Losing weight safely is only possible gradually, following several rules.Proper nutrition, drinking regime, 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 starting weight and health status.
Proper nutrition
The basis for successful weight loss is a healthy, balanced diet.
Popular diets often ignore the human need for vitamins, minerals, fats and proteins.As a result of its use, metabolism is disturbed, hypovitaminosis occurs, teeth, nails and hair are destroyed.Strict diets lead to rapid exhaustion and a decrease in muscle mass.
For gradual and harmless weight loss, you must adhere to the following nutritional rules:
- The diet should consist of light meals rich in protein, fiber and complex carbohydrates.
- 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 the normal functioning of the endocrine system.
- Exclude sweets, flour, fatty sauces from the menu and limit salt intake.
- It is recommended that dishes be roasted, boiled or stewed.It is allowed to fry in a dry frying pan without oil.
- The last meal should be 3 to 4 hours before bed.
- 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 yogurts and carbonated drinks.They contain a lot 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 must increase your calorie intake.Training in the gym, swimming pool, regular active team games and dancing will be effective.There are also sets of exercises for training at home.
You can increase your calorie expenditure in the following ways:
- Walk 5 to 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 short, light daily walks or short workouts.It is important to adapt to a new lifestyle and get used to stress.This will help avoid stress and physical exertion.
SPA treatments
Massages, sauna, body wraps and other procedures improve blood circulation in fatty tissues and lymphatic drainage, which promotes weight loss.Additionally, the sauna relaxes muscles, helps eliminate stress, and removes salts and toxins.With a SPA procedure you can reduce your weight by 0.5–1.5 kg.
You can lose weight with:
- hot and cold wraps;
- lymphatic drainage massage;
- vibrating massage;
- honey massage.
Procedures can be performed independently or visited by a specialist.To obtain results, a course of 7 to 10 sessions is required.
Please note that these home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular anomalies;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Drinking plenty of water helps prevent bloating.In addition, an adequate drinking regime 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 it 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.The diet is divided into 5 to 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.
- Discharge from the digestive tract.
- Short-term dietary restriction cleanses the body of toxic metabolic end products.
- Adaptation to adequate nutrition occurs better.
- Flushing helps eliminate excess liquids and salts.