Slimming - A guide to losing weight healthily and maintaining results

Slimming - A guide to losing weight healthily and maintaining results

Every day, a new, crazy solution emerges to solve the problem of excess weight, which afflicts so many people. It may seem easy: take a drug, stop eating or exercise exhaustively and you'll lose weight. However, this is not healthy, as it comes at the cost of losing muscle, bone and other tissues that nobody wants to lose.

Losing weight in an unhealthy and unsustainable way makes it practically impossible to maintain the results achieved. This is because an organism battered by shock treatment tends to regain all the weight it has lost, resulting in the so-called accordion effect, the terror of all those who search tirelessly for the much-desired weight loss.

Many people complain, many say: “Dr. Icarus, I've spent so much money and tried everything to lose weight, but I can't!” To those who say this, I ask: “Did you really do everything you could? Really? Did you look for a miracle solution or did you do the right thing?”

In my experience, when people do what they should, they lose weight, it's as simple as that! So the phrase “I can't” doesn't make sense to me. What I tell my patients is: if you want it and you have the right tools, you can do it.

How can you really lose weight while preserving (or even gaining) lean mass and health?

LIVE - Why some people can't lose weight healthily

THE MOST COMMON BASIC MISTAKES IN WEIGHT LOSS

SUPER LIVE SLIMMING - INSTRUCTION MANUAL

Almost 2 hours of quality knowledge, including suggestions for supplements and effective strategies, with: Dr. Ícaro Alves (@dricaroalves), a homeopathic doctor with a postgraduate degree in Orthomolecular Medicine and work in the Integrative Approach, Dr. Leandra Sá (@leandrasadelima), a pharmacist specializing in Magistral Supplementation, Dr. Rute Mercúrio (@rutemercurio), functional clinical nutritionist and lecturer and the Dr. Alain Dutra (@dralaindutra) super competent urologist.

HEALTH WITH CONVERSATION AND WINE

Why you can't lose weight (and keep it off)

Weight loss - things you NEED to know and consider

EFFECTIVE BUT REALLY HEALTHY AND SUSTAINABLE WEIGHT LOSS - HOW IT'S POSSIBLE

There is a common trend these days: people who want to lose weight look for “miracle” solutions and end up going to a doctor with the specific aim of obtaining a prescription for a (usually “controlled”) weight loss drug, either orally or by injection, often combining it with other “aesthetic treatments”. They want this medication not only to promote great weight loss, but also to be fast.

Although these patients receive guidance on the importance of adopting healthy lifestyle habits, this guidance is often not emphasized enough, which leads to a lack of adherence to these habits, even if the medication is taken as directed.

It is common for these patients to experience side effects such as anxiety, palpitations, insomnia, headaches and intestinal disorders, but they often consider these to be acceptable and attribute them to the “normality of the drug”.

Although there is a weight loss, it usually differs from what was desired, and this weight tends to return as soon as the weight loss medication is stopped.

After going through cycles of losing weight and gaining it back several times, many patients give up using the medication, either because they develop illnesses, are intolerant of the side effects, or because they realize that the treatment simply “doesn't work”. At this point, some individuals seek ever more potent drugs, but often end up frustrated and in poor health.

There are so many mistakes in this “recipe” for losing weight that to point them all out would result in a veritable book on what not to do to lose weight healthily. I'll try to stick briefly to the most important aspects:

Nobody buys a car without doing a lot of research first: evaluating the options available, your needs, payment terms and details in general, right? If you don't do this, there's a good chance you'll regret it in the future and buy a vehicle that won't suit you as well as you'd like. Similarly, a patient who is willing to take a medicine without being listened to carefully, examined (where necessary), subjected to complementary tests and given full guidance, runs the serious risk of being prescribed an inappropriate substance that either won't work or will cause undesirable effects.

Trying to lose weight without first adopting healthier lifestyle habits is as impossible as emptying a sink with the tap running: the water is going down the drain, but it's still coming in through the tap. You can use the most effective drugs and undergo the best and most innovative weight loss treatments, but at the same time, if your lifestyle habits slow down your metabolism and cause your body to accumulate fat and lose muscle, the end result is that you won't really lose weight.

There is nothing normal about experiencing intolerable side effects when using a weight-loss medication. If this happens, something is wrong and needs to be changed: either the drug is not suitable for you, or the dosage/posology is inadequate, or you have disorders (even if not yet identified) that need to be treated.

The obvious: if your weight starts to increase again as soon as you stop a weight loss drug or treatment, this is a clear sign that the cause of the fat accumulation has not been resolved; in other words, as long as you don't treat it, you will continue to gain weight. And the so-called “accordion effect” really does exist: the more a patient gains and loses weight in succession, the more difficult it becomes to lose weight, given the increasing resistance of the fatty tissue in the body.

