People often face the fact that, having lost weight, they start to feel worse. All these strict diets, intense strength training, unpleasant foods or drinks in one way or another negatively affect your health, because everything must be maintained in moderation. When asked if it is possible to lose weight without harming the body, the answer is simple: you can, if you follow the simple rules of a healthy lifestyle.
Basic rules for harmless weight loss
Losing weight without harming your health is not that difficult, you just have to follow some rules and take into account the characteristics of your body:
- It is important to prepare in advance for a weight loss program. This means not only physical preparation (enrolling in a gym or pool), but also morality: you definitely need to change, if not your lifestyle, then some habits - and that is always stressful.
- You need to lose weight gradually. It is impossible to lose weight fast without harming health: by drastically reducing the amount of food and increasing physical activity, you will have many problems with the stomach, immunity and nervous system.
- You cannot set unwanted goals for yourself. If you always wear size 52 clothes, you should not dream of changing it to size 42 - this is almost impossible for normal reasons. But reducing the intensity by some sizes is very possible.
- Combine physical activity with a proper diet, then the weight loss process will be much more effective and will not harm the body.
- Once you feel that your health is deteriorating, you should immediately seek the help of a specialist who will help you adjust your weight loss program.
- You can not lose weight without harming your health only with the help of monophonic diets. In addition, the weight lost in this way will quickly return to the end of the diet
- You should monitor your alcohol consumption: drink at least 2 liters of water a day (excluding tea, coffee, juice).
Gradual weight loss
You should never lose weight drastically, because it is very dangerous for your health. All fast weight loss programs are designed for a short period of time, about 3-4 days. For some, the result is not enough, and they continue to eat very badly, losing strength over time. Lethargy and apathy appear.
In addition, there are many side effects that are difficult to eliminate:
- The liver is overloaded. This leads to poisoning of the body with toxins and breakdown products.
- Metabolism can be disrupted, which is fraught with diseases of the endocrine system.
- Acidification occurs - violation of the acid-base balance in the body.
- Dramatic weight loss will not add to your attractiveness: the skin loses its elasticity, becomes smooth, damaged, hair dull and nails become brittle.
- Strict dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity needs to be boosted with vitamins and minerals.
- Due to nutritional deficiencies, there is high blood pressure, headaches, weakness, dizziness and increased fatigue.
- Fasting often causes swelling because the expression "swollen with hunger" has not appeared from scratch. The protein in the blood has the ability to hold water around it and when it is lacking, the fluid is distributed to the intracellular space.
Under no circumstances should you resort to fasting and express diet for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes. Such experiments are fraught with serious consequences for them, even death.
It is much safer and safer to lose weight gradually without compromising health by combining a sensible diet with achievable physical activity. Nutritionists are sure: the slower the weight, the less likely they are to return.
How to lose weight without harming your health
To lose weight without further health problems, you just have to choose a diet that suits your lifestyle, add vitamins and exercise to it and, most importantly, be patient, because the ideal can neverbe quick and easy.
Drink mode
Water is energy and life force. A person can live longer without food than without water, because the body is made up of more than half of them. Therefore, it is very important to drink water constantly while trying to lose weight. It helps to get rid of toxins and toxins that have accumulated in the body the previous time. You should drink at least 3 liters of fluid a day (including tea, coffee, compote, fresh juice, soup), while 2 liters of them should be plain purified water.
If you want to lose weight without harming your health, then leave the juices in packages and other drinks of dubious composition, carbonated lemonades and the like. Keep in mind that the water you drink must be mineral (bottled) or, in extreme cases, filtered. This will help replenish your body with minerals.
Vitamins
During weight loss, one way or another you should give up some foods or consume them in smaller quantities. This will affect your metabolism, immunity, general health, so do not be lazy to take a number of multivitamins. No matter how mild the diet, it is still stressful for the body and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - today you do not need to swallow it, struggling with disgust, the drug is available in capsules.
Approximate conditions for taking vitamins - 2 months. During this period, you only have time to adjust to a new diet. Then you can take a break.Physical activity
Today, there are many different weight loss programs based on physical activity. A good option to get rid of extra pounds would be active walks or jogging, intense cycling, jogging, skipping rope, exercise.
If time and money allow, you should enroll in a sports department, gym or gym and follow the instructor's instructions. In the sports complex you will find many activities that you enjoy: dancing, stretching, yoga, Pilates, swimming in the pool. Whatever you do, you should enjoy it and it should encourage you.
Power setting
Perhaps the most important and challenging part of losing weight without compromising your health is changing your diet. This should be done gradually, without creating a stressful situation for your body. At the same time, it is important to change not only the menu, but also the regime: learn to eat in small portions up to 6 times a day. Unload once a week and drink only water (without gas). For convenience, it would be useful to keep a diary in which you write down each meal, its energy value.
Reduce your intake of trans fat (fried, smoked), boil or steam the meat. Discard unfinished products from the store, as no one can say for sure what they have in their composition. Forget snacks - chips, sweets, cookies. Eat a complete diet that contains carbohydrates, fiber, protein ingredients. When switching to fractional meals, you may initially feel that you are eating even more. Nor will you feel hungry.
Calculating food calories
It is not enough to just reduce the amount of food. If you take the weight loss process seriously, you need to make sure that you reduce the calories consumed per day, thus forcing the body to produce energy from fat stores. First, you need to know how many calories you need for normal activity during the day. For this, there are special formulas that help calculate the required numbers:
- Women: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age - 161.
- Men: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age + 5.
The resulting result must be multiplied by the multiplier, which varies depending on the activity:
- sedentary lifestyle: 1. 2;
- low activity (walking, housework): 1, 375;
- average activity (jogging, yoga, frequent walks): 1, 55
- high activity (playing sports 5-7 days a week): 1, 725;
- very active (professional athletes): 1. 9.
Healthy eating
To lose weight, you do not need to torture yourself with strict restrictions. There are types of weight loss diets that require only you to choose healthy foods wisely and avoid unhealthy ones.
Basic requirements:
- Eat more green vegetables.
- consume foods that contain calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, fermented dairy products, cereals.
- Drink water before meals.
- Do not eat fruit immediately after eating, but wait at least 30 minutes.
- Eliminate the consumption of sugar, flour products, fatty sauces.
Try the so-called 21-day English diet. Its importance is to alternate two days of "protein" with two days of "vegetable" days. But you should start the diet with two days of fasting, the first of which you should drink a liter of milk, kefir or yogurt, supplementing them with a tomato and a slice of black bread, and in the second, eat two kilos of fruit (bananas are excluded). and grapes), are rinsed with a liter of green without sugar.
Further on "protein" days you can eat lean meat, grilled fish, 1-2 eggs a day, a piece of cheese, whole grain bread, nuts. On "vegetable days" - a cucumber and tomato salad, vegetable stew, boiled eggplant, zucchini, green beans. Apples, pears, seasonal berries are allowed.
Unload again on the last day, similar to the first. And remember that such a diet should be repeated no more often than after 4-5 months.