P450 1A2, which is involved in the conversion of caffeine, paracetamol and other drugs);

• berberine;

• action of retinoic acid;

• fucoxanthin from seaweed.

Interestingly, a 10-minute exposure to cold helps to produce irisin (a hormone that turns white fat into brown) in the same amount as an hour of cycling.

6 wrong ways to lose weight

What methods of losing weight are undesirable:

• Mono-diets.

• Eating less than 100 grams of carbohydrates.

• A diet high in protein.

• Intensive sports.

• Prolonged hunger.

• Diets with various kinds of restrictions - vegan, keto diet, etc.

What about the benefits of sports? Heavy sports loads are contraindicated if the results of laboratory tests are as follows:

• The indicator of total protein is below 75 g / l.

• Creatine phosphokinase (CPK) below 100 U/l.

• The content of ferritin (iron depot) is below 30 µg/l.

• The value of the de Ritis coefficient (AST / ALT) is equal to one, which indicates a slow metabolism.

• TSH is greater than 2, indicating hypothyroidism.

Also, in the case of problems with the adrenal glands (RTS fatigue syndrome), playing sports can further reduce the level of vital energy. As a diagnostic method, we recommend taking a saliva test to calculate daily cortisol.

The work of mitochondria in the cells of the body is similar to the work of power plants. If mitochondria do not cope with their tasks, then a person will not have the strength to actively train: where can they come from if the energy production process at the factory has stopped.

Indicators of violations of their functioning are:

1. CPK <100.

2. The value of alkaline phosphatase <100.

3. Increasing the concentration of the following organic acids:

• lactic acid.

• pyruvic acid.

• 3-methylpentanoic acid.

• 2-hydroxy isovaleric acid.

How many pounds is safe to lose weight per week

The favorite question of everyone who wants to lose weight: "Safe weight loss - how much is it in kg?". Fortunately or unfortunately, we are still not a bazaar, and the body is not a container of scales.

Previously, it was believed that after rapid weight loss, a rapid weight gain inevitably occurs when a person returns to his usual diet. And, on the contrary, the weight remains if you lose weight slowly. However, the data presented in the Australian study "The effect of the rate of weight loss on long-term weight management: a randomized controlled trial" are able to refute this belief.

Observations were made on two groups of volunteers: the first was on a 12-week weight loss course, the second was on a 36-week course. Those who dropped from 12.5% ​​of the initial weight switched to a 144-week program, where they had to maintain weight.

The results are as follows: 70% of the first group and 72% of the second returned to their initial weight. But among the rapidly losing weight, 81% of the participants lost 12.5% ​​of their weight, and among the second - only half of the group.

This means that faster weight loss is more effective.

According to Dr. Donald Hensrud, one should lose weight by 500 grams or a maximum of 1 kg in seven days, since a sharp weight loss occurs due to getting rid of fluid or reducing muscle mass. Getting rid of fat quickly is difficult.

Other negative aspects of rapid weight loss have also been identified. The work of Dr. Michael Dansinger talks about the problems that those who lose weight quickly face:

• The appearance of stones in the gallbladder. 12-25% of those who lose weight can suffer from this.

• Lack of proteins, fats, carbohydrates, vitamins, minerals.

• Headaches.

• Fatigue.

• Vertigo.

• Constipation.

• Violation of the menstrual cycle.

• Hair loss.

• Omission of the kidneys - the whole point is that one of the elements of the apparatus supporting and fixing these organs is represented precisely by a fatty capsule. That is why a sharp weight loss can cause their increased mobility.

In principle, this is very good, because in a couple of months you can get rid of as many as eight kilograms. The slow process allows new habits to form that reinforce the positive effect.

Safe drugs for weight loss

What are fat burners?

• Drugs with an anorectic effect reduce food cravings.

• Thermogenics - the action of drugs is aimed at increasing metabolism, when they are taken, the temperature may rise.

• Compounds with a blocking effect - they counteract the absorption of fat.

