Losing weight safely is only possible gradually and by following a few rules.Proper nutrition, drinking habits, 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 balanced, healthy diet.
Popular diets often ignore human needs 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 loss of muscle mass.
For gradual and safe 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 should be approximately the same throughout the entire weight loss period (1500-1700 calories).
- The daily diet should contain at least 45-50 g of fat to maintain the normal functioning of the endocrine system.
- Exclude sweets, flour and fatty sauces from the diet and limit salt intake.
- It is recommended to bake, boil or braise the dishes.Frying is allowed in a dry frying pan without oil.
- The last meal should be eaten 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 yogurts and carbonated drinks.They contain a lot of sugar, calories and cause a spike in blood sugar 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 exercise sets for home training.
You can increase your calorie consumption in the following ways:
- Run 5-10km daily;
- Do not use the elevator.
- Play outdoor games with children and pets more often.
The higher your weight, the slower and gentler your physical activity should be.Start with light, short daily walks or short exercises.It is important to get used to a new lifestyle and get used to the stress.This helps to avoid stress and physical strain.
SPA treatments
Massage, sauna, body wraps and other procedures improve blood flow to fatty tissue and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes muscles, helps relieve stress and removes salts and toxins.With a SPA treatment you can reduce your weight by 0.5-1.5 kg.
You can lose weight with:
- hot, cold packs;
- 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 anomalies;
- infectious skin diseases;
- increased body temperature;
- Pregnancy.
water balance
Drinking enough water helps prevent swelling.In addition, the correct drinking habit helps eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea and herbal teas daily.Be sure to drink in small sips during exercise.Please note that it is not recommended to drink tea or water with meals - this leads to stretching of 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 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 once a week.
The benefits of fasting days are as follows:
- Short-term stress on the body contributes to the restructuring of metabolism.
- Relief 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 fluid and salts.