People are often confronted with the fact that after losing weight they start to feel worse. All these strict diets, intense strength training, unpleasant foods or drinks in one way or another negatively affect your health, because everything should be maintained 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 for safe weight loss
Losing weight without harming your health is not that difficult, you just need to follow certain rules and take into account the characteristics of your body:
- It is important to prepare in advance for a weight loss class. This means not only physical preparation (registration for a sports section or a swimming pool), but also moral: you will certainly have to change, if not your lifestyle, then certain habits - and it is always stressful.
- You need to lose weight gradually. It is impossible to lose weight quickly 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't set yourself unrealistic goals. If you've always worn size 52 clothes, you shouldn't dream of changing them to size 42 - for physiological reasons this is hardly possible. But reducing the volume by a few sizes is quite possible.
- Combine physical activity with proper diet, then the process of losing weight will be much more efficient and will not harm the body.
- As soon as you feel that your health is deteriorating, you should immediately seek the help of a specialist who will help you adjust your weight loss program.
- You cannot lose weight without harming your health just with the help of mono diets. In addition, the pounds lost will quickly return at the end of the diet
- You should watch your drinking regime: drink at least 2 liters of water per day (not including tea, coffee, juice).
Gradual weight loss
You should never lose weight drastically because it is very dangerous for your health. All Express Weight Loss Programs are designed for a short period of time, approximately 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.
In addition, there are many side effects that are difficult to eliminate:
- The liver is overloaded. This leads to poisoning of the body with toxins and decomposition products.
- The metabolism can be disturbed, 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 attractiveness: skin loses elasticity, becomes limp, sagging, hair becomes dull, and nails become brittle.
- Strict dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity needs to be boosted with vitamins and minerals.
- Due to nutritional deficiencies, blood pressure drops, headaches, weakness, dizziness and increased fatigue appear.
- Fasting often causes edema, as the phrase "hunger pangs" did not appear from scratch. Proteins in the blood have the ability to hold water around themselves, and when they are lacking, fluid is distributed into the intercellular space.
In no case should you resort to fasting and express diets for people with chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes mellitus. Such experiences have serious consequences for them, which can even lead to death.
It is much more correct and safer to lose weight gradually without harming health, by combining a reasonable diet with achievable physical activity. Nutritionists are sure: the slower the pounds, the less likely they are to come back.
How to lose weight without harming your health
To lose weight without other health problems, you just need to choose a diet that suits your lifestyle, add vitamins and exercise, and most importantly be patient, becauseyou can never arrive at an ideal quickly and easily.
Consumption regime
Water is the life force and energy. A person can live longer without food than without water, because his body contains more than half of it. Therefore, it is very important to constantly drink water while trying to lose weight. It helps in getting rid of toxins and toxins that have accumulated in the body during the last time. You should drink at least 3 liters of liquid per day (including tea, coffee, compote, freshly squeezed juice, soup), of which 2 liters should be ordinary purified water.
If you want to lose weight without harming your health, give up fruit juices in packaging and other drinks of questionable composition, carbonated lemonades, etc. Please note that the water you drink should be mineral (bottled) or, in extreme cases, filtered. This will help to replenish your body with minerals.
Vitamins
During weight loss, one way or another, you will have to give up certain foods or eat them in less quantity. It will affect your metabolism, immunity, general health, so don't be lazy to drink a course of multivitamins. No matter how gentle the diet is, it is always stressful on the body, and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Regular fish oil is very useful - today you do not need to swallow it, fighting disgust, the drug is available in capsules.
Approximate conditions for taking vitamins - 2 months. During this time, you just have time to adjust to a new diet. Then you can take a break.
Physical activity
Today there are many weight loss programs based on physical activity. A good option for shedding extra pounds would be active walking or jogging, strenuous cycling, trail running, skipping rope, gymnastics.
If time and financial resources allow, you should enroll in 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 swimming pool. Whatever you do, you should take advantage and lift your spirits.
Power adjustment
Perhaps the most important and most difficult 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 diet: learn to eat in small portions up to 6 times a day. Only discharge once a week and drink only water (no gas). For convenience, it will be useful to keep a journal in which to write down each meal, its energy value.
Reduce your intake of trans fats (fried, smoked), boil or cook meat, steam. Throw away the semi-finished products from the store, because no one can say for sure what they have in their composition. Forget about snacks - chips, candy, cookies. Eat a whole food that contains carbohydrates, fiber and protein components. When you switch to fractional meals, at first it will seem like you are eating even more than before. You won't be hungry either.
Calculation of food calories
It is not enough to reduce the amount of food. If you take the process of losing weight seriously, you need to be sure that you have reduced the calories consumed per day, thus causing the body to produce energy from fat stores. First of all, 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 necessary numbers:
- Women: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age - 161.
- Men: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age + 5 years old.
The resulting figure must be multiplied by the multiplying 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 eating
Losing weight doesn't have to be difficult. There are types of healthy weight loss diets that only require you to choose healthy foods wisely and avoid unhealthy foods.
Basic configuration:
- eat more green vegetables;
- consume foods containing calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, fermented dairy products, cereals;
- 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 21 Day English Diet. Its meaning consists in alternating two “protein” days with two “vegetable” days. But you need to start the diet with two days of fasting, the first of which you need to 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 kilogramsfruit (bananas and grapes are excluded), drizzled with a liter of unsweetened green.
Later on "protein" days, you can eat lean meat, baked fish, 1-2 eggs a day, a slice of cheese, grain bread, nuts. The "Vegetable Days" - a salad of cucumbers and tomatoes, a vegetable stew, cooked eggplant, zucchini, green beans. Seasonal apples, pears and berries are permitted.
Redo unload the last day, like the first. And remember that such a diet should not be repeated more often than after 4-5 months.