Losing weight safely is only possible gradually, following several rules.Proper nutrition, drinking regime, regular physical activity, certain SPA treatments and fasting days will help you lose weight effectively.You should choose a weight loss method based on your initial weight and health status.
Good nutrition
The basis of successful weight loss is a healthy and balanced diet.
Popular diets often ignore human needs for vitamins, minerals, fats and proteins.Due to their use, metabolism is disrupted, hypovitaminosis appears, teeth, nails and hair are destroyed.Strict diets lead to rapid exhaustion and a decrease in muscle mass.
For gradual and safe weight loss, you must respect the following nutritional rules:
- The diet should consist of light meals, rich in protein, fiber and complex carbohydrates.
- The daily calorie intake during the entire weight loss period should be approximately the same (1500-1700 calories).
- The daily diet should include at least 45-50 g of fats to maintain the normal functioning of the endocrine system.
- Exclude sweets, flour, fatty sauces from the menu, limit salt consumption.
- It is recommended that dishes be baked, boiled or stewed.Frying is allowed in a dry pan without oil.
- The last meal should take place 3 to 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, sugary yogurts and carbonated drinks.They contain a lot of sugar, calories and cause an increase in blood sugar.
- Drink enough clean water (1.5 to 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 per day;
- do not use the elevator;
- play outdoor games with children and pets more often.
The higher your weight, the more progressive and gentle your physical activity should be.Start with short, light daily walks or short exercises.It is important to adapt to a new lifestyle and get used to stress.This will help avoid stress and physical strain.
SPA treatments
Massages, saunas, 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 get rid of stress and eliminates salts and toxins.With just one 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 massages;
- honey massage.
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 certain contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- 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 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 training, 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.
Fasting days
A one-day diet consists of eating 1-2 foods.Fasting days are devoted to raw vegetables, fruits, kefir or cottage cheese.The food 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 done at least once a week.
The benefits of fasting days include:
- Short-term stress for the body contributes to the restructuring of metabolism.
- Unloading of the digestive tract.
- Short-term dietary restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition occurs better.
- Unloading helps remove excess fluid and salts.