• Substances that have a lipotropic effect - that is, they contribute to the breakdown of fat and reduce its synthesis (lipogenesis).

• Caffeinated drugs activate the sympathetic nervous system - and, therefore, the process of fat burning. However, do not forget about the additional load on the cardiovascular system when using them.

• The action of fucoxanthin (a carotenoid) from brown algae helps fight excess weight by increasing metabolism. In this case, fatty acids are excreted from adipose tissues. It is an effective and safe weight loss product.

• Taking capsaicin, which is contained in red capsicum, leads to an increase in metabolism, a decrease in appetite and a thermogenic effect.

So, choose safe diet pills for yourself.

The processes of methylation and liver cleansing are helped by preparations containing:

• methionine;

• choline;

• betaine (trimethylglycine).

The leaves of Garcinia Cambogia contain substances that neutralize enzymes that convert glucose into fatty acids. To obtain the desired result, you need to take 1 g three times a day. The same effect from the reception:

• tea tree leaves;

• guarana;

• cola leaves;

• matcha tea;

• oolong.

The action of catechins is thermogenic, as a result of which energy is consumed faster and fat burning is enhanced.

B vitamins are essential for fat metabolism and glucose metabolism. Recommended average dosages:

• B1 - from 20 to 50 mg.

• B2 - from 10 to 20 mg.

• B5 - 300 mg 3 times a day.

• B6 - from 10 to 20 mg.

• Lipoic acid intake - 30 to 50 mg per day.

The benefits of dietary fiber for weight loss have long been known. Once in the intestines, they swell - the stretch receptors are activated and they transmit impulses to the corresponding nerve centers, which contributes to a faster onset of a feeling of satiety. In addition, fiber binds and removes excess fats. Just do not overdo it, along with dietary fiber, if taken in excess, a small amount of minerals and vitamins are also removed (due to adsorption on the fibers).

What are the names for dietary fiber? As a rule, this is:

• Pectin.

• psyllium

• Guara.

• Bran.

• Chitosan.

Products with Omega-3 have an anti-inflammatory effect, help reduce "bad" cholesterol, affect atherogenic lipoproteins, reducing their amount in the blood.

5 rules for safe weight loss

1. The number of calories in the diet should not be < 1200, and weight loss > 1 kg per week.

2. Don't forget your anti-inflammatory diet. Patients suffering from hay fever are advised to use an antihistamine protocol.

3. Monitor the normalization of the outflow of bile, cleansing, the state of the lymph, avoid constipation.

4. Provide good nutrition, including a complex of vitamins and minerals, after eliminating the deficiency, you can begin enhanced training.

5. Adhere (in the absence of contraindications) to 3 meals a day, exclude snacks, sleep for at least 7-8 hours, and going to bed should be no later than 22.00-23.00 (the beginning of the peak of melatonin secretion).

Anti-inflammatory protocol

We recommend that you pay attention to the following laboratory indicators:

• C-reactive protein (CRP) - a marker of inflammation; optimal for men < 0.55 mg / l, for women < 1 mg / l.

• Fibrinogen - from 200 to 300 mg / l.

• Glycated hemoglobin < 5.2%.

• Insulin - should be no higher than 6 μIU / ml.

• Uric acid <300 µmol/l.

• Homocysteine ​​<7 µmol/L.

Without fail, in case of fatigue, weakness, poor health, edema, allergic reactions to food, poor digestibility, autoimmune reactions, metabolic disorders, chronic diseases, exclude products that cause inflammatory processes: spreads, margarine, confectionery products made with the addition of trans fats, fructose, refined sugar, all products that include premium flour and corn starch.

Alcohol, sausages, peanuts, cashews and pistachios, low-grade products with preservatives and dyes should be avoided or at least as much as possible reduced. Do not abuse red meat, omega-6 oils, coffee, soy products. Be careful with seafood.

