People often face the fact that after losing weight, they start to feel worse. All these strict diets, rigorous training through strength, one or another bad-tasting food or drink will have a negative impact on your health, because everything must be kept in moderation. When asked if you can lose weight without harming your body, the answer is simple: if you follow the simple rules of a healthy lifestyle, you can.
Basic rules of harmless weight loss
It is not that difficult to lose weight without damaging your health. You only need to follow certain rules and take into account the characteristics of your body:
- It is important to prepare weight loss courses in advance. This means not only physical preparation (signing up for a sports field or swimming pool), but also moral: you must change (if not your lifestyle, then some habits), and this is always stress.
- You need to lose weight gradually. It is impossible to lose weight quickly without damaging your health: by greatly restricting food intake and increasing physical exercise, you will encounter many problems in the stomach, immunity and nervous system.
- You cannot set unachievable goals for yourself. If you always wear size 52, don't dream of changing it to size 42-this is almost impossible due to physiological reasons. But it is entirely possible to reduce the volume by several sizes.
- Combined with physical exercise and proper diet, the weight loss process will be more effective and will not harm the body.
- Once you feel your health is deteriorating, you should immediately seek the help of an expert who will help you adjust your weight loss plan.
- Relying on a single diet alone cannot lose weight without harming your health. In addition, the kilograms lost in this way will return quickly after the diet ends
- You need to monitor your drinking habits: drink at least 2 liters of water a day (not including tea, coffee and juice).
Gradually lose weight
Never lose weight vigorously, because it is very dangerous to your health. All rapid weight loss programs are designed for a short period of time, about 3-4 days. For some people, the results are not enough, their diet is still poor, and they lose strength over time. Lethargy and apathy appear.
In addition, there are many side effects that are difficult to eliminate:
- The liver is overloaded. This can lead to poisoning of toxins and decay products in the body.
- Metabolism may be disturbed, full of endocrine system diseases.
- Acidosis occurs-a violation of the acid-base balance in the body.
- The rapid weight loss does not increase your attractiveness: the skin loses its elasticity, becomes loose and loose, the hair becomes dull, and the nails become brittle.
- Strict dietary restrictions can lead to vitamin deficiencies. This is especially dangerous in winter when vitamins and minerals must be used to boost immunity.
- Due to lack of nutrition, blood pressure drops, headache, weakness, dizziness and fatigue increase.
- Fasting often causes edema, because the phrase "hunger" never starts from scratch. The protein in the blood has the ability to keep water around itself. When protein is lacking, the liquid will be distributed in the intercellular space.
Under no circumstances should you fast and eat for people with chronic diseases such as gastrointestinal tract, cardiovascular system, diabetes, etc. Such experiments will bring serious consequences to them, and even lead to death.
It is more correct and safer to combine a reasonable diet with feasible physical exercise to gradually lose weight without harming your health. Nutritionists are convinced: The slower the kilogram goes, the less chance it will return.
How to lose weight without harming your health
To lose weight without further health problems, you only need to choose a diet that suits your lifestyle, add vitamins and exercise. The most important thing is to have patience, because you will never be able to quickly and easilyRealize the ideal.
Ways of Drinking
Water is the energy and power of life. A person can live longer without food than without water, because the body is made up of more than half. Therefore, it is very important to keep drinking water while trying to lose weight. It helps to remove toxins and toxins from the body. You need to drink at least 3 liters of liquid every day (including tea, coffee, preserves, freshly squeezed juice, soup), of which 2 liters should be ordinary purified water.
If you want to lose weight without harming your health, please give up the juice and other suspicious ingredients in the package, carbonated lemonade, etc. Please note that the water you drink must be mineral (bottled) or filtered in extreme cases. This will help your body replenish minerals.
Vitamins
During the weight loss process, you will have to give up one food or eat less food. This will affect your metabolism, immunity and overall health, so don't take a course of multivitamins lazily. No matter how gentle the diet is, it still stresses the body, and this kind of care will help it recover faster. Choose a high-quality multivitamin that contains a variety of nutrients needed by the human body. Ordinary fish oil is very useful-today, you don't need to swallow it, and you don't have to worry, the medicine can be purchased in capsule form.
The approximate duration of taking vitamins-2 months. During this time, you only have time to adapt to the new eating habits. Then you can take a break.
Physical activity
Nowadays, there are many weight loss programs based on physical exercise. A good choice to eliminate excess pounds is active walking or jogging, intense cycling, trail running, rope skipping, and gymnastics.
If time and financial resources permit, you need to register for a sports section, fitness club or gym, and then follow the instructions of the instructor. In the sports center, you will find many favorite activities: dancing, stretching, yoga, Pilates, swimming in the pool. Whatever you do, you should enjoy and cheer up.
Power adjustment
The most important and challenging part of losing weight without compromising your health may be changing your diet. This should be done gradually without stressing your body. At the same time, it is important not only to change the menu, but also to change the eating habits: learn to eat up to six times a day. Unload the cargo once a week and drink only water (not gasoline). For convenience, it is useful to keep a diary to record the energy value of each meal.
Reduce the consumption of trans fat (fried, smoked), boiled or roasted, and steam. Throw away the semi-finished products in the store, because no one can say their composition with certainty. Forget about snacks-potato chips, candies, biscuits. Eat whole foods that contain carbohydrates, fiber, and protein. When you turn to small meals, at first you seem to eat more than before. You will not feel hungry.
Calorie calculation of food
It is not enough to reduce the amount of food. If you take weight loss seriously, you must ensure that you reduce the calories you burn every day, thereby forcing the body to produce energy from fat reserves. First, you need to know how many calories you need for normal activities during the day. For this, there are some special formulas that can help calculate the necessary numbers:
- Female: 10 * weight (kg) + 6. 25 * height (cm)-5 * age-161.
- Male: 10 * weight (kg) + 6. 25 * height (cm)-5 * age + 5.
The resulting image should be multiplied by a multiplier, which varies from event to event:
- Sedentary lifestyle: 1. 2;
- Low-intensity activities (walking, housework): 1. 375;
- Average activities (jogging, yoga, regular walking): 1. 55;
- High-intensity activities (5-7 days of exercise per week): 1. 725;
- Very active (professional athlete): 1. 9.
Healthy Eating
To lose weight, you don’t have to be severely restricted. There are some healthy weight loss diets that only require you to choose healthy foods wisely and avoid unhealthy foods.
Basic requirements:
- Eat more green vegetables;
- Eat foods containing calcium, phosphorus, vitamins, and vegetable fats: lean meat, fish, fermented dairy products, grains;
- Drink water before meals;
- Do not eat fruit immediately after eating, but wait at least 30 minutes;
- Eliminate the consumption of sugar, flour products, and fat sauces.
Try the so-called 21-day English diet. The meaning is to alternate two "protein" days with two "vegetable" days. But the diet should start with a two-day fast. On the first day, you need to drink a liter of milk, kefir or yogurt, supplemented by a tomato and a piece of black bread, and eat two kilograms of fruit on the second day (not including bananas and grapes), And then use one liter of unsweetened green tea.
On the "protein" day, you can also eat lean meat, grilled fish, 1-2 eggs a day, a piece of cheese, grain bread, and nuts. On "Vegetable Day"-cucumber and tomato salad, stewed vegetables, stewed eggplant, zucchini, green beans. Apples, pears, and seasonal berries are allowed.
Uninstall again on the last day, similar to the first day. Remember that such a diet should not be repeated after 4-5 months.