It is safe to lose weight only gradually, following a few rules. Proper diet, drinking regime, regular physical activity, some SPA procedures and fasting days will achieve effective weight loss. The choice of weight loss method should be based on the initial weight and health condition.
Proper nutrition
The basis of successful weight loss is a balanced diet.
Popular diets often neglect a person's need for vitamins, minerals, fats and proteins. As a result of their use, the metabolism is disturbed, hypovitaminosis occurs, teeth, nails and hair are destroyed. Strict diets lead to rapid exhaustion, a decrease in muscle mass.
For gradual, harmless weight loss, you should adhere to the following nutritional rules:
- The diet should consist of light meals rich in protein, fiber, complex carbohydrates.
- The daily calorie intake throughout the weight loss period should be approximately equal (1500-1700 calories).
- The daily diet should contain at least 45-50 g of fat in order to maintain the normal functioning of the endocrine system.
- Eliminate sweet, starchy, fatty sauces from the menu, limit salt intake.
- Dishes are recommended to bake, cook or stew. Frying is allowed on a dry pan without oil.
- The last meal should be 3-4 hours before bedtime.
- Avoid hunger, eat small meals every 2-3 hours, preferably at the same time.
- Include a variety of foods, fresh vegetables, fruits in your diet.
- Avoid packaged juices, sweet yogurt, fizzy drinks. They contain a lot of sugar, calories and trigger a jump 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 intake. Training in the gym, pool, regular active team games, dances will be effective. There are also sets of exercises for home training.
You can increase your calorie consumption in the following ways:
- walk 5-10 km a day;
- stop using the elevator;
- often play outdoor games with children, pets.
The higher your weight, the more gradual and gentle your physical activity should be. Start with light short daily walks or short exercises. It is important to adapt to a new lifestyle and get used to stress. This will help you avoid stress and physical exertion.
SPA procedure
Massage, sauna, body wraps and other procedures improve blood circulation in adipose tissue, lymphatic drainage, which contributes to weight loss. In addition, the sauna relaxes muscles, helps relieve stress and removes salt and toxins. In one SPA procedure you can reduce the weight by 0, 5-1, 5 kg.
You can lose weight with:
- warm, cold compresses;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Treatments can be performed independently or by a specialist. To achieve the result, a course of 7-10 sessions is required.
Keep in mind that such methods of weight loss at home in women have some contraindications:
- varicose veins;
- hypertension; vasculitis;
- malignant neoplasms;
- presence of vascular anomalies;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Adequate water intake helps prevent swelling. In addition, a proper drinking regimen helps eliminate acute hunger and not overeat. About 2 liters of water, unsweetened green tea, herbal decoctions should be taken daily. Be sure to drink during training, in small sips. Keep in mind that drinking tea or water is not recommended - it contributes to stretching the stomach walls.
Fasting Days
One-day diet, includes the use of 1-2 foods. Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese. Food is divided into 5-6 meals. The total calorie content does not exceed 800–1000 kcal. For weight loss, a short-term diet should be carried out at least once a week.
The benefits of Lent are as follows:
- Short-term stress for the body contributes to the restructuring of metabolism.
- Discharge of the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adjusting to a proper diet is better.
- Unloading helps get rid of excess fluid and salt.