Use gentle cooking methods. Eat more foods and spices that have anti-inflammatory properties: flaxseed and other omega-3 oils, naturally occurring fatty fish, berries, turmeric, cloves, garlic, thyme, and ginger. One or two cups of green tea a day will also help.

Symptoms of being overweight

When is it time to think about effective and safe weight loss:

• dizziness begins if you do not eat for more than three hours or exercise hard - a clear symptom of hypoglycemia (a decrease in the concentration of glucose in the blood);

• stress occurs if there are more than four or five hours between meals;

• frequent desire to have a snack with something sweet, foods with fast carbohydrates, there is no feeling of satiety during meals - symptoms of leptin and insulin resistance;

• hunger leads to an aggressive state;

• recognition of the presence of excess weight, but the lack of strength to get rid of it.

A shaken carbohydrate metabolism prevents the conversion of glucose, it remains in the bloodstream, despite normal or even elevated insulin: the receptors simply stop responding to the signals of this hormone. Cells begin to starve.

First steps to lose weight

Where to start losing weight, safe for health. Of course, with diagnostics:

• Insulin level, in the morning before meals, from 3 to 6 mcU / ml.

• The HOMA index is equal to the level of fasting insulin (µU/ml) multiplied by the fasting glucose (mmol/l) / 22.5 - normally not higher than 1.44.

• The value of glycated hemoglobin> 6%.

• Values ​​of inflammation markers (CRP, ferritin, fibrinogen, IL 6...).

• What type of fat deposits are - abdominal or visceral.

• Waist measurements: >80cm for women and >94cm for men.

• Calculation of the waist/hip ratio: >0.8 for women and >1.0 for men.

If the diagnosis has revealed the problem of excess weight, then the next step may be to analyze the daily routine, nutrition, and identify bad habits. What are the possible violations:

• Excessive consumption of carbohydrate foods with a high insulin index.

• Too short intervals between meals, snacks.

• A state of chronic stress.

• External signs of obesity.

• Lack of vitamins and minerals: as a rule, cholecalciferol, magnesium, zinc, chromium and vanadium.

• Taking oral contraceptives.

• Insufficient physical activity.

• Insomnia, sleep hygiene disorder.

An equally important reason is the frequent use of foods with a high insulin index - AI (this indicator reflects the amount of insulin produced by the pancreas in response to food intake). So, the leading positions are occupied by:

• Curd - AI is 130;

• Yogurt (AI = 115);

• Boiled potatoes (II = 121);

• Boiled beans (AI = 120);

• White bread (AI = 100);

• Dried fruits ((AI = 110).

External symptoms of overweight and diagnosis

By the following manifestations, you can determine the presence of excess weight:

• frequent constipation and other stool problems;

• increased sweating (mainly during night sleep);

• menstrual disorders, PCOS (polycystic ovary syndrome), infertility;

• the appearance of red spots in the neck and chest, often accompanied by itching;

• darkening on the elbows, knees, in places of natural folds of the body.

It is necessary to check the level of leptin, the so-called satiety hormone. With this indicator, adipose tissue "gives signals" about a decrease in appetite and encourages you to spend more accumulated energy.

Indirectly indicate leptin resistance:

• Increase in reverse TK (triiodothyronine). Optimal - average reference values.

• The level of daily cortisol in saliva is high in the evening.

The reasons for its development are diverse and extensive. Below are some of the most common ones:

• Fractional nutrition, frequent meals and snacks.

• Insufficient physical activity.

• Being under chronic stress.

• Lack of sleep.

• Disruptions in the hormonal system.

• Inflammatory processes in the body.

The main symptoms are:

• The presence of excess weight.

• Constant desire to eat something, especially carbohydrates and most often at night.

• Chronic inflammation.

• Insomnia, sleep disorders.

• Constant stress in life.

Risks of insulin-leptin resistance

Levels of leptin and insulin resistance:

• Leptin regulation is disrupted - the first step in the development of leptin resistance.

• The second - adipose tissue increases (mainly, this is a visceral type of deposits).

