Losing weight safely is possible only gradually, following some rules.Proper nutrition, a diet 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 starting weight and health status.
Correct nutrition
The basis for effective 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 is disrupted, hypovitaminosis occurs, teeth, nails and hair are destroyed.Strict diets lead to rapid exhaustion and a decrease in muscle mass.
For gradual and harmless weight loss, you need to adhere to the following nutritional rules:
- The diet should consist of light meals rich in protein, fiber and complex carbohydrates.
- The daily calorie content 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 fat to maintain the normal functioning of the endocrine system.
- Exclude sweets, flour, fatty sauces from the menu, limit salt intake.
- It is recommended to cook dishes, boil or stew them.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 carbonated drinks.They contain a lot of sugar, calories and cause a spike in blood glucose levels.
- Drink enough clean water (1.5–2 liters).
Physical activity
To lose weight faster, you should increase your calorie consumption.Training in the gym, in the 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 with children and pets more often.
The higher your weight, the more gradual and gentle your physical activity should be.Start with short daily light 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
Massage, sauna, wraps and other procedures improve blood circulation in adipose tissues and lymphatic drainage, promoting weight loss.Furthermore, the sauna relaxes muscles, helps to release stress and eliminates salts and toxins.With a SPA treatment you can reduce your weight by 0.5–1.5 kg.
You can lose weight with:
- hot and cold compresses;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
Procedures can be performed independently or visited by a specialist.To obtain results, a cycle of 7-10 sessions is necessary.
Keep in mind that these methods of losing weight at home 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 bloating.Additionally, a proper diet 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.Keep in mind that it is not recommended to drink tea or water during food - this will stretch the walls of the stomach.
Fasting days
A one-day diet involves the consumption of 1-2 foods.Fasting days are spent eating 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 on the body contributes to the restructuring of the metabolism.
- Discharge from the digestive tract.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition occurs better.
- Draining helps eliminate excess fluids and salts.