Losing weight safely is only possible gradually, following several rules.Proper nutrition, drinking regimen, regular physical activity, some 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, healthy diet.
Popular diets often ignore the human need for vitamins, minerals, fats and proteins.As a result of their use, metabolism is disrupted, hypovitaminosis occurs, teeth, nails, and hair are destroyed.Strict diets lead to rapid exhaustion and a decrease in muscle mass.
For gradual, harmless weight loss, you should adhere to the following nutritional rules:
- The diet should consist of light meals rich in proteins, fiber, and complex carbohydrates.
- The daily calorie content throughout the entire period of weight loss should be approximately the same (1500–1700 calories).
- The daily diet should include at least 45–50 g of fat to maintain normal functioning 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 frying 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, sweet yoghurts, 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 should increase your calorie consumption.Training in the gym, swimming pool, regular active team games, and dancing will be effective.There are also sets of exercises for home workouts.
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 weight, the more gradual and gentle your physical activity should be.Start with light, short daily walks or short exercise.It is important to adjust to a new lifestyle and get used to the stress.This will help avoid stress and physical strain.
SPA treatments
Massage, sauna, body wraps and other procedures improve blood circulation in fatty tissues and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes muscles, helps get rid of stress, and removes salts and toxins.With one SPA procedure you can reduce your weight by 0.5–1.5 kg.
You can lose weight with:
- hot, cold wraps;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
The procedures can be carried out independently or visited by a specialist.To achieve results, a course of 7–10 sessions is required.
Please note that these methods of losing weight at home for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular abnormalities;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Drinking enough water helps prevent swelling.In addition, proper drinking regimen helps eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea, and herbal infusions per day.Be sure to 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 walls.
Fasting days
A one-day diet involves eating 1-2 foods.Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese.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 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 of 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 liquid and salts.