• The third is the beginning of the inflammatory process in fat cells (adipocytes), pro-inflammatory cytokines are synthesized.

• The fourth is the stage of the onset of insulin resistance.

• Fifth - fat is deposited in muscle tissue and the liver.

• The sixth stage is complete insulin and leptin resistance.

In the future, the onset of disorders (metabolic, hormonal and clinical) can lead to a pre-diabetic state or metabolic syndrome. And then the threat looms:

• diabetes;

• arterial hypertension;

• obesity

• ischemic heart disease.

But while it's not diabetes, everything can be fixed!

The development of type 2 diabetes occurs gradually - it is important to understand that this is a lifestyle disease. The alarm should begin to sound when:

• the energy level drops;

• libido decreases;

• reverse TK is growing;

• sleep time increases;

• state of fog in the head;

• periods of endogenous depression;

• more papillomas appear;

• there is a development of black acanthosis (darkening of the folds of the neck, elbows at the bend, inguinal and axillary areas);

• enlargement of capillary hemangiomas.

However, it should be noted that insulin resistance, being the main piece on the chessboard of type 2 diabetes, can still be observed under physiological conditions:

• at puberty;

• during pregnancy;

• during the night sleep;

• while following a carbohydrate diet;

• in the second phase of the menstrual cycle;

• with an infectious infection;

• with a sedentary lifestyle;

• in a stressful state;

• when overeating;

• due to lack of sleep.

Everything is normalized if you eat right, without snacks, do not overload yourself with workouts and loads.

Dietary strategy for recovery of insulin-leptin resistance

What steps are necessary for the safest weight loss:

1. Control and dose the consumption of foods with a high insulin index.

2. Switch to three meals a day without snacks (in the absence of contraindications - in particular, adrenal exhaustion).

3. Include in the menu products with a rich vitamin and mineral composition.

4. Use intermittent fasting to increase the sensitivity of insulin receptors, trigger autophagy and recovery processes.

5. Gradually get rid of excess weight.

The use of carbohydrate foods is always associated with the production of large amounts of insulin. This process leads to the launch of a "sugar" swing, and, therefore, invariably leads to a violation of carbohydrate metabolism.

Allowed and prohibited products

You will have to eliminate or reduce your intake of cereals, white flour products, legumes, sweets and fruits with a high glycemic index, soda (even with zero calories), juices, sweets, ketchups containing sugar, sunflower and corn oils rich in omega-6 (they can cause inflammation).

Make a menu of simple dishes made from natural products.

The dose of protein in the diet should be increased to 0.3-1.0 g/kg per day. It is desirable to cook dishes from fatty meats: lamb, pork, beef, chicken, turkey. Don't neglect seafood. For eggs, too, there are no restrictions.

The amount of carbohydrates should not exceed 120-175 g per day.

In order for the body to get the fiber it needs, add fresh vegetables and herbs to the diet.

You can diversify the menu with products that have natural fat content. Avoid low-fat yogurt and cottage cheese.

Add vegetable oils to your food - what sauce could be better? For salads, olive oil and avocado oil are perfect, for heat treatment - ghee.

low carb diets

Safe weight loss supplements

It is very important to understand the safe dietary supplements for weight loss. This is where zinc plays an important role. To detect a deficiency of this element, its content in the blood serum is determined. Various studies reveal a lack of zinc in 40 and even 95% of modern people.

It should be borne in mind that this mineral is undesirable to use together with magnesium, calcium, iron (if doses are from 0.5 g), since competition between them for transportation to cells begins, as a result, the absorption of both will suffer, and the overall effect of taking the entire complex.

Zinc is found in:

• 1/2 cup pumpkin seeds - 8.4 mg (57% DV)

• 120 g organic beef - 5.2 mg (32% DV).

• 120 g of lamb meat - 5.2 mg (32% of the daily requirement).

• 1/2 cup cashews - 3.8 mg (25% DV)

• 1 cup of chickpeas, ready to eat - 2.5 mg (17% of the daily value).

