It is safe to lose weight only gradually, by following some rules. Proper nutrition, a drinking regimen, regular physical activity, some SPA procedures, and fasting days will help you lose weight effectively. The choice of the weight loss method should be based on the initial weight and the state of health.
Proper nutrition
The foundation of successful weight loss is a balanced and healthy diet.
Popular diets often ignore a person's need for vitamins, minerals, fat, and protein. As a result of its 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 harmless weight loss, you must adhere to the following nutritional rules:
- The diet should consist of light meals rich in protein, fiber, complex carbohydrates.
- The daily calorie intake for the entire 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 functioning of the endocrine system.
- Exclude from the menu sweet, starchy and fatty sauces, limit salt intake.
- It is recommended to bake, boil or stew dishes. It is allowed to fry in a dry pan without oil.
- The last meal should be 3-4 hours before going to bed.
- 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 sweet yogurt juices and carbonated drinks. They contain a large amount of sugar, calories and cause an increase in blood glucose levels.
- 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, dances will be effective. There are also exercise sets for workouts at home.
You can increase your calorie intake in the following ways:
- walking 5-10 km a day;
- stop using the elevator;
- often plays outdoor games with children, pets.
The heavier you weigh, the more gradual and gentle the physical activity should be. Start with short, light daily walks or short exercises. It's important to tune in to a new lifestyle and get used to stress. This will help avoid stress and physical exertion.
SPA procedures
Massage, sauna, body wraps and other procedures improve blood circulation in adipose tissue, lymphatic drainage, contributing to weight loss. In addition, the sauna relaxes the muscles, helps relieve stress and removes salts and toxins. In a SPA procedure, you can reduce the weight between 0. 5 and 1. 5 kg.
You can lose weight with:
- hot and cold wraps;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Treatments can be performed independently or visit a specialist. To achieve the result, a course of 7-10 sessions is required.
Please note that these at-home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular abnormalities;
- infectious skin diseases;
- increase in body temperature;
- pregnancy.
Water balance
Adequate water intake helps prevent bloating. In addition, a proper drinking regimen helps eliminate acute hunger and avoid overeating. About 2 liters of water, unsweetened green tea, herbal decoctions should be consumed per day. Make sure to drink during training, in small sips. Please note that drinking tea or water is not recommended; This contributes to the stretching of the stomach walls.
Fast days
A one-day diet involves the use of 1-2 foods. Fasting days are devoted to raw vegetables, fruits, kefir, or cottage cheese. The meal is divided into 5-6 meals. The total calorie content does not exceed 800-1. 000 kcal. To lose weight, short-term diets need to be done at least 1 time per week.
The benefits of fasting days are as follows:
- Short-term stress to the body contributes to the restructuring of metabolism.
- Discharge from the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adapting to proper nutrition is better.
- The flush helps remove excess fluid and salts.