It is safe to lose weight only gradually, following a few rules. Proper nutrition, drinking regimen, regular physical activity, some SPA procedures and fasting days will help you lose weight effectively. The choice of weight loss method should be based on initial weight and health status.
Proper nutrition
The basis of successful weight loss is a balanced diet.
Popular diets often ignore one's need for vitamins, minerals, fats and proteins. As a result of its use, metabolism is disrupted, hypovitaminosis occurs, teeth, nails, hair are destroyed. A strict diet causes rapid fatigue, decreased muscle mass.
For gradual and harmless weight loss, you should adhere to the following dietary rules:
- Diet should consist of snacks rich in protein, fiber, complex carbohydrates.
- Daily calorie intake during the weight loss period must be almost the same (1500-1700 calories).
- The daily diet should contain at least 45-50 g of fat to maintain the normal functioning of the endocrine system.
- Exclude sweet, starchy and fatty sauces from the menu, limit salt intake.
- Dishes are recommended to be baked, boiled or stewed. Frying is allowed in a dry pan without oil.
- The last meal must be 3-4 hours before bed.
- Avoid hunger, eat snacks every 2-3 hours, preferably at the same time.
- Include a variety of foods, fresh vegetables, fruits in your diet.
- Avoid packaged juices, sweet yoghurt, carbonated drinks. They contain a lot of sugar, calories and trigger an increase in blood glucose levels.
- Drink plenty of clean water (1. 5-2 liters).
Physical Activity
To lose weight faster, you need to increase your calorie expenditure. Exercises in the gym, swimming pool, regular active team games, dancing will be effective. There is also a set of exercises for home training.
You can increase calorie consumption in the following ways:
- walk 5-10 km daily;
- stop using the elevator;
- often play outdoor games with children, pets.
The more you gain weight, the more gradual and gentle the physical activity becomes. Start with a short daily walk or a short workout. It is important to adapt to a new lifestyle and get used to stress. This will help avoid stress and physical stress.
SPA Procedures
Massage, sauna, body wraps and other procedures increase blood circulation in adipose tissue, lymphatic drainage, which contributes to weight loss. In addition, the sauna relaxes muscles, helps relieve stress, and removes salts and toxins. In one SPA procedure, you can lose weight by 0. 5-1. 5 kg.
You can lose weight by:
- hot, cold pack;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Treatment can be done independently or see a specialist. To achieve the result, it takes 7-10 sessions.
Please note that methods for weight loss at home for women have several contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasm;
- presence of vascular anomalies;
- infectious skin diseases;
- increase in body temperature;
- pregnancy.
Water balance
Adequate water intake helps prevent swelling. In addition, proper drinking regime helps eliminate acute hunger and not overeat. About 2 liters of water, green tea without sugar, herbal decoctions should be eaten daily. Be sure to drink during exercise, with a small sip. Please note that it is not recommended to drink tea or water with food - this helps to stretch the stomach wall.
Fasting day
One day diet, involves the use of 1-2 meals. Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese. Meals are divided into 5-6 servings. Calorie content does not exceed 800-1000 kcal. For weight loss, a short-term diet should be done at least once a week.
The benefits of fasting day are as follows:
- Short-term stress for the body contributes to the reorganization of metabolism.
- Unloading the digestive tract.
- Short-term food restrictions cleanse the body of toxic metabolic end products.
- Adaptation to proper nutrition is better.
- Unloading helps get rid of excess fluid and salt.