Some of the preferred “controlled” weight loss drugs stress the body, cause rapid and excessive consumption of its basic nutrients and make it develop a “tolerance” to them (the body starts to need higher and higher doses and, in the absence of the drug, it doesn't work properly, producing symptoms).

Losing weight doesn't necessarily mean losing fat: the scales show the total weight of the body, which is basically made up of water, muscle, bone and fat. Many drugs, when incorrectly prescribed, cause rapid loss of water and muscle, which gives the false impression that you're losing fat because you're losing weight.

The excessive loss of water and muscle is always accompanied by the loss of important vitamins and minerals, which weakens the body as a whole, causing many signs and symptoms, such as low immunity, psychological disorders, weakness, dizziness, headaches, among others.

BUT WHAT REALLY WORKS FOR HEALTHY WEIGHT LOSS, TO GET RESULTS AND KEEP THEM?

In order to achieve and maintain the weight you want while staying healthy, you shouldn't resort to quick fixes or “miracle” solutions, but rather to committing to a balanced, disciplined and well-organized lifestyle. It's essential to understand that maintaining good health should be a priority, not something secondary. The public figures whose bodies you admire certainly have a rigorous self-care regime behind their results. These individuals follow a strict routine, limiting excesses to rare occasions, to avoid dependence on harmful substances that, in the long run, bring more harm than good.

The secret to losing weight lies in understanding that there are simply no shortcuts to health. Metabolism, being the main factor in weight loss, is the speed and quality of the body's functioning. Anything that slows down the metabolism causes the brain to store energy excessively, turning us into veritable “bombs” storing carbohydrates in the form of triglycerides in fatty tissue, contributing to weight gain.

Some people are slow to realize that there are no “magic pills” or “miracle treatments” in health. Such “solutions” fail to address the underlying causes of weight gain and often result in harmful health consequences. For those truly committed to healthy weight loss and the elimination of body fat deposits, it is recommended to adopt practical and effective guidelines, based on scientific evidence and clinical experience.

✅ HAVE GOOD LIFESTYLE HABITS: The basis lies in adopting a healthy lifestyle. Unhealthy habits can negatively affect your metabolism and health, making it more challenging to reach and maintain the desired weight. Adequate hydration, a balanced diet, regular exercise, correct breathing practices, quality sleep, sun exposure, stress control, inflammation in the body, among other habits are fundamental to improving/maintaining metabolism (I'll explain some of them and how they help with weight loss later) - to delve deeper into each of the 12 habits and understand how to integrate them into your life, visit icaro.med.br/12habitos. There you will find detailed information and guidance on how to apply each of them in your life.

HYDRATION: An inadequate state of hydration can lead to metabolic slowdown, turning the body into a more efficient fat accumulator. Insufficient water consumption can lead to a slowdown in metabolic processes, making the body more prone to storing fat instead of burning it. This is due to the importance of water in facilitating essential metabolic reactions

For individuals weighing between 65 and 85 kilos, the recommendation is to consume around 200 ml of water per waking hour, adjusting this amount based on the intensity of physical activity, weight variations, weather conditions, and other relevant factors. In addition, it is advisable to space water intake away from meals, waiting approximately 30 minutes after eating.

✅ PROPER NUTRITION: Diet plays a fundamental role in the process of losing weight and maintaining good health. A poorly planned diet, rich in simple carbohydrates, dairy, gluten and processed foods, can lead to weight gain, inflammation and a series of metabolic imbalances. These foods, especially when consumed in excess, contribute significantly to the accumulation of fat, due to the conversion of carbohydrates into triglycerides, which are stored in fat cells.

For effective weight loss, It is essential to establish a calorie deficit, i.e. to consume fewer calories than the body uses. However, it is vital to ensure a diet rich in macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins and minerals) to prevent the loss of muscle and bone mass, as well as promoting the proper functioning of the body.

Foods to Reduce or Eliminate:

• Gluten and Milk (and derivatives): By various mechanisms, these foods can cause inflammation in the body, contributing to weight gain and feelings of bloating.

• Simple sugars: Simple carbohydrates, which are abundantly found in foods such as rice, potatoes, pasta, bread, cakes and cookies, contribute to the accumulation of fat. Fatty tissue forms its reserves mainly by converting these sugars into triglycerides, the main storage components of fat cells.

Recommended diet: Make sure your diet includes a variety of proteins, good quality fats and fiber. good functional nutritionist, This is because the best “style” of diet for you to follow on a regular basis may be quite different from what “works” for most people, and this can only be achieved after individualized assessment and monitoring.

Golden Tip: Always prefer fresh or minimally processed foods. Adopt the motto “unpack less and peel more”, and giving preference to organic and fresh food, straight from the market, rather than packaged products from supermarket shelves.

