It is prudent to lose weight only gradually, following a few rules. Proper nutrition, drinking regimen, regular physical activity, some SPA procedures, and fasting days will help you lose weight effectively. The choice of the method of weight loss should be based on the initial weight and the state of health.
Good nutrition
The basis for successful weight loss is a balanced diet.
Popular diets often ignore a person's needs for vitamins, minerals, fats and proteins. Due to their use, metabolism is disturbed, hypovitaminosis occurs, teeth, nails and hair are destroyed. Strict diets lead to rapid exhaustion, a decrease in muscle mass.
For a gradual and safe weight loss, you must respect the following nutritional rules:
- The diet should consist of light meals rich in protein, fiber and complex carbohydrates.
- The daily calorie intake during the entire weight loss period should be approximately the same (1500-1700 calories).
- The daily diet should include at least 45-50g of fat to maintain normal functioning of the endocrine system.
- Exclude sweet foods, flour, fatty sauces from the menu, limit the use of salt.
- It is recommended that the dishes be baked, boiled or simmered. Frying is allowed in a dry frying pan without oil.
- The last meal should take place 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 and fruits in your diet.
- Avoid packaged juices, sugary yogurts, carbonated drinks. They contain a lot of sugar, calories and trigger an increase in blood sugar.
- 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, swimming pool, regular active team games, the dances will be effective. There are also sets of exercises for home workouts.
You can increase your calorie intake in the following ways:
- walk 5 to 10 km per day;
- stop using the elevator;
- often plays outdoor games with children, pets.
The more you weigh, the more gradual and gentle the physical activity should be. Start with short, light daily walks or short exercises. It is important to adapt to a new lifestyle and to get used to stress. It will help to avoid stress, physical fatigue.
SPA procedures
Massage, sauna, body wraps and other procedures improve blood circulation in fatty tissue, lymphatic drainage, which helps in weight loss. In addition, the sauna relaxes muscles, helps relieve stress and removes salts and toxins. In one SPA procedure, you can reduce the weight from 0. 5 to 1. 5 kg.
You can lose weight with:
- hot and cold wraps;
- lymphatic drainage massage; vibration massage
- ; Honey massage
- .
Treatments can be carried out independently or consult a specialist. To achieve the result, a course of 7-10 sessions is required.
Please note that such home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension; vasculitis
- ;
- malignant neoplasms;
- presence of vascular abnormalities;
- infectious diseases of the skin;
- increased body temperature;
- pregnancy.
Water balance
Adequate water intake helps prevent swelling. In addition, a proper diet helps to eliminate acute hunger and not to overeat. About 2 liters of water, unsweetened green tea, herbal decoctions should be consumed per day. Be sure to drink during training, in small sips. Please note that drinking tea or water is not recommended - it helps stretch the walls of the stomach.
Fasting days
One day diet, it involves the use of 1-2 foods. Fasting days are spent on raw vegetables, fruit, 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 done at least 1 time per week.
The benefits of fasting days are as follows:
- Short-term stress on the body contributes to the restructuring of the metabolism.
- Discharge from the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to good nutrition is better.
- Unloading helps get rid of excess fluid and salts.