Often people are faced with the fact that, having lost weight, they begin to feel worse. All these strict diets, intense training through strength, unpleasant food or drink in one way or another negatively affect your health, because everything must be maintained in moderation. When asked whether 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 harmless weight loss
Losing weight without harming your health is not that difficult, you just have to follow a few rules and take into account the characteristics of your body:
- It is important to prepare in advance for a weight loss course. This means not only physical preparation (joining a sports section or in the pool), but also moral: surely you will have to change, if not your lifestyle, some habits - and this is always stress.
- You need to lose weight gradually. It is impossible to lose weight quickly without harm to 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 cannot set unattainable goals for yourself. If you have always worn clothes of size 52, you shouldn't dream of changing it to size 42 - this is hardly possible for physiological reasons. But reducing the volume by a couple of sizes is quite possible.
- Combine physical activity with a correct diet, so the weight loss process will be much more effective and will not harm the body.
- As soon as you feel your health is deteriorating, you should immediately seek help from a specialist who will help you adjust your weight loss program.
- You cannot lose weight without harming your health with the help of mono diets alone. Furthermore, the kilograms lost in this way will quickly return at the end of the diet
- You must monitor your diet: drink at least 2 liters of water a day (not counting tea, coffee, juices).
Gradual weight loss
You should never lose weight drastically, as it is very dangerous for your health. All express weight loss programs are designed for a short time, approximately 3-4 days. For some, the result is not enough and they continue to eat very badly, 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 decomposition 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.
- Drastic weight loss will not increase your attractiveness: the skin loses its elasticity, becomes flabby, flabby, hair becomes dull and nails become brittle.
- Severe dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity needs to be strengthened with vitamins and minerals.
- Due to nutritional deficiencies, decreased blood pressure, headache, weakness, dizziness and increased fatigue appear.
- Fasting often causes edema, because the expression "swelling with hunger" did not appear out of nowhere. Blood proteins have the ability to hold water around them and, when they are lacking, the fluid is distributed in the intercellular space.
In no case should fasting and express diets be used for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes mellitus. Such experiments are fraught with serious consequences for them, up to and including death.
It is much more correct and safer to lose weight gradually without harm to health, by combining a reasonable diet with a practicable physical activity. Nutritionists are certain: the slower the kilograms go, the lower the chances of their return.
How to lose weight without harm to health
To lose weight without further health problems, all you have to do is choose a diet that suits your lifestyle, add vitamins and exercise and, above all, be patient, because the ideal can never be quickly and easily.
Drinking regimen
Water is life energy and strength. A person can live longer without food than without water, because the body is more than half of it. Therefore, it is very important to drink water constantly while trying to lose weight. Helps get rid of toxins and toxins that have accumulated in the body in the previous time. It is necessary to drink at least 3 liters of liquids per day (including tea, coffee, compote, freshly squeezed juice, soup), while 2 liters should be normal purified water.
If you want to lose weight without harming your health, give up packaged juices and other dubious drinks, carbonated lemonades and the like. Keep in mind that the water you drink must be mineral (bottled) or, in extreme cases, filtered. This will help you replenish your body with minerals.
Vitamins
During the course of weight loss, one way or another you will have to give up certain foods or consume less of them. This will affect your metabolism, immunity, overall health, so don't be lazy to drink a course of multivitamins. No matter how delicate the diet, 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 it is not necessary to ingest it, struggling with disgust, the drug is available in capsules.
Approximate terms for taking vitamins - 2 months. During this time, you only 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 for getting rid of extra pounds would be active walking or jogging, intense cycling, trail running, jumping rope, gymnastics.
If time and financial resources allow, you should join 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: dance, stretching, yoga, pilates, swimming in the pool. Whatever you do, you should have fun and cheer yourself up.
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 regimen: learn to eat in small portions up to 6 times a day. Drain once a week and drink only water (no gas). For convenience, it will be useful to keep a diary in which to write down each meal, its energy value.
Reduce consumption of trans fat (fried, smoked), boil or cook meat, steam. Discard the semi-finished products from the store, as no one can say for sure what they have in their composition. Forget the snacks: chips, sweets, cookies. Eat a complete food that contains carbohydrates, fiber, protein components. When you switch to split meals, at first you will feel like you are eating even more than before. Nor will you feel hungry.
Calculation of food calories
It is not enough to just reduce the amount of food. If you take the weight loss process seriously, you need to be sure that you have reduced the calories consumed per day, thus forcing the body to produce energy from fat stores. First, you need to know how many calories you need for normal daytime activity. 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.
The resulting figure must be multiplied by the multiplying factor, which varies according to the activity:
- sedentary lifestyle: 1. 2;
- low activity (walking, housework): 1, 375;
- average activity (jogging, yoga, frequent walking): 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 don't have to torture yourself with severe restrictions. There are types of healthy weight loss diets that only require you to choose healthy foods wisely and avoid unhealthy ones.
Basic requirements:
- eat more green vegetables;
- consuming foods containing calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, fermented milk products, cereals;
- drinks 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" days. But you should 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 kilograms of fruit (bananas and grapesare excluded), watered with a liter of unsweetened green tea.
Later in the "protein" days you can eat lean meat, baked fish, 1-2 eggs a day, a slice of cheese, wheat bread, nuts. In the "vegetable days" - a salad of cucumbers and tomatoes, vegetable stew, stewed eggplant, zucchini, green beans. Seasonal apples, pears, berries are allowed.
Make the last day of downloading again, similar to the first. And remember that such a diet should be repeated no more often than 4-5 months.