Often people are faced with the fact that, having lost weight, they begin to feel worse. All these strict diets, intense training through strength, unpalatable food or drinks in one way or another negatively affect your health, because everything must be kept in moderation. When asked whether 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 of harmless weight loss
Losing weight without harm to your health is not so difficult, you just need to follow certain 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 your lifestyle, then some habits - and this is always stress.
- You need to lose weight gradually. It is impossible to lose weight quickly without harm to health: by drastically limiting the amount of food and increasing physical activity, you will earn a lot of problems with the stomach, immunity and nervous system.
- You cannot set unattainable goals for yourself. If you have always wore size 52 clothes, you should not dream of changing it to size 42 - this is hardly possible due to physiological reasons. But to reduce the volume by a couple of sizes is quite possible.
- Combine physical activity with a proper diet, then the process of losing weight will be much more effective and will not harm the body.
- As soon as you feel that your health is getting worse, you should immediately seek help from a specialist who will help you adjust your weight loss program.
- You cannot lose weight without harm to your health just with the help of mono diets. In addition, the kilograms lost in this way will quickly return at the end of the diet
- You need to monitor your drinking regime: drink at least 2 liters of water per 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 poorly, 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 of the body with toxins and decay products.
- Metabolism may be disturbed, which is fraught with diseases of the endocrine system.
- Acidosis occurs - a violation of the acid-base balance in the body.
- Dramatic weight loss will not add to your attractiveness: the skin loses its elasticity, becomes flabby, saggy, the hair becomes dull, and the nails become brittle.
- Strict dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity must be reinforced with vitamins and minerals.
- Due to a lack of nutrients, blood pressure decreases, headaches, weakness, dizziness, and increased fatigue appear.
- Fasting often provokes edema, because the expression "swell with hunger" has not appeared out of nowhere. Protein in the blood has the ability to retain water around itself, and when it is lacking, the liquid is distributed in the intercellular space.
In no case should you resort to fasting and express diets for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes mellitus. Such experiments are fraught with serious consequences for them, up to and including death.
It is much more correct and safer to lose weight gradually without harm to health, combining a reasonable diet with feasible physical activity. Nutritionists are sure: the slower the kilograms go, the less chances of their return.
How to lose weight without harm to health
To lose weight without further health problems, you just need to choose a diet that suits your lifestyle, add vitamins and exercise to it and, most importantly, be patient, because ideal can never be quickly and easily.
Drinking Mode
Water is life energy and strength. 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 constantly drink water while trying to lose weight. It helps to get rid of toxins and toxins that have accumulated in the body over the previous time. You need to drink at least 3 liters of liquid per day (including tea, coffee, compote, freshly squeezed juice, soup), while 2 liters of them should be ordinary purified water.
If you want to lose weight without harm to your health, then give up juices in packages and other drinks of dubious composition, carbonated lemonades and the like. Please note that the water you drink must be mineral (bottled) or, in extreme cases, filtered. This will help replenish your body with minerals.
Vitamins
During the course of losing weight, one way or another you will have to give up some foods, or consume them in less quantity. This will affect your metabolism, immunity, general health, so do not be lazy to drink a course of multivitamins. No matter how gentle the diet is, it is still stress for the body, and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - today you do not need to swallow it, struggling with disgust, the drug is available in capsules.
Approximate terms for taking vitamins - 2 months. During this time, you just have time to adjust to a new diet. Then you can take a break.
Physical activity
Today, there are many different weight loss programs that are based on physical activity. A good option for getting rid of extra pounds would be active walks or jogging, intense cycling, trail running, jumping rope, gymnastics.
If time and financial resources permit, 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 should enjoy it and cheer you up.
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 regime: learn to eat in small portions up to 6 times a day. Do unloading once a week and drink only water (no gas). For convenience, it will be useful to keep a diary in which you write down each meal, its energy value.
Reduce your trans fat intake (fried, smoked), boil or bake meat, steam. Discard semi-finished products from the store, since no one can say with certainty what they have in their composition. Forget about snacks - chips, sweets, cookies. Eat a complete food that contains carbohydrates, fiber, protein components. When you switch to fractional meals, at first it will seem to you that you are eating even more than before. Nor will you feel hungry.
Calorie calculation of food
It is not enough to just reduce the amount of food. If you take the process of losing weight seriously, you must be sure that you have reduced the calories consumed per day, thereby forcing the body to produce energy from fat reserves. First, you need to know how many calories you need for normal activity during the day. For this, there are special formulas that help 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 figure should be multiplied by the multiplying factor, which varies depending on the activity:
- sedentary lifestyle: 1. 2;
- low activity (walking, housework): 1. 375;
- average activity (jogging, yoga, frequent walks): 1. 55;
- high activity (playing sports 5-7 days a week): 1. 725;
- very active (professional athletes): 1. 9.
Healthy Diet
Losing weight doesn’t have to be tough. There are types of healthy weight loss diets that only 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 milk 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 English 21-day diet. Its meaning consists in alternating two "protein" days with two "vegetable" ones. But you should start the diet with two fasting days, on the first of which you need to drink a liter of milk, kefir or yogurt, supplementing them with one tomato and a slice of black bread, and in the second, eat two kilograms of fruit (bananas and grapes are excluded), washed down with a liter of unsweetened greentea.
Further on "protein" days you can eat lean meat, baked fish, 1-2 eggs a day, a slice of cheese, grain bread, nuts. On "vegetable days" - a salad of cucumbers and tomatoes, vegetable stew, stewed eggplants, zucchini, green beans. Apples, pears, seasonal berries are allowed.
Make the last day unloading again, similar to the first. And remember that such a diet should be repeated no more often than after 4-5 months.