It is safe to lose weight only gradually, following a few rules. Proper nutrition, drinking regime, regular physical activity, some SPA treatments and fasting days will help you lose weight effectively. The choice of weight loss method should be based on initial weight and health.
Proper nutrition
The basis of successful weight loss is a balanced diet.
Popular diets often ignore a person's need for vitamins, minerals, fats and proteins. As a result of their use, the metabolism is disturbed, hypovitaminosis occurs, teeth, nails, hair are destroyed. Strict diets lead to rapid exhaustion, loss of muscle mass.
For gradual, harmless weight loss you should adhere to the following dietary 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 the same (1500-1700 calories).
- The daily diet should include at least 45-50 g of fat to maintain the normal functioning of the endocrine system.
- Eliminate sweet, starchy, fatty sauces from the menu, limit salt intake.
- Meals are recommended to be baked, boiled or stewed. Frying is allowed in 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 sweet yogurt juices, fizzy drinks. They contain a lot of sugar, calories and cause a jump in blood sugar levels.
- Drink plenty of clean water (1, 5–2 liters).
Physical activity
To lose weight faster, you need to increase your calorie expenditure. Training in the gym, pool, regular active team games, dancing will be effective. There are also sets of exercises for home training.
You can increase your calorie intake in the following ways:
- walking 5-10 km daily;
- stop using the elevator;
- often play outdoor games with children, pets.
The heavier you are, the more gradual and gentle your exercise should be. Start with light short daily walks or short exercises. It is important to adjust to a new lifestyle and get used to the stress. This will help avoid stress and exercise.
SPA procedures
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 salts and toxins. With one SPA procedure you can lose weight by 0, 5-1, 5 kg.
You can lose weight with:
- hot, cold casings;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Treatment can be performed independently or by visiting a specialist. To achieve the result, a course of 7-10 sessions is required.
Please note that such methods of weight loss at home for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular abnormalities;
- infectious skin diseases;
- fever;
- pregnancy.
Water Balance
Adequate water intake helps prevent swelling. In addition, proper drinking helps to eliminate acute hunger and not overeat. You should consume about 2 liters of water, unsweetened green tea, herbal decoctions a day. Remember to drink during a workout, in small sips. Please note that drinking tea or water with food is not recommended - it contributes to stretching the walls of the stomach.
Days on an empty stomach
One-day diet that includes the use of 1-2 foods. Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese. The food is divided into 5-6 meals. The total calorie content does not exceed 800-1000 kcal. To lose weight, short-term diets should be carried out at least once a week.
The benefits of fasting are as follows:
- Short-term stress for the body contributes to the restructuring of metabolism.
- Unloading of the digestive tract.
- Short-term food restriction cleanses the body of toxic end products of metabolism.
- Adapting to proper nutrition is better.
- Unloading helps get rid of excess fluid and salts.