Often people are faced with the fact that, having lost weight, they start to feel worse. All these strict diets, intense strength training, tasteless food or drink in one way or another negatively affect your health, because everything must be maintained in moderation. To the question of whether it is possible to lose weight without harm to the body, the answer is simple: you can if you follow the simple rules of a healthy lifestyle.
Basic rules of safe weight loss
Weight loss without harm to your health is not so difficult, you just need to follow certain rules and take into account the characteristics of your body:
- It is important to prepare in advance for a weight loss course. This means not only physical preparation (registration in the sports section or pool), but also moral: you will certainly have to change, if not your lifestyle, then some habits - and that is always stress.
- You need to lose weight gradually. It is impossible to lose weight quickly without harm to health: by drastically limiting the amount of food and increasing physical activity you will earn a lot of problems with the stomach, immunity and nervous system.
- You can't set unattainable goals for yourself. If you’ve always worn size 52 clothing, you shouldn’t dream of changing it to size 42 - it’s hardly possible for physiological reasons. But it is very possible to reduce the volume by several sizes.
- Combine physical activity with proper nutrition, then the weight loss process will be much more effective and will not harm the body.
- As soon as you feel that your health is deteriorating, immediately seek help from an expert to help you adjust your weight loss program.
- You cannot lose weight without harming your health just with the help of a mono diet. In addition, the pounds lost this way will quickly return eventually to the child
- You must follow a drinking regimen: drink at least 2 liters of water a day (not counting tea, coffee, juice).
Gradual weight loss
You should never lose weight drastically, as it is very dangerous for your health. All express weight loss programs are designed for a short period, about 3-4 days. For some, the result is not enough and they continue to eat very poorly, 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 disturbed, which is overwhelmed by diseases of the endocrine system.
- Acidosis occurs - a violation of the acid-base balance in the body.
- Dramatic weight loss will not add to your attractiveness: the skin loses elasticity, becomes flabby, relaxed, hair becomes dull, and nails become brittle.
- Severe dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when the immunity must be strengthened with vitamins and minerals.
- Due to lack of nutrients, blood pressure decreases, headaches, weakness, dizziness and increased fatigue occur.
- Fasting often causes edema, because the term "I'm bloating from hunger" didn't appear from scratch. Protein in the blood has the ability to retain water around it, and when it is lacking, the fluid is distributed in the intercellular space.
It is much more correct and safer to lose weight gradually without harm to health, combining a reasonable diet with feasible physical activity. Nutritionists are sure: the slower the pounds go, the less chance there is of their return.
How to lose weight without harm to health
To lose weight without further health problems, you just need to choose a diet that suits your lifestyle, add vitamins and exercise and, most importantly, be patient because you can never quickly and easily reach the ideal.
Drinking regime
Water is life energy and strength. A person can live longer without food than without water, because the body consists of more than half. Therefore, it is very important to drink water constantly while trying to lose weight. It helps to remove toxins and toxins that have accumulated in the body over time. It is necessary to drink at least 3 liters of liquid a day (including tea, coffee, compote, freshly squeezed juice, soup), while 2 liters of them should be plain purified water.
If you want to lose weight without harming your health, then give up 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 you replenish your body with minerals.
Vitamins
During weight loss, one way or another, you will have to give up some food or consume it in smaller amounts. It will affect your metabolism, immunity, general health, so do not be lazy to drink a course of multivitamins. No matter how gentle the diet is, it still poses stress to the body, and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Usually fish oil is very useful - today you do not need to swallow it, fighting nausea, the drug is available in capsules.
Approximate conditions for taking vitamins - 2 months. During that time, you simply have time to adjust to your 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 for dealing with extra pounds would be active walks or running, intense cycling, running trails, jumping rope, gymnastics.
If time and financial resources allow, you must sign up for a sports section, fitness club or gym and follow the instructor’s instructions. In the sports complex you will find many activities to your liking: dancing, stretching, yoga, pilates, swimming in the pool. Whatever you do, you should enjoy it and cheer you up.
Power Adjustment
Perhaps the most important and challenging part of losing weight without harming 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 meals up to 6 times a day. Unload once a week and drink only water (no gas). For convenience, it will be useful to keep a diary in which each meal will record its energy value.
Reduce your intake of trans fatty acids (fried, smoked), cook or roast meat, steam. Throw away semi-finished products from the store, because no one can say for sure what they have in their composition. Forget snacks - chips, sweets, cookies. Eat whole foods that contain carbohydrates, fiber, protein components. When you switch to a shared meal, at first you will feel like you are eating even more than before. Nor will you feel hungry.
Calculate food calories
It's not enough to just reduce the amount of food. If you take the weight loss process seriously, you need to make sure you reduce your daily calorie intake, forcing your body to produce energy from fat reserves. First, you need to know how many calories you need for normal activity during the day. There are special formulas for this 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 years.
The resulting digit should be multiplied by a multiplier, which varies depending on the activity:
- sedentary lifestyle: 1, 2;
- low activity (walking, household chores): 1. 375;
- average activity (running, 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 have to bother with strict restrictions. There are types of healthy weight loss diets that only require you to choose healthy foods wisely and avoid unhealthy ones.
Basic requirements:
- eat more green vegetables;
- consume foods containing calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, fermented dairy products, cereals;
- drink water before meals;
- do not eat fruit immediately after a meal, but wait at least 30 minutes;
- Eliminate the consumption of sugar, flour products, fatty sauces.
Try the so-called English 21-day diet. Its meaning consists in alternating two "protein" days with two "vegetable" days. But the diet should start with two days of fasting, the first of which is to drink a liter of milk, kefir or yogurt, adding one tomato and a slice of black bread, and the second to eat two kilograms of fruit (bananas and grapes are excluded), wash with a liter of unsweetenedgreen tea.
Further on the "protein" days you can eat lean meat, baked fish, 1-2 eggs a day, a piece of cheese, grain bread, nuts. On "vegetable days" - cucumber and tomato salad, vegetable stew, stewed eggplant, zucchini, green beans. Apples, pears, seasonal berries are allowed.
Unload the last day again, similar to the first. And do not forget that such a diet should be repeated no more often than after 4-5 months.