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We live in times when the mass media attack us with specific canons of beauty aimed at a slim, firm and, above all, athletic body. Common “weight” is an indicator of health and attractiveness, and obesity is associated with laziness and neglect. Social feelings become a factor in making radical changes and starting an adventure with weight loss. Suddenly we want more and more.
According to the BMI index, normal body weight corresponds to a range of 18,5-24,99. In the case of overweight and obesity, the reduction process aims to normalize the body weight so that the parameters are at the appropriate level. A reduction diet is characterized by reduced caloric value, in order to lead to a common sense loss of kilograms through a negative energy balance. In the case of approaching the correct BMI, you should systematically increase the caloric content of the diet in order to adapt the body to the appropriate body weight and not lead to further reduction. The line between weight loss and malnutrition and eating disorders is very thin, and crossing it leads us into a maze from which it is difficult to find a way out. The question arises – how to come to terms with the lack of falling figures on the scale, accept the current figure and wisely end the reduction?
Here are some tips on how to tackle the final stage of weight loss.
- Realize the great value of health
The weight loss process aims to improve the quality of life, well-being and everyday functioning, and not only symbolically change the numerical value on the scale. By shaping the figure with physical exercises, we strengthen muscles that are heavier than fat tissue. Improving health and changing eating habits is the foundation of weight loss.
- Avoid restrictive diets and a high caloric deficit
With a low energy supply, the body rebels, because the calorific value below PPM (basic metabolism) is not able to provide us with the need for basic life functions. Therefore, the values of the negative energy balance should be controlled so as not to lead to compulsive eating attacks and loss of control over daily consumption.
- Increase the caloric content of your diet as you get closer to your goal
It is very important to gradually accustom the body to larger portions of food. Therefore, it is worth increasing the daily energy supply a few kilograms before reaching the correct body weight, in small steps, even 100-200 kcal per month. This will facilitate the adaptation of the system to changes in existing nutrition.
- Accept yourself and your figure
From the point of view of previous experience and extra pounds, it is not easy to realize when to let go. It is important to see positive changes and feel proud of the goals you have achieved. Let’s try to look in the mirror, smile and say firmly “I am beautiful”. A few sizes smaller clothes are a perfect proof of overcoming a long journey that requires sacrifice.
- Enjoy physical activity
Systematic physical effort has a huge impact not only on the figure, but also on the mental sphere. Endorphins, commonly known as happiness hormones, are secreted by the pituitary gland. Exercises such as jogging, swimming, cycling and weightlifting are used to increase their level in the body. What’s more, physical activity improves the quality of sleep, thanks to which it distances us from waking up and snacking at night.
- Find a hobby and expand your knowledge
Through additional interests and developing extracurricular activities, we avoid circumstances that favor thinking about eating and losing weight. New forms of spending free time shape the personality, and those associated with physical activity additionally model the figure and increase physical efficiency. It is also worth expanding your knowledge with rich literature, for example related to such topics as cooking, health or sports.
So what are eating disorders and what do they lead to?
Eating disorders are defined as psychiatric disorders characterized by an eating disorder. They are of various nature, and the most common ones include: mental anorexia, psychological bulimia, compulsive-obsessive disorders and nocturnal overeating. Eating disorders are characterized by a pathological fear of weight gain and a defect in body image. As a result, all attention is focused on the mania of constantly losing numbers on weight, which results in starvation, compulsive overeating, increased exercise, vomiting and counting calories incessantly.
Malnutrition caused by lack of nutrient intake and eating disorders is accompanied by metabolic, endocrine and somatic diseases. Consequently, effects such as: menstrual arrest, vomiting, nausea, water and electrolyte disturbances, dehydration and edema can be observed. Undoubtedly, they are very dangerous and lead to a threat to life, and in extreme cases – death.
Even a mild reduction can become risky. So remember not to get caught up in the dark corners of weight loss and, with your head held high, at the right moment to stand on the border and tell yourself to stop.
Bibliography: Dycht M., Marszałek L .: Mass media and advertising and civilization diseases: anorexia and bulimia, UKSW, Warsaw 2011. Franken RE: The Psychology of Motivation, GWP, Gdańsk 2005. Fricker J .: How to lose weight without harming health, WAB, Warsaw 1995. Józefik B. (ed.), Anorexia and psychological bulimia. Understanding and Treatment of Eating Disorders, WUJ, Kraków 1999. National Obesity Observatory , Body mass index as a measure of obesity, 2009. Ogden J .: The psychology of eating. From healthy to disturbed eating behaviors, WUJ, Kraków 2011.
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