People often face the fact that, after losing weight, they start to feel worse. All these strict diets, intense training through strength, food or unpleasant drinks in one way or another negatively affect your health, because everything should be done in moderation. When asked if it is possible to lose weight without harming the body, the answer is simple: you can, if you follow the simple rules of a healthy lifestyle.
Basic rules of safe weight loss
Losing weight without harming your health is not that difficult, you just have to follow a few rules and take into account your body characteristics:
- important it is important to prepare in advance for a weight loss course. This means not only physical preparation (enrolling in a sports section or pool), but also moral: of course you will have to change, if not your lifestyle, some habits - and this is always stressful.
- You need to lose weight gradually. It is impossible to lose weight fast without harming health: by drastically limiting the amount of food and increasing physical activity, you will gain a lot of problems with the stomach, immunity and nervous system.
- You can not set unattainable goals for yourself. If you have always worn size 52 clothes, you should not dream of changing it to size 42 - this is hardly possible for physiological reasons. But to reduce the volume by several sizes is quite possible.
- Combine physical activity with a proper diet, then the weight loss process will be much more effective and will not harm the body.
- As soon as you feel that your health is deteriorating, you should immediately seek help from a specialist who will help you adjust your weight loss program.
- it is impossible to lose weight without harming your health with the help of mono diets alone. In addition, the pounds lost in this way will quickly return to the end of the diet
- You should monitor your drinking regimen: drink at least 2 liters of water a day (excluding tea, coffee, juice).
Gradual weight loss
You should never lose weight drastically because it is very dangerous to your health. All expressed weight loss programs are created for a short period, about 3-4 days. For some, the result is not enough, and they continue to eat very poorly, losing strength over time. Lethargy and apathy appear.
Furthermore, there are many side effects that are difficult to eliminate:
- The liver is overloaded. This leads to poisoning of the body with toxins and decay products.
- Metabolism can be disrupted, which is fraught with diseases of the endocrine system.
- Acidosis occurs - a violation of the acid-base balance in the body.
- Dramatic weight loss will not add to your attraction: the skin loses its elasticity, becomes soft, sharp, hair becomes dull and nails become brittle.
- Large dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity needs to be strengthened with vitamins and minerals.
- Due to lack of nutrients, blood pressure decreases, headaches, weakness, dizziness and increased fatigue appear.
- Fasting often provokes edema because the expression "swell with hunger" did not appear from the beginning. The protein in the blood has the ability to hold water around itself, and when it is lacking, fluid is distributed in the intercellular space.
Under no circumstances should you use fasting and diets expressed for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes mellitus. Such experiments are fraught with grave consequences for them, up to death.
it is much more correct and safer to lose weight gradually without compromising health by combining a reasonable diet with possible physical activity. Nutritionists are sure: the slower the pounds pass, the less chance of their return.
How to lose weight without harming your health
To lose weight without further health problems, you just have to choose a diet that suits your lifestyle, add vitamins and exercise to it and, most importantly, be patient, because the ideal can notnever be quick and easy.
Drinking mode
Water is energy and life force. A person can live longer without food than without water because the body is made up of more than half of it. Therefore, it is very important to drink water constantly while trying to lose weight. Helps to get rid of toxins and toxins that have accumulated in the body during the previous time. You should drink at least 3 liters of juice a day (including tea, coffee, compote, freshly squeezed juice, soup), while 2 liters of them should be ordinary purified water.
If you want to lose weight without harming your health, then avoid packaged juices and other beverages of dubious composition, carbonated lemonades and the like. Please note that the water you drink should be mineral (in bottles) or, in extreme cases, filtered. This will help replenish your body with minerals.
Vitamina
When losing weight, one way or another you will have to give up some foods, or consume them in smaller amounts. This will affect your metabolism, immunity, general health, so do not be lazy to take a course of multivitamins. No matter how gentle the diet is, it is still stressful for the body and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - today you do not need to swallow it, fighting with disgust, the medicine is available in capsules.
Approximate deadlines for taking vitamins - 2 months. During this time, you simply have time to adjust to a new diet. Then you can take a break.
Physical activity
Today, there are many different weight loss programs based on physical activity. A good option to get rid of extra pounds would be active walking or jogging, intense cycling, jogging, rope jumping, gymnastics.
If time and financial resources allow, you should sign up for a sports section, fitness club or gym and follow the instructor's instructions. In the sports complex you will find many activities to your liking: dancing, stretching, yoga, Pilates, swimming in the pool. Whatever you do, you should enjoy it and enjoy it.
Power adjustment
Perhaps the most important and challenging part of losing weight without harming your health is changing your diet. This should be done gradually, without creating a stressful situation for your body. At the same time, it is important to change not only the menu, but also the regime: learn to eat in small portions up to 6 times a day. Discharge once a week and drink only water (non-carbonated). For convenience, it will be useful to keep a diary in which to write down each meal, its energy value.
Reduce your intake of trans fat (fried, smoked), boil or steam meat. Discard semi-finished products from the store, as no one can say for sure what they have in their composition. Forget snacks - chips, cakes, cookies. Eat a complete diet that contains carbohydrates, fiber, protein ingredients. When switching to fractional meals, at first it will seem like you are eating even more than before. You will not feel hungry either.
Calculating food calories
Simply reducing the amount of food is not enough. If you take the weight loss process seriously, you need to be sure that you have reduced the calories consumed per day, forcing the body to produce energy from fat reserves. First, you need to know how many calories you need for normal activity during the day. For this, there are special formulas that help calculate the required numbers:
- Women: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age - 161.
- Men: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age + 5.
The resulting digit must be multiplied by the multiplication factor, which varies depending on the activity:
- sedentary lifestyle: 1. 2;
- low activity (walking, housework): 1. 375;
- average activity (jogging, yoga, frequent walks): 1. 55;
- high activity (playing sports 5-7 days a week): 1. 725;
- very active (professional athletes): 1. 9.
Healthy Diet
To lose weight, you do not have to torture yourself with severe restrictions. There are types of healthy diets for weight loss that only require you to choose healthy foods wisely and avoid unhealthy ones.
Basic Requirements:
- eats more green vegetables;
- consume foods that contain calcium, phosphorus, vitamins, vegetable fats: lean meats, fish, fermented milk products, whole grains;
- drink water before meals;
- do not eat fruit immediately after eating, but wait at least 30 minutes;
- Eliminate the consumption of sugar, flour products, fatty sauces.
Try the so-called 21-day English diet. Its meaning consists in alternating two "protein" days with two "vegetable" ones. But the diet should start with two days of fasting, in the first of which you should drink a liter of milk, kefir or yogurt, supplementing them with a tomato and a slice of black bread, and in the second, eat two kilograms of fruit (excluded bananas and grapes), washed with a liter of unsweetened green tea
Further "protein" days you can eat lean meat, roasted fish, 1-2 eggs a day, a slice of cheese, whole grain bread, nuts. In the "vegetable days" - a salad with cucumbers and tomatoes, vegetable stew, boiled eggplant, zucchini, green beans. Apples, pears, seasonal berries are allowed.
Repeat the last day of the download, similar to the first. And do not forget that such a diet should be repeated no more often than after 4-5 months.