Often people are faced with the fact that after losing weight, they start to feel worse. All of these rigid diets, intense workouts through strength, unpleasant foods or drinks in one way or another negatively affect your health, as 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 so difficult, just follow some 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 (signing up for a sports section or swimming pool), but also moral: you will certainly have to change, if not the lifestyle, then some habits - and that is always stress.
- You need to lose weight gradually. It is impossible to lose weight quickly without harming your health: by drastically limiting the amount of food and increasing physical activity, you will have many stomach, immunity and nervous system problems.
- You cannot set unattainable goals for yourself. If you've always worn size 52 clothing, don't dream of changing it to size 42 - this is hardly possible for physiological reasons. But reducing the volume in some sizes is quite possible.
- Combine physical activity with a proper diet, the process of losing weight will be much more effective and will not harm the body.
- As soon as you feel your health is getting worse, 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 mono diets. In addition, the pounds lost in this way will return quickly at the end of the diet
- You need to monitor your drinking regime: drink at least 2 liters of water a day (not counting tea, coffee, juice).
Gradual weight loss
You should never lose weight drastically, because 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 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 the body with toxins and decomposition products.
- Metabolism can be disturbed, which is fraught with diseases of the endocrine system.
- Acidosis occurs - a violation of the body's acid-base balance.
- A dramatic loss of weight will not increase its attractiveness: the skin loses its elasticity, becomes flabby, flabby, the hair is opaque and the nails are brittle.
- Severe dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity must be enhanced with vitamins and minerals.
- Due to nutritional deficiencies, falls in blood pressure, headaches, weakness, dizziness and increased fatigue arise.
- Fasting often causes edema, because the expression "swelling from hunger" did not appear out of nowhere. Blood protein has the ability to retain water around it and, when it is lacking, the liquid is distributed in the intercellular space.
In no case should fasting and express diets be used for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes mellitus. These experiments are fraught with serious consequences for them, including death.
It is much more correct and safe to lose weight gradually without harming your health, combining a reasonable diet with physical activity. Nutritionists are sure: the slower the pounds go, the less chance of a return.
How to lose weight without harming your health
To lose weight without major health problems, you just need to choose a diet that suits your lifestyle, add vitamins and exercise and, most importantly, be patient, because the ideal can never be quick and easy.
Beverage regime
Water is energy and vital force. 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 drink water constantly while trying to lose weight. It helps to eliminate toxins and toxins that have accumulated in the body over the previous time. You need to drink at least 3 liters of liquid a day (including tea, coffee, jam, freshly squeezed juice, soup), while 2 liters of them must be ordinary purified water.
If you want to lose weight without harming your health, give up juices in packaging and other drinks of dubious composition, carbonated lemonades and the like. Note that the water you drink must be mineral (bottled) or, in extreme cases, filtered. This will help to replenish your body with minerals.
Vitamins
During the weight loss process, in one way or another you will have to give up some foods, or consume them in smaller quantities. This will affect your metabolism, immunity and general health, so don't be too lazy to take multivitamins. As gentle as the diet is, it is still stressful for the body, and this care will help you recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - today you don't have to swallow it, fighting disgust, the medicine is available in capsules.
Approximate terms for taking vitamins - 2 months. During that time, 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 walking or running, intense cycling, trail running, jumping rope, gymnastics.
If time and financial resources allow, you need to 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 must enjoy and encourage it.
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 diet: learn to eat in small portions up to 6 times a day. Discharge once a week and drink only water (still). For convenience, it will be useful to keep a diary in which to record each meal, its energy value.
Reduce your intake of trans fat (fried, smoked), boil or bake the meat. Discard semi-finished products from the store, as no one can say for sure what they have in their composition. Forget snacks - chips, candy, cookies. Eat a complete food that contains carbohydrates, fiber and protein components. When you switch to fractional meals, at first it looks like you're eating even more than before. You won't even feel hungry.
Calculation of food calories
It is not enough to just reduce the amount of food. If you are serious about losing weight, you must be sure that you have reduced the calories consumed each day, 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 that, there are special formulas that help to calculate the necessary 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 value must be multiplied by the multiplication factor, which varies depending on the activity:
- sedentary lifestyle: 1, 2;
- low activity (walking, housework): 1, 375;
- average activity (running, yoga, frequent walks): 1, 55;
- high activity (playing sports 5 to 7 days a week): 1, 725;
- very active (professional athletes): 1. 9.
Healthy diet
Losing weight doesn't have to be difficult. There are types of healthy weight loss diets that just 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 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 meaning consists of alternating two "protein" days with two "vegetable" days. But you should start the diet with two days of fasting, in the first of which it is necessary to drink a liter of milk, kefir or yogurt, complementing it with a tomato and a slice of black bread, and in the second, eating two kilograms of fruit (excluding bananas and grapes), watered with a liter of unsweetened vegetables.
Later, on "protein" days, you can eat lean meat, baked fish, 1-2 eggs a day, a piece of cheese, brown bread, nuts. On "vegetable days" - cucumber and tomato salad, vegetable stew, boiled eggplant, zucchini, green beans. Seasonal apples, pears and berries are allowed.
Download the last day again, similar to the first. And remember that this diet should be repeated at most after 4-5 months.