Losing weight safely is only possible gradually, following several rules.Proper nutrition, a drinking regimen, 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 starting weight and health status.
Proper nutrition
The basis for successful weight loss is a healthy and balanced diet.
Popular diets often ignore human needs for vitamins, minerals, fats and proteins.As a result of its use, metabolism is disturbed, hypovitaminosis occurs, teeth, nails and hair are destroyed.Crash diets cause rapid exhaustion and a decrease in muscle mass.
For gradual and harmless weight loss, the following nutritional rules should be followed:
- The diet should consist of light meals rich in protein, fiber and complex carbohydrates.
- The daily calorie content throughout the entire weight loss period should be approximately the same (1500-1700 calories).
- The daily diet should include at least 45 to 50 g of fat to maintain the normal functioning of the endocrine system.
- Exclude sweets, flours and fatty sauces from the menu, limit salt intake.
- It is recommended to bake, boil or stew dishes.Frying in a dry pan without oil is allowed.
- The last meal should be eaten 3-4 hours before bedtime.
- Avoid feeling hungry, eat small portions every 2-3 hours, preferably at the same time.
- Include a variety of fresh foods, vegetables and fruits in your diet.
- Avoid packaged juices, sweet yogurts, and carbonated drinks.They contain a lot of sugar, calories and cause an increase in blood glucose levels.
- Drink enough clean water (1.5 to 2 liters).
physical activity
To lose weight faster, you must increase your calorie intake.Training in the gym, pool, regular active team games and dancing will be effective.There are also exercise series for home workouts.
You can increase your caloric expenditure in the following ways:
- Walk 5 to 10 km a day;
- do not use the elevator;
- Play outdoor games more often with children and pets.
The higher your weight, the more gradual and gentle your physical activity should be.Start with short, light daily walks or brief exercise.It is important to adapt to a new lifestyle and get used to stress.This will help avoid stress and physical effort.
spa treatments
Massages, sauna, body wraps and other procedures improve blood circulation in fatty tissues and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes the muscles, helps eliminate stress and eliminates salts and toxins.With a SPA procedure you can reduce your weight by 0.5 to 1.5 kg.
You can lose weight with:
- hot and cold wraps;
- lymphatic drainage massage;
- vibration massage;
- massage with honey.
The procedures can be carried out independently or visited by a specialist.To achieve results, a course of 7 to 10 sessions is required.
Please note that these home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular anomalies;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
water balance
Drinking enough water helps prevent bloating.In addition, a proper drinking regimen helps eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea and herbal infusions a day.Be sure to drink during training, in small sips.Please note that it is not recommended to drink tea or water with meals, as this will stretch the stomach walls.
fasting days
A one-day diet involves eating 1 or 2 foods.Fasting days are spent eating raw vegetables, fruits, kefir or cottage cheese.The meal is divided into 5-6 meals.The total calorie content does not exceed 800-1000 kcal.To lose weight, short-term diets must be carried out at least once a week.
The benefits of fasting days are as follows:
- Short-term stress for the body contributes to the restructuring of the metabolism.
- Discharge from the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition occurs better.
- Flushing helps remove excess fluid and salts.