Losing weight safely is only possible gradually, following some rules.Proper nutrition, drinking regimen, regular physical activity, several spa treatments and fasting days will help you lose weight effectively.You should choose a weight loss method based on your initial weight and health status.
Proper nutrition
The basis for successful weight loss is a balanced and healthy diet.
Popular diets often ignore human needs for vitamins, minerals, fats and proteins.As a result of its use, metabolism is disturbed, hypovitaminosis occurs, teeth, nails, and hair are destroyed.A strict diet leads to rapid fatigue and a decrease in muscle mass.
For gradual weight loss, you should adhere to the following dietary rules:
- The diet should consist of light foods rich in protein, fiber, and complex carbohydrates.
- Daily calorie content 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 function of the endocrine system.
- Exclude sweets, flour, fatty sauces from the menu, limit salt intake.
- Dishes 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 feeling hungry, eat small portions every 2-3 hours, preferably at the same time.
- Include a variety of foods, fresh vegetables, and fruits in your diet.
- Avoid packaged juices, sweetened yogurt, and carbonated drinks.They contain a lot of sugar, calories and cause a spike in blood glucose levels.
- Drink enough clean water (1.5-2 liters).
Physical activity
To lose weight faster, you need to increase your calorie consumption.Training in the gym, swimming pool, regular active team games, and dancing will work.There are also exercises for home practice.
You can increase your calorie expenditure in the following ways:
- Walk 5-10 km daily;
- Do not use the elevator;
- Play outdoor games more often with children and pets.
The higher your body weight, the more gradual and gentle your physical activity should be.Start with a light, daily walk or short workout.It is important to adapt to the new lifestyle and get used to the stress.This will help avoid stress and physical tension.
Spa treatment
Massages, saunas, body wraps and other procedures improve blood circulation in fat tissue and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes muscles, helps relieve stress, and removes salt and toxins.With one SPA procedure, you can reduce your body weight by 0.5-1.5 kg.
You can lose weight by:
- hot, cold wraps;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
The procedure can be carried out independently or visited by a specialist.To achieve results, a course of 7-10 sessions is required.
Please note that the method of losing weight at home for women has several contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasm;
- the presence of vascular abnormalities;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Drinking enough water helps prevent swelling.In addition, the correct drinking regimen helps to eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea, and herbal infusions every day.Make sure you drink during training, in small sips.Please note that it is not recommended to drink tea or water with food - this will stretch the stomach wall.
Fasting day
One day diet involves eating 1-2 meals.Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese.Meals are divided into 5-6 meals.The total calorie content does not exceed 800-1000 kcal.To lose weight, a short-term diet should be carried out at least once a week.
The benefits of fasting days are as follows:
- Short-term stress for the body contributes to the restructuring of metabolism.
- Unloading the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition occurs better.
- Unloading helps get rid of excess fluid and salt.