Safe weight loss is possible only gradually, following a few 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 starting weight and health status.
Proper nutrition
The basis of 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, metabolic disorders, hypovitaminosis, destruction of teeth, nails and hair occur.Strict diets lead to rapid exhaustion and a decrease in muscle mass.
For gradual, harmless weight loss, the following dietary rules should be followed:
- The diet should consist of light meals rich in protein, fiber and complex carbohydrates.
- The daily calorie content during the entire period of weight loss should be approximately the same (1500-1700 calories).
- The daily diet should contain at least 45-50 g of fat in order to maintain the 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 in a dry pan without oil is allowed.
- 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 yogurts, and sodas.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 exercise sets for home exercises.
You can increase your calorie consumption in the following ways:
- Walk 5-10 km a day;
- do not use the elevator;
- play outdoor games with children and pets more often.
The heavier you are, the more gradual and gentle your physical activity should be.Start with easy, short daily walks or short workouts.It is important to adapt to a new lifestyle and get used to stress.This will help to avoid stress and physical exertion.
SPA treatments
Massage, sauna, wraps and other procedures improve blood circulation in fatty tissue and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes the muscles, helps relieve 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:
- warm, cold compresses;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
The procedures can be carried out independently or by visiting a specialist.A course of 7-10 sessions is required to achieve results.
Keep in mind that these home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- the presence of vascular abnormalities;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Drinking enough water helps prevent swelling.In addition, a proper drinking regime helps to eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea and herbal infusions daily.Be sure to drink during training, in small sips.Note that it is not recommended to drink tea or water with food - this will stretch the walls of the stomach.
Days of fasting
A one-day diet includes 1-2 foods.Fasting days are spent with raw vegetables, fruits, kefir or cottage cheese.Food is divided into 5-6 meals.The total calorie content does not exceed 800-1000 kcal.In order to lose weight, short-term diets should be implemented 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.
- Relief of the digestive tract.
- Short-term dietary restriction cleanses the body of toxic metabolic products.
- Adaptation to proper nutrition takes place better.
- Dumping helps get rid of excess fluid and salt.