Losing weight safely is only possible gradually after a few rules.Proper nutrition, drinking regime, regular physical activity, some spa treatments and fasting days will help you lose weight effectively.You should choose a weight loss method based on your initial weight and health status.
Proper nutrition
The key to successful weight loss is a balanced, healthy diet.
Popular diets often ignore the human need for vitamins, minerals, fats, and proteins.As a result of their use, metabolism is disturbed, hypovitaminosis occurs, teeth, nails and hair are destroyed.Strict diets lead to rapid exhaustion and loss of muscle mass.
For gradual, harmless weight loss, you should follow the following nutritional rules:
- The diet should consist of light meals rich in proteins, fiber and complex carbohydrates.
- During the entire period of weight loss, the daily calorie content should be approximately 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.
- Remove sweets, flour, fatty sauces from the menu, limit salt intake.
- Dishes are recommended to be baked, boiled or baked.Fry in a dry frying pan without oil.
- The last meal should be 3-4 hours before bedtime.
- Avoid feeling hungry, eat small portions every 2-3 hours, preferably at the same time.
- Include a variety of foods, fresh vegetables and fruits in your diet.
- Avoid packaged juices, sweetened yogurt and carbonated drinks.They contain a lot of sugar, calories and cause a spike in blood glucose levels.
- Drink plenty of clean water (1.5-2 liters).
Physical activity
To lose weight faster, you need to increase your caloric intake.Exercise in the gym, swimming pool, regular active team games and dancing will be effective.There is also a set of exercises for homework.
You can increase your calorie expenditure in the following ways:
- Walk 5-10 km daily;
- Do not use the elevator;
- Play outdoor games more often with children and pets.
The higher your weight, the more gradual and subtle your physical activity should be.Start with a light, short daily walk or short workout.It is important to adapt to a new lifestyle and get used to stress.This will help to avoid stress and physical strain.
SPA treatment
Massage, sauna, body wraps and other procedures improve blood circulation in adipose tissue and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes the muscles, helps to relieve stress and removes salts and toxins.With one spa procedure, you can reduce your weight by 0.5-1.5 kg.
You can lose weight with:
- hot, cold dressing;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Procedures can be performed independently or by a specialist.A course of 7-10 sessions is required to achieve results.
Remember that home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- the presence of vascular abnormalities;
- Infectious skin diseases;
- increase in body temperature;
- Pregnancy.
Water balance
Drinking enough water helps prevent bloating.In addition, the correct drinking regime helps to eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, sweetened green tea and herbal infusions per day.During training, be sure to drink small amounts.Remember that it is not recommended to drink tea or water - this will stretch the walls of the stomach.
Fasting days
A daily diet includes 1-2 meals.Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese.Food is divided into 5-6 meals.Total caloric content does not exceed 800-1000 kcal.Short-term diets for weight loss should be done at least once a week.
The benefits of fasting days are as follows:
- Short-term stress for the body helps to rebuild the metabolism.
- Emptying the digestive system.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation occurs better for proper nutrition.
- Loading helps to get rid of excess fluid and salts.