• 1 cup cooked mushrooms - 1.9 mg (13% DV)

• 120 g of chicken meat - 1.6 mg (12% of the daily requirement).

• 1 cup cooked spinach - 1.4 mg (9% DV)

• 1 tablespoon of cocoa powder - 0.4 mg (2% of the daily requirement).

As for other essential vitamins and minerals:

• The amount of vitamin D - depending on the results of analyzes for 25 (OH) D3, an individual dose is determined.

• Vitamin C - 1000-1500 mg.

• Omega-3 - 3000-4000 mg.

• Berberine - 500-1500 mg.

• Myo-inositol - 2000 mg.

• Magnesium - 400-800 mg.

• Chromium - 200-400 mcg.

• Zinc - 10-30 mg.

• Vanadium - 50-100 mcg.

• PQQ (pyrroloquinoline quinone) - 10-30 mg.

• Carnitine - 1000-3000 mg.

• Coenzyme Q10 - 100-200 mg.

Not less important additives:

• With myo-inositol

  What is the admission procedure? The recommended dose is two grams per day with food for six months. Contraindication - pregnancy, as the active substance can cause uterine contractions.

   

• With creatine

  Creatine monohydrate drug. Take with food or immediately after sports. May be accompanied by side effects: nausea, spasms in the intestines. If this happens, then it is better to take micronized creatine with a milder effect. Five grams per day is enough.

   

• with chrome

  This element is necessary for the formation of insulin, the normalization of blood sugar levels and normal fat metabolism. And its deficiency threatens with obesity, swelling and high blood pressure.

  Subclinical chromium deficiency and insulin resistance are linked. Studies have shown that in diabetic patients, the concentration of chromium in those suffering from this disease is reduced compared to other control groups.

  Chromium must be taken with meals. Enough per day about 125 mcg, in the presence of a deficiency - ≥ 500 mcg.

   

The best known and popular form is chromium picolinate.

Chromium is found in:

• egg yolks, nuts, mushrooms;

• cereals, especially barley and buckwheat;

• vegetables, more in such as beets, radishes;

• in peaches.

Unfortunately, the chromium content in products tends to zero during thermal processing methods.

• With berberine

  This supplement may reduce the absorption of carbohydrates by the body. The dose should be increased gradually, starting from the smallest and bringing up to 1.5 g. It is more effective to take berberine after eating a meal rich in carbohydrates.

   

• Cinnamon

  It is enough to add 5.0-6.0 grams of spice to the diet along with other carbohydrate foods. Ideal - to drink a cup of tea with this fragrant spice.

  To date, many effective and safe dietary supplements for weight loss have been developed.

   

The intake of these substances helps to increase insulin sensitivity:

• Alpha lipoic acid.

• Chrome.

• EGCG (green tea extract).

• magnesium.

• Biotin.

• Vitamin E.

• Vitamin D

• Manganese.

• Omega-3.

• Zinc.

• Taurine.

• Cinnamon.

To enhance the synthesis of insulin helps reception:

• EGCG.

• Zinc.

• Flavonoids.

• Selena.

• Momordica.

• Chrome.

• Omega-3.

• Manganese.

The absorption of carbohydrates is affected by the use of:

• Dietary fiber.

• Chitosan.

• Fenugreek.

To lower glucose levels, it is advisable to take drugs with:

• Berberine.

• Cinnamon.

• Quercetin.

• Galega (goat).

Leptin and insulin sensitivity testing

Symptoms that indicate that the body is actively responding to insulin and leptin:

• In men, rapid weight loss is noticeable.

• In women, excess weight goes away more slowly, but they become calmer, positive changes are noticeable in their mood and general condition.

• Sleep is normalized.

• Reducing sweating.

• The body recovers faster after stress, there is energy.

• Reduced appetite, more relaxed attitude to food.

• Morning awakening becomes pleasant, strength is restored, there is a feeling of cheerfulness.

