People are often confronted with the fact that they start to feel worse when they lose weight. All of these strict diets, intense workouts based on fitness, tasteless food or drinks have a negative effect on your health in one way or another because everything has to be kept in moderation. To the question of whether it is possible to lose weight without harming the body, the answer is simple: yes, if you follow the simple rules of a healthy lifestyle.
Rules for harmless weight loss
Losing weight without compromising your health is not that difficult, you just have to follow certain rules and take into account the characteristics of your body:
- It is important to prepare in advance for a diet. It’s not just about physical preparation (signing up for a gym or swimming pool), it’s also moral: you certainly need to change, if not your lifestyle, some of your habits - and that’s always stress.
- You should lose weight gradually. It is impossible to lose weight fast without compromising your health: by drastically limiting the amount of food and increasing physical activity, you will look for many problems with your stomach, immunity and nervous system.
- You can't set unattainable goals. If you’ve always worn size 52 clothes, don’t dream of changing to size 42 - this is hardly possible for physiological reasons. But reducing the volume to a few sizes is very possible.
- Combining physical activity with the right diet will make the weight loss process much more efficient and not harm your body.
- As soon as you feel that your health is deteriorating, you should immediately seek help from a professional who will help you set up your diet program.
- You can't lose weight without harming your health with mono-diets alone. In addition, the pounds you lose quickly return to your diet at the end of
- You should pay attention to your drinking pattern: drink at least 2 liters of water a day (excluding tea, coffee, juice).
Gradual weight loss
Never lose weight drastically because it is very dangerous to your health. All express diets are designed for a short period of time, about 3-4 days. For some, the result is not enough and they continue to eat very poorly, losing their strength over time. Lethargy and apathy appear.
In addition, there are a number of side effects that are difficult to eliminate:
- The liver is overloaded. This leads to poisoning of the body by poisoning and decomposition products.
- Metabolism, which is fraught with diseases of the endocrine system, may be disrupted.
- Acidosis occurs - a violation of the body's acid-base balance.
- Dramatic weight loss does not increase its attractiveness: the skin loses its elasticity, becomes flabby, sagging, the hair becomes pale and the nails are brittle.
- Strict dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter when immunity needs to be fortified with vitamins and minerals.
- Nutritional deficiencies result in decreased blood pressure, headaches, weakness, dizziness, and increased fatigue.
- Fasting often triggers edema because the term "swollen from hunger" did not appear out of nowhere. The protein in the blood is able to retain water around it, and when it is missing, the fluid is distributed in the space between the cells.
Under no circumstances should fasting and express diets be used for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes. Such attempts have serious consequences for them, even to death.
Gradual weight loss is much more appropriate and safer without compromising health, with a combination of a reasonable diet and feasible physical activity. Nutritionists are confident: the slower the pounds, the less chance of returning.
How to lose weight without compromising your health
If you want to lose weight without additional health problems, all you have to do is choose the diet that suits your lifestyle, add vitamins and exercise, and most importantly, be patient because the ideal can never be quick and easy.
Drinking system
Water is life energy and strength. One can live longer without food than without water because it is made up of more than half of the body. Therefore, it is very important to constantly consume water while trying to lose weight. It helps to get rid of toxins and toxins that have accumulated in the body during the previous time. At least 3 liters of fluid should be drunk daily (including tea, coffee, compote, freshly squeezed juice, soup) while 2 liters of ordinary purified water.
If you want to lose weight without harming your health, give up the juices and other dubious drinks, carbonated lemonade, and the like in the packages. Please note that drinking water must be mineral (bottled) or, in extreme cases, filtered. It helps to replenish your body with minerals.
Vitamins
During weight loss, you need to give up certain foods one way or another, or consume fewer of them. This will affect your metabolism, immunity, general health, so don’t be lazy to drink a multivitamin regimen. As gentle as the diet is, it is still a stress for the body, and such care helps you recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - no longer need to swallow, the drug is available in capsules to fight disgust.
Approximate conditions of vitamins - 2 months. During this time, you only have time to adapt to a new diet. Then you can take a break.
Physical activity
There are now many types of weight loss programs based on physical activity. A good way to get rid of extra pounds is active walks or jogging, intense cycling, trail running, rope jumping, gymnastics.
If time and financial means allow, you should register with a gym, fitness club, or gym and follow the instructor’s instructions. At the sports complex you can enjoy many activities: dancing, stretching, yoga, pilates, swimming in the pool. Whatever you do, you should enjoy and cheer up.
Set performance
The most important and biggest challenge to losing weight without changing your health is to change 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 system: learn to eat in small portions up to 6 times a day. Unload once a week and drink only water (without gas). For convenience, it will be helpful to keep a diary in which you record each meal, its energy value.
Reduce the consumption of trans fats (fried, smoked), cook or fry meat, steam. Discard semi-finished products from the store as no one can say for sure what is in their composition. Forget snacks - chips, sweets, cookies. Eat whole foods that contain carbohydrates, fiber, protein ingredients. When you switch to a fragmented meal, at first it seems to you that you are eating even more than before. And you won't feel hungry either.
Calorie counting for food
It is not enough to just reduce the amount of food. If you take the weight loss process seriously, you need to be sure that you have reduced the calories you consume each day, thereby forcing your body to produce energy from fat reserves. First, you need to know how many calories are needed for normal activity during the day. There are special formulas to help you calculate the numbers you need:
- Women: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age - 161.
- Men: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age + 5.
The resulting number must be multiplied by a multiplication factor that 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 (sports 5-7 days a week): 1, 725;
- very active (professional athletes): 1. 9.
Healthy Eating
You don’t have to torture yourself with strict restrictions to lose weight. There are healthy weight loss diets that only require you to choose healthy foods wisely and avoid unhealthy ones.
Essential requirements:
- eat more green vegetables;
- Eat foods that contain calcium, phosphorus, vitamins, and vegetable fats: lean meat, fish, fermented dairy products, cereals;
- drink water before meals;
- Do not eat fruit immediately after eating, but wait at least 30 minutes;
- Stop eating sugar, flour products, fatty sauces.
Try the so-called English 21-day diet. Its meaning is that it alternates two "protein" days with two "vegetable" days. But you have to start the diet on two hungry stomachs, the first of which is to drink a liter of milk, kefir or yoghurt, supplemented with a tomato and a slice of black bread, and the second to eat two kilograms of fruit (excluding bananas and grapes), aliters washed with unsweetened green. tea.
On "protein" days, you can continue to eat lean meat, fried fish, 1-2 eggs a day, a piece of cheese, bread, nuts. On "vegetable days" - salad with cucumbers and tomatoes, vegetable stew, steamed eggplant, zucchini, green beans. Apples, pears, seasonal berries are allowed.
Complete the last day as before. And keep in mind that such a diet should not be repeated more often than after 4-5 months.