Find out more about food at: https://icaro.med.br/alimentacao/

It is essential to incorporate weight training and aerobic exercise sessions into your weekly routine, at least twice for each type of activity. This method not only helps with weight loss, but also communicates to the body the need to maintain lean mass, which is vital for health and an agile metabolism. In addition, it's crucial to stay active during the day. Avoid sitting for long periods; get up and move around at least every 50 minutes. Take a walk, do some stretching or simple arm and torso movements. To explore more about how to effectively integrate exercise into your journey to healthy weight loss, visit: https://icaro.med.br/exercicios/.

✅ RESPIRATION: To burn fat, our bodies need plenty of oxygen. If we don't breathe properly, fat burning doesn't happen as it should. Some of my patients already feel a difference just by starting to breathe better. They notice more sweat and even feel warmer. This is a sign that the metabolism is speeding up.

A good tip is to take several deep breaths a day. Try to do this at least three times an hour. This will ensure that your body is getting the oxygen it needs to function better, including to burn fat. when exercising, breathing well becomes even more important. Exercising increases your body's need for oxygen. So taking care of your breathing while you move helps feed your muscles, brain and circulation system with enough oxygen to burn more calories. - TO FIND OUT MORE ABOUT BREATHING GO TO http://icaro.med.br/respiracao

SLEEP PROPERLY: Sleep quality has a significant impact on weight loss efficiency. Lack of restful sleep can lead to a slower metabolism, increased hunger and hormonal imbalances, which can affect thyroid function, essential for regulating metabolism, affecting the conversion of T4 into T3 and, consequently, the body's ability to burn fat. Instead, it promotes the accumulation of energy in the form of triglycerides.

During sleep, the body, including the brain and mind, recovers from the wear and tear and injuries suffered during the day. We all suffer various micro-injuries every day to our muscles, bones, blood vessel walls, skin, intestines and more. This is when the body strengthens itself and prepares for the next day. Nutrients are redistributed to where they are most needed, essential hormones are produced - including those that will only be released the next day - and memories are organized and consolidated.

I recommend sleeping in a suitable environment, with little light and silence, prioritizing a mattress that offers adequate support for the spine and a pillow that maintains an angle of around 90 degrees between the head and neck. Eating a light meal in the evening and moderating fluid consumption before bedtime are recommended practices to avoid sleep interruptions. The aim is to get between 6 and 10 hours of sleep a night, enough to wake up rested, without excess drowsiness. - FOR MORE INFORMATION GO TO https://icaro.med.br/sono/

REDUCE POISONING AND INFLAMMATION: The relationship between toxins and inflammation is close and direct: what intoxicates, inflames, and, in turn, what inflames can contribute to weight gain. It's important to understand that in our bodies, fatty tissues and cancer-prone cells are particularly receptive to inflammation. When the body is not regularly detoxified or when there is constant exposure to toxins, whether through food, the environment or chemicals, the result is an accumulation of fat and a reduction in muscle mass.

It is essential to adopt regular detoxification practices and minimize exposure to toxic substances. This includes eliminating or significantly reducing the consumption of foods known to be inflammatory for most people, such as gluten and dairy products. Even though the impact of these foods may seem minimal to some, reducing their frequency and quantity can lighten the body's toxic load.

In addition, maintaining an adequate intake of water is crucial for the effective functioning of the body's detoxification systems. Regular physical exercise, especially that which promotes sweating, also plays a vital role in eliminating toxins through the skin. Including green teas and juices in your diet, as well as habits such as saunas, can further aid this internal cleansing process. By reducing inflammation and intoxication, we not only favor an environment less conducive to weight gain, but also promote a more robust general state of health.

HORMONAL BALANCE: Hormonal balance plays a fundamental role in weight control and general health. Hormonal and neurotransmitter imbalances can significantly influence metabolism, increasing the predisposition to weight gain. For example, conditions such as hypothyroidism, characterized by insufficient T4 production, can lead to weight gain due to a reduced metabolic rate. Problems converting T4 into T3, imbalances in the levels of cortisol, testosterone, progesterone, estradiol and growth hormone are just some of the factors that can affect body weight. In addition, a lack of neurotransmitters such as serotonin, dopamine, noradrenaline and GABA can increase appetite, binge eating and the tendency to bloat and lose muscle and bone mass, essential components for a healthy metabolism.

The key to healthy and sustainable weight loss often lies in regulating these hormones and neurotransmitters. Regular assessment and follow-up by specialized health professionals is crucial to identify and treat hormonal imbalances. They can recommend lifestyle changes, dietary interventions or hormone replacement therapies, as necessary, to restore hormonal balance and promote an optimized metabolism. Raising awareness of the importance of hormonal balance is a vital step for anyone seeking not just to lose weight, but to maintain integral and lasting health.