Safe weight loss after 40

The following factors have a particularly significant effect on weight gain with age:

• genetic predisposition;

• unfavorable environmental conditions, increased toxic load in the form of xenoestrogens, pesticides, plastic, toxins, taking many drugs, low-quality food;

• decrease in the detoxifying ability of the liver;

• violation of the function of the digestive system, a decrease in the production of certain enzymes;

• microbiome disorders, development of dysbacteriosis;

• increased exposure to stress factors, late going to bed, restless, interrupted sleep, therefore, melatonin is not produced (this requires a deep phase of sleep), a person does not have time to restore strength, impaired mitochondrial function;

• hormones are synthesized in insufficient quantities, first of all, progesterone, testosterone, followed by estrogen;

• the functioning of the thyroid gland is disrupted due to a lack of nutrition of such important minerals as iron, zinc, selenium, iodine;

• state of chronic fatigue.

However, these problems often occur in younger people as well. To the above reasons, you can also add:

• hypodynamia;

• consumption of high-carbohydrate foods;

• constant violations of the rest regimen, due to which the synthesis of growth hormone is reduced;

• prolonged use of oral contraceptives;

• chronic inflammatory process;

• being under stress.

In addition, there is a violation of the ratio of fat and muscle tissues, even in people with normal or reduced weight. This is called sarcopenic obesity. It is determined by the following symptoms:

• "Bone" on the side of the big toe.

• "Lambrequins" - this is the name for sagging muscles on the back, buttocks, on the face (gravitational ptosis in the language of cosmetologists), bags under the eyes (scientifically called sarcopenia of the circular muscles of the eyes).

• Children's scoliosis, from which adults also suffer later.

• Weakened voice and poor articulation.

• stoop.

• Snoring.

• The presence of hernias.

• Muscle spasm or lump in the throat.

General recommendations for all age groups include:

• Sufficient protein intake.

• Compliance with periods of intermittent fasting from 12 to 14 hours (including sleep).

• Development of a regimen of interval high-intensity physical activity (preferably in the fresh air) to increase the supply of oxygen to the lungs.

• Going to bed on time, the production of melatonin contributes to the activation of growth hormone.

• Replenishment of deficits.

In addition, the following negative factors must be avoided:

• Stressful situations - especially long-term, depressing growth hormone.

• Taking oral contraceptives that prevent the synthesis of IGF-1 (insulin-like growth factor-1) in the liver, resulting in the formation of loose adipose tissue.

• Drinking alcohol and fast carbohydrates.

• Increases in the subcutaneous fat layer.

It is necessary to approach the decision comprehensively.

Overweight Genes: Diagnosis and Recovery

The obesity gene FTO is associated with feelings of satiety and hunger. If the gene mutates, then the person cannot get enough for a long time and feels hungry, barely getting up from the table. In this case, planning the diet and controlling the size of portions will help.

Mutations in the PPARG2 fat metabolism gene increase the risk of developing diabetes mellitus. Due to the active assimilation of fat, an abdominal type of obesity develops.

Changes in the gene responsible for the absorption of carbohydrates, SIC30A8, increase the risk of obesity if there is an excess of carbohydrate foods in the diet.

Genetic analysis determines the dependence of the rate of fat consumption on physical activity.

The following test questions help identify the obesity gene (you need to give a positive or negative answer):

1. I experience a feeling of chronic or prolonged fatigue.

2. My muscles often ache or hurt.

3. I do not sleep well, I do not get enough sleep, I lie awake for a long time, my sleep is intermittent.

4. In the morning I don’t feel cheerful, I don’t have the strength to get up.

5. I feel bad after exercise, I get very tired.

6. I can't boast of strong muscles.

7. It's hard for me to concentrate, I have a bad memory.

8. Irritation and bad mood have become a habitual state for me.

9. I can't do anything because of the constant feeling of tiredness.

10. Lack of strength and energy does not allow you to do work, household chores, interferes with communication and development.

