It is safe to lose weight only gradually, following a few rules. Proper nutrition, diet, regular physical activity, some SPA procedures, and fasting days will help you lose weight effectively. The choice of weight loss method should be based on the starting weight and the state of health.
Correct power supply
The basis for successful weight loss is a balanced diet.
Popular diets often ignore a person's need for vitamins, minerals, fats and proteins. As a result of their use, the metabolism is disturbed, hypovitaminosis occurs, teeth, nails, hair are destroyed. Strict diets lead to rapid exhaustion, a decrease in muscle mass.
For a gradual and harmless weight loss, the following nutritional rules must be followed:
- The diet should consist of light meals rich in protein, fiber, complex carbohydrates.
- Daily calorie intake during the entire weight loss period should be approximately the same (1500-1700 calories).
- The daily diet should include at least 45-50g of fat to maintain the normal functioning of the endocrine system.
- Exclude sweet, starchy and fatty sauces from the menu, limit salt intake.
- It is recommended to bake, boil or stew dishes. Frying is allowed in a dry pan without oil.
- The last meal should be 3-4 hours before bedtime.
- Avoid hunger, eat small meals every 2-3 hours, preferably at the same time.
- Include a variety of foods, fresh vegetables, fruits in your diet.
- Avoid packaged juices, sweet yoghurt, carbonated drinks. They contain a lot of sugar, calories and cause a spike in blood glucose levels.
- Drink plenty of clean water (1. 5–2 liters).
Physical activity
To lose weight faster, you need to increase your calorie expenditure. Workouts in the gym, pool, regular active team games and dancing will be effective. There are also exercise sets for home workouts.
You can increase your calorie consumption in the following ways:
- walks 5-10 km per day;
- stop using the elevator;
- often plays outdoors with children, pets.
The heavier your weight, the more gradual and gentle the physical activity should be. Start with short light daily walks or short exercises. It's important to tune in to a new lifestyle and get used to stress. This will help avoid stress and physical exertion.
SPA procedures
Massages, saunas, wraps and other procedures improve blood circulation in adipose tissues, lymphatic drainage, which contributes to weight loss. In addition, the sauna relaxes the muscles, helps relieve stress and removes salts and toxins. In an SPA procedure, it is possible to reduce the weight by 0. 5-1. 5 kg.
You can lose weight with:
- hot and cold packs;
- lymphatic drainage massage;
- vibratory massage;
- honey massage.
Treatments can be performed independently or visit a specialist. To achieve the result, a course of 7-10 sessions is required.
Keep in mind that such methods of losing weight at home for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular anomalies;
- infectious skin diseases;
- increase in body temperature;
- pregnancy.
Water balance
Adequate water intake helps prevent swelling. Furthermore, a correct diet helps to eliminate acute hunger and not to overeat. About 2 liters of water, unsweetened green tea, herbal decoctions should be consumed per day. Be sure to drink while exercising, in small sips. Please note that drinking tea or water is not recommended: this contributes to the stretching of the stomach walls.
Fasting days
One day diet, involves the use of 1-2 foods. Fasting days are spent with raw vegetables, fruit, kefir or cottage cheese. Food is divided into 5-6 meals. The total caloric content does not exceed 800-1000 kcal. For weight loss, short-term diets should be done at least 1 time per week.
The benefits of fasting days are as follows:
- Short-term stress on the body contributes to the restructuring of metabolism.
- Discharge of the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition is better.
- Draining helps get rid of excess fluids and salts.