Safe weight loss is possible only gradually, following certain 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.
The right food
The basis of successful weight loss is a balanced and healthy diet.
Popular diets often ignore the human need for vitamins, minerals, fats and proteins.As a result of their use, metabolism breaks down, hypovitaminosis appears, teeth, nails and hair are destroyed.Strict diets lead to rapid fatigue and loss of muscle mass.
For gradual and harmless weight loss, you should adhere to the following nutritional rules:
- The diet should consist of light foods 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 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, limit salt intake.
- Dishes are recommended to be baked, boiled or boiled.Frying is allowed in a dry pan without oil.
- 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, sweetened yogurts, and sodas.They contain a lot of sugar, calories and cause an increase in blood glucose levels.
- Drink enough clean water (1.5-2 liters).
Physical activity
To lose weight faster, you need to 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 home workouts.
You can increase your calorie expenditure in the following ways:
- Walk 5–10 km a day;
- do not use the elevator;
- play outdoor games more often with children and pets.
The higher your weight, the more gradual and gentler your physical activity should be.Start with easy, short daily walks or short exercises.It is important to adapt to a new lifestyle and get used to stress.This will help to avoid stress and physical strain.
SPA treatments
Massage, sauna, body wraps and other procedures improve blood circulation in fatty tissues and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes muscles, helps relieve 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 by:
- hot and cold wraps;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Procedures can be performed independently or visited by a specialist.To achieve results, a course of 7-10 sessions is required.
Please note that these home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- the presence of vascular anomalies;
- infectious skin diseases;
- increase in body temperature;
- pregnancy.
Water balance
Drinking enough water helps prevent swelling.In addition, the correct drinking regime helps to 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 during exercise, in small sips.Please 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 eating 1-2 meals.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.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 for the body contributes to the restructuring of the metabolism.
- Discharge of the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation happens better with the right food.
- Drainage helps to remove excess fluids and salts.