11. Stress is my constant companion.

12. Severe stress/infection/injury turned into chronic fatigue.

13. I experience chronic fatigue/muscle pain.

14. The tests carried out show the presence of chronic infections.

15. There is a tendency to overeat.

16. I live in an ecologically unfavorable area, I do not exclude the impact on the body of toxic substances, poor quality products, poorly purified water.

17. I avoid communication.

18. I suffer from depression/bipolar disorder/schizophrenia.

19. I have symptoms of Alzheimer's, Parkinson's, amyotrophic lateral sclerosis.

We count the points, the positive answer is equal to one point. Checking the test result:

• From 0 to 6 points - dysfunction is unlikely;

• From 7 to 9 points - moderate dysfunction;

• ≥10 - obvious dysfunction.

Before taking even the safest drugs for weight loss, it is necessary to diagnose according to the results:

• analysis for iron deficiency (KLA - complete blood count, ferritin, transferrin);

• liver screening (alkaline phosphatase);

• urine analysis for organic acids (content of 2-hydroxy isovaleric acid, cis-aconitic acid, adipic acid, citric acid, succinic acid, sebacic acid, suberic acid, methylmalonic acid, 3-hydroxy-3 methyl glutaric acid);

• oximeter data and the percentage of oxygen in the blood.

Complex health-improving technique:

1. Eliminate iron deficiency with the help of dietary supplements or parenteral administration of solutions, exclude pathologies - uterine bleeding, infection with parasites, candidiasis, any inflammatory processes.

2. Walk more, master diaphragmatic breathing with delays and long exhalations.

3. Exercise regularly, run, swim, strengthen muscles.

4. Normalize sleep in accordance with circadian rhythms.

5. Take dietary supplements that cleanse the capillaries and increase blood flow (gotu kola, flexibly biloba, rutin, hesperidin, hypoxen)..

3 components of weight loss for overweight people

• Normalization of the microbiome

  Foods containing a high percentage of FODMAPs (short chain carbohydrates) should be avoided. Therefore, the diet should not contain apples, mangoes, pears, cherries, watermelons, peaches, persimmons, avocados, apricots, plums, asparagus, artichokes, white, cauliflower and Brussels sprouts, chicory, dill, garlic, onions, leeks, sweet peas, honey, corn syrup, sugar substitutes (stevia and erythrol can be), cow, goat and sheep milk, yogurt, ice cream, soft cheeses, wheat, rye, barley, mushrooms, pistachios, cashews, beans, chickpeas, soy. Well, you have to give up beer and wine, especially dessert.

   

Work on your personal selection

• Probiotics (preparations with lacto- and bifidobacteria): ecophora, bifidumbacterin, lactobacterin, colibacterin, bifiform, linex, bificol, bifilis, bactistatin, primadofilus, bioflora.

• Prebiotics: inulin, pectin, vegetable insoluble fiber, psyllium.

• Metabiotics: (Hilaka-forte, Daigo, Actoflora-S).

Measures to support the gastrointestinal tract

The work of the pancreas is normalized with the help of polypeptide complexes, antispasmodics, MCT oils, fat-soluble vitamins A, E, D, K, B-complex vitamins, magnesium, zinc. It is possible to take lipase with a decrease in the exocrine function of this organ.

Effective antiparasitic agents against Giardia are artemisinin, and you should not neglect the usual cloves, garlic, oregano oil.

• Techniques for detoxifying the body

Safe weight loss without diets is, first of all, cleansing and removing toxins from the body. Detoxification is done with:

• Self-massage of the lymph flow system using a dry brush.

• A set of exercises aimed at cleansing the lymphatic system.

• Turpentine baths.

• Professional lymphatic drainage massage.

• magnesium baths.

• Daily physical activity.

To cleanse the liver of accumulated toxic substances will add to the menu:

• all types of cabbage (broccoli, cauliflower, white cabbage), and a portion of the broccoli dish should be eaten daily;

• eggs;

• legumes - mung bean, chickpeas, peas, red and green lentils;

• cereals - millet, buckwheat, quinoa, flax, brown / red / black rice, bulgur;

• a lot of greenery;

• vegetables - pumpkins, zucchini, green beans, carrots, sweet peppers, cucumbers, tomatoes, radishes, turnips;

• fruits - green apples, grapefruits, limes, lemons.

