Usually people are faced with the fact that, after losing weight, they start to feel worse. All strict diets, high-strength exercise, food or drinks that don't taste good in one way or another negatively affect your health, because everything has to be kept. 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 of harmless weight loss
It's not too difficult to lose weight without harm to your health, you just need to follow certain rules and take into account the characteristics of your body:
- It is important to prepare yourself for a weight loss routine. This not only means physical preparation (enrolling in a sport or swimming pool), but also morality: you will definitely have to change, if not your lifestyle, number of habits - and this is always stressful.
- You need to lose weight gradually. It is impossible to lose weight quickly without harming your health: by significantly limiting food intake and increasing physical activity, you will have a lot of problems with your stomach, immunity and nervous system. business.
- You cannot set unattainable goals for yourself. If you've always worn size 52 clothing, you shouldn't dream of changing it to size 42 - this is unlikely to happen due to sexual reasons. But it's possible to turn the volume down a few sizes.
- Combining physical movement with a reasonable diet, the weight loss process will be much more effective and not harmful to the body.
- As soon as you feel your health deteriorating, you should immediately seek the help of a specialist who will help you adjust your weight loss program.
- You cannot lose weight without harming your health with the help of a single diet. Also, the kilograms lost this way will quickly return at the end of the diet
- You need to keep track of your diet: drink at least 2 liters of water a day (excluding tea, coffee, or juice).
Gradually lose weight
You should never lose too much weight, because it is very dangerous for your health. All rapid weight loss programs are designed in a short time, about 3-4 days. For some people, the result is not enough, and they continue to eat very poorly, losing energy over time. Indifference and apathy appear.
Also, there are many side effects that are difficult to eliminate:
- Liver is overloaded. This results in the body being poisoned with toxins and rotting products.
- Metabolism can be disrupted, leading to diseases of the endocrine system.
- Acidosis occurs - a violation of the acid-base balance in the body.
- Excessive weight loss will not increase your attractiveness: skin loses elasticity, lags, sagging, dull hair and brittle nails.
- Severe diet leads to vitamin deficiency. This is especially dangerous in the winter, when immunity must be strengthened with vitamins and minerals.
- Due to nutritional deficiency, decreased blood pressure, headache, weakness, dizziness, fatigue appear.
- Fasting often causes edema, because the "swelling from hunger" doesn't appear at all. Protein in the blood is able to hold water around itself, and in the absence of it, fluid is distributed in the intercellular space.
In any case, you should not apply diet and diet for people with chronic diseases of the digestive tract, cardiovascular system, diabetes. Such experiments are fraught with serious consequences for them, up to and including death.
Losing weight gradually without harming your health is more correct and much safer, combining a sensible diet with possible physical activity. Nutritionists are certain: the slower the kilogram you go, the less chance you have of going back.
How to lose weight without harm to your health
To lose weight without affecting your health, you just need to choose a diet that suits your lifestyle, add vitamins and exercise, and most importantly, be patient, becausebecause you can never reach your ideal so quickly and easily.
Diet
Water is life energy and strength. A person can live longer without food than without water, because the body consists of more than half of it. Therefore, it is very important to continuously drink water while trying to lose weight. It helps to flush out toxins, toxins that have accumulated in the body during the previous time. You need to drink at least 3 liters of fluids per day (including tea, coffee, juice, freshly squeezed juice, soup), while 2 liters of that should be plain water.
If you want to lose weight without harming your health, then give up packaged juices and other drinks with questionable ingredients, carbonated lemonade and the like. Please note that the water you drink must be mineral water (bottled) or, in extreme cases, filtered water. This will help replenish minerals for the body.
Vitamins
During weight loss, one way or another, you will have to give up certain foods or consume them in smaller amounts. This will affect your metabolism, immunity, general health, so don't be lazy to take a multivitamin. No matter how gentle the diet is, the body will still be stressed, taking care like that will help the body 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, disgusting, pills are available in capsules.
Approximate terms for taking vitamins - 2 months. During this time, you only have time to adjust to your new diet. Then you can rest.
Physical Activity
These days, there are many different weight loss programs based on physical activity. A good option for weight loss is active walking or jogging, high intensity cycling, trail running, rope skipping, gymnastics.
If time and finance allow, you will need to sign up for a sports forum, 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 up.
Adjust source
Perhaps the most important and challenging part about losing weight without harming your health is making changes to your diet. This should be done gradually, without putting any stress on the 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. Do the unloading once a week and only drink water (no carbonated). For convenience, it will be very helpful to log each meal, its energy value.
Reduce trans fat (fried, smoked), boiled or roasted, steamed. Remove semi-finished products from the store, because no one can tell for sure what ingredients they contain. Forget snacks - chips, sweets, cookies. Eat complete foods that contain carbohydrates, fiber, and protein. As you move on to split meals, at first you will find that you are eating more than before. You also won't feel hungry.
How to calculate calories of food
Just reducing the amount of food is not enough. If you take the weight loss process seriously, you must make sure that you reduce the amount of calories you consume each day, thereby forcing your body to produce energy from stored fat. First, you need to know how many calories you need for normal activities during the day. For this, there are special formulas that help to calculate the necessary numbers:
- Female: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age - 161.
- Men: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age + 5.
The resulting figure must be multiplied by the multiplier, which varies depending on the activity:
- sedentary lifestyle: 1, 2;
- low activity (walking, doing housework): 1. 375; Average activity
- (jogging, yoga, regular walking): 1, 55;
- a lot of activities (playing sports 5-7 days a week): 1, 725; Very active
- (professional athlete): 1. 9.
Healthy diet
To lose weight, you don't have to torture yourself with strict restrictions. There are healthy types of weight loss diets that only require you to choose healthy foods wisely and avoid unhealthy foods.
Basic Requirements:
- eat more green vegetables;
- consume foods containing calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, fermented dairy products, grains;
- drink water before meals;
- should 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 diet in English. Its meanings include alternating two "protein" days with two "plant" days. But you should start the diet with two days of fasting, the first day you need to drink a liter of milk, kefir or yogurt, supplement them with a tomato and a slice of black bread, and on day two. , eat two kilograms of fruit (excluding bananas and grapes), washed with one liter of sugar-free green water. tea.
Also, on "protein" days you can eat lean meat, grilled fish, 1-2 eggs per day, a slice of cheese, whole grain bread, nuts. On "vegetable day" - cucumber and tomato salad, stewed vegetables, stewed eggplant, zucchini, green beans. Seasonal apples, pears, and berries are allowed.
Unloads the last day, same as the first. And remember that such diets should not be repeated more often after 4-5 months.