Safe weight loss is possible only gradually, following a few rules.Proper nutrition, drinking regime, 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 initial weight and health status.
The right nutrition
The basis for 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, metabolism is disturbed, hypovitaminosis occurs, teeth, nails and hair are destroyed.Strict diets lead to rapid exhaustion and loss of muscle mass.
For gradual, harmless weight loss, you should adhere to the following dietary rules:
- 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 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 stewed.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 a spike in blood sugar levels.
- Drink enough clean water (1.5-2 liters).
Physical activity
To lose weight faster, you need to increase your calorie consumption.Training 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 expenditure in the following ways:
- Walk 5–10 km every day;
- do not use the elevator;
- play outdoor games with children and pets more often.
The higher your weight, the more gradual and gentle your physical activity should be.Start with light, short daily walks or short exercises.It is important to adapt to the new lifestyle and get used to the stress.This will help to avoid stress and physical exertion.
Spa procedures
Massages, saunas, wraps and other procedures improve blood circulation in fatty tissues and lymphatic drainage, which promotes weight loss.In addition, the sauna relaxes the muscles, helps to get rid of stress and removes salts and toxins.With one spa treatment, you can lose weight by 0.5-1.5 kg.
You can lose weight with:
- warm, cold wraps;
- lymphatic drainage massage;
- vibration massage;
- massage with honey.
The procedures can be performed independently or attended by a specialist.A course of 7-10 sessions is required to achieve results.
Please note that these home weight loss methods for women have some contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant neoplasms;
- presence of vascular anomalies;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Drinking enough water helps prevent swelling.In addition, the correct drinking regime helps to eliminate acute hunger and prevents overeating.You should drink about 2 liters of water, unsweetened green tea and herbal teas a day.Do not forget 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 includes taking 1-2 meals.Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese.The 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 carried out at least once a week.
The benefits of fasting days are as follows:
- Short-term stress on the body contributes to the restructuring of metabolism.
- Unloading the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition becomes better.
- Unloading helps to get rid of excess fluid and salts.