UNDIAGNOSED OR UNDERTREATED ILLNESSES: Conditions such as poorly controlled diabetes, changes in blood pressure, metabolic syndrome, fatty liver and high uric acid levels can undoubtedly negatively influence the ability to lose weight. Many people only seek medical help when symptoms become unbearable or evolve into more serious illnesses, which can limit treatment options to pharmacological interventions that, without the support of lifestyle changes and adequate hormonal and nutritional management, offer temporary solutions.

To effectively prevent and treat these conditions involves not only adherence to prescribed medical treatments, but also the integration of good lifestyle habits, a proper hormonal balance and optimized nutrition. While some individuals may require long-term medication, for many, lifestyle adjustments can offer a sustainable or complementary alternative to health management. It is vital to approach these health issues holistically, seeking early diagnosis and treatment, in order not only to improve the ability to lose weight, but also to promote lasting overall health.

SLIMMING REMEDIES: When it comes to losing weight quickly, many people turn to drugs as a seemingly easy solution. However, this route can bring more problems than solutions. Many drugs promise rapid weight loss, but they don't always focus on eliminating fat in a healthy way. Thus, the reduction in weight can also mean the loss of muscles and bones, as well as possible damage to general health.

When weight loss is achieved without real changes in lifestyle habits, the rebound effect is almost inevitable. Once the medication is stopped, the lost weight is often regained, often in the form of fat. The body, interpreting the process of rapid and unsustained weight loss as a threat, tends to accumulate fat to protect itself from future “emergencies”. This leads to the dreaded accordion effect, where each cycle of weight loss and gain becomes progressively more difficult to manage. In addition, weight loss drugs can have undesirable side effects and, in some cases, cause long-term damage to health.

Even drastic solutions such as bariatric surgery do not guarantee permanent results without a change in lifestyle, with many patients regaining the weight in the years following the procedure. This highlights the importance of adopting significant lifestyle changes, in addition to medical intervention, to ensure that the results are maintained in the long term.

It is therefore essential to understand that the use of weight-loss drugs should be done under strict medical supervision and integrated into a plan to change habits that includes healthy eating and exercise. The best strategy for avoiding the accordion effect and ensuring sustainable weight loss is to tackle the causes of weight gain, which often eliminates the need for medication and minimizes the risks associated with its continued use.

✅ SUPPLEMENTATION: A balanced diet is the basis for providing the body with the nutrients it needs to function optimally. Even so, there may be situations where the daily diet does not cover all nutritional needs, especially in contexts of calorie restriction or specific diets. In these cases, supplementation becomes an important ally in filling these gaps, ensuring that the body receives everything it needs to stay healthy and promote weight loss.

Supplements such as InSea, Cissus Quadrangularis, Adipogen, Morosil, Kaempferol, Citrus Aurantium, Sinetrol, Garcinia, L-carnitine, CLA and Pholia Magra are known for their potential contributions to the weight loss process. However, it is crucial that these supplements are prescribed by a qualified professional, taking into account the uniqueness and specific needs of each individual. The guidance of a functional nutritionist or a health professional specializing in supplementation is essential to determine which supplements are suitable for your specific case, as well as the correct dosages and the appropriate time for taking them.

✅ PROFESSIONAL SLIMMING SUPPORT: Choosing qualified professionals who are committed to an integrative approach makes all the difference. These specialists combine knowledge from different areas of health, providing comprehensive care that considers all aspects of your well-being. Prioritize professionals who are constantly up-to-date and who offer humanized care, focused on your individual needs and goals.

Often, despite believing that you are doing everything right for your health and weight loss, the expected results may not appear. In this context, individualized monitoring becomes crucial. Adjustments to guidelines, supplement dosages, food choices and even exercise routines may be necessary. In addition, a good periodic checkup is indispensable, not only for adjustments and improvements in weight loss strategies, but also for prevention and early detection of any imbalances or disorders that may be hindering progress.

In addition to professional support, it is vital to seek out quality information. In an age of information overload, discerning between what is truly useful and what is not can be challenging. Reliable sources and recommendations based on scientific evidence are key to ensuring that the guidelines you follow contribute positively to your weight loss efforts and to maintaining your health. When well informed and supported by competent professionals, the path to achieving and maintaining a healthy weight becomes clearer and more achievable.

The road to healthy weight loss requires more than just quick fixes or extreme measures; it demands a deep and conscious transformation in lifestyle patterns, ranging from diet and hydration to sleep, exercise and stress management. Understanding your body, listening to its needs, and adopting practices that promote long-term health are fundamental to not just losing weight, but living a fuller, healthier life.

Remember, weight loss is a unique journey for each person, and success on this path depends on a commitment to real, sustainable changes in your lifestyle. The guidance of qualified professionals, together with a positive and proactive attitude towards your health, are crucial elements in transforming your well-being and achieving the balance you so desire.

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