Eat a diet with whole fats - eggs, avocados, high-fat cheeses, cocoa and natural chocolate, oily fish, nuts, seeds, coconut meat. From foods with saturated fats - coconut oil, butter and ghee.

The use of kelp and spirulina is not recommended during an acute inflammatory process, weak immunity.

Safe weight loss during menopause

Climax is determined by the presence of the following symptoms:

• Lack of menstruation or an increase in the duration of the cycle, irregularity.

• Flushes of heat.

• Increased sweating.

• Rapid heartbeat (tachycardia).

• Vertigo.

• Insomnia.

• Apathy.

• Changes in mood.

• Nervous state.

• Depression or depression.

• Headaches.

• Weight gain.

• Hair loss.

• Atrophy of the vaginal skin or dry skin and mucous membranes.

Of course, during menopause, you need to follow only the safest diets for weight loss.

You can improve the condition in menopause by the following support measures:

• Compliance with the anti-inflammatory protocol in nutrition.

• Control over the production of estradiol (it is possible to use phytoestrogens and progestins, preferably under the supervision of a specialist if estrogen dominance is detected).

• Reducing the amount of carbohydrates in the menu - focus on fiber, proteins and fats.

• The introduction of supplements with collagen, vitamin C, hyaluronic acid into the diet, cooking in bone broth - all this supports collagen protein metabolism.

• Controlling the concentration of vitamin D in the blood, which is necessary for the absorption of calcium.

• Supplementation with calcium, magnesium and other essential minerals.

• Reducing the amount of coffee, which serves as a prevention of the withdrawal of minerals from the body.

• The use of the right fats and Omega-3s that strengthen cell membranes.

• The use of special vaginal suppositories with lacto and bifidobacteria to eliminate vaginal dryness.

• Performing exercises that strengthen the muscles of the pelvic floor, which prevents uncontrolled urination.

Tinctures, extracts and ready-made supplements with:

• Wild yam root.

• Vitex fruit.

• Peruvian maca root.

• Dandelion root and raspberry leaves.

This decoction is easy to prepare on your own - put the components in a thermos, pour boiling water, take half a glass (100 ml) before meals, start the course in the middle of the cycle and finish on the first day of menstruation.

• Curcumin (take courses every second phase of the menstrual cycle).

• calcium gluconate.

• DIM (diindolylmethane).

• NAC (N-acetylcysteine).

• Lipoic acid.

• Licorice (glycyrrhizic acid).

Safe herbs, spices and dietary supplements for weight loss and general nutritional support for people over 40:

• Tulsi in the form of tea - half an hour before bedtime.

• Chromium supplements (0.2-0.5 grams per day).

• Cinnamon can be one tablet three times a day.

• Take Triphala before going to bed for half an hour, one teaspoon, it is convenient to mix with ghee.

• Combine fresh lemon juice and grated ginger 1/2 teaspoon each and a pinch of keto salt (any natural salt will do) and take the mixture five minutes before meals.

• Vitamin C tablets 500 mg two to three times a day.

• Vitamin D (select according to individual needs).

• B-complex vitamins.

• Omega-3 capsules 1-3 g/day.

• Allicin (Allochol) supplements or natural garlic.

Today it is hardly possible to avoid stressful situations, but you can support yourself with the following measures:

• Compliance with the regime of work and rest, delegation of tasks, rejection of inflated goals.

• Massage and acupuncture sessions, going to the spa, meditation, yoga.

• Refusing intense workouts, it is better to find time for an hour walk in the fresh air.

• Avoid drinking coffee, strong tea, alcohol.

• Acceptance of adaptogens: ashwagandha, tulsi, ginseng, eleutherococcus, rhodiola.