Safe weight loss is possible only gradually, following a number of rules.Proper nutrition, water intake, 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 condition.
Proper nutrition
The basis for successful weight loss is a healthy, balanced diet.
Popular diets often ignore human needs for vitamins, minerals, fats and proteins.Due to their use, metabolism is disrupted, vitamin deficiency occurs, teeth, nails and hair are destroyed.Strict diets lead to rapid exhaustion and loss of muscle mass.
To lose weight gradually, without harm, you should adhere to the following nutritional rules:
- The diet should include snacks rich in protein, fiber and complex carbohydrates.
- 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, and limit salt intake.
- Dishes are recommended to be grilled, boiled or stewed.Frying is allowed in a dry frying pan without oil.
- The last meal should be 3-4 hours before bedtime.
- To 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 fruit juices, sweetened yogurt, and carbonated drinks.They are high in sugar and calories and cause blood sugar levels to spike.
- Drink enough clean water (1.5–2 liters).
Physical activity
To lose weight faster, you should increase your calorie intake.Training in the gym, swimming pool, regular dynamic group games and dancing will be effective.There are also exercise sets for practicing at home.
You can increase your calorie intake in the following ways:
- Walk 5–10 km per day;
- Do not use the elevator;
- Play outdoor games more often with children and pets.
The higher your weight, the more gradual and gentle your physical activity will be.Start with short, gentle walks every day or short periods of exercise.It is important to adapt to a new lifestyle and get used to stress.This will help avoid stress and physical strain.
SPA treatment
Massage, sauna, body wraps and other procedures help improve blood circulation in fatty tissues and lymphatic drainage, which promotes weight loss.In addition, sauna also helps relax muscles, relieve stress, and eliminate salt and toxins.With one SPA procedure, you can lose 0.5–1.5 kg of your weight.
You can lose weight by:
- hot and cold wraps;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
The procedure can be performed independently or by a visiting specialist.To achieve results, a course of 7–10 sessions is required.
Please note that these home weight loss methods for women have a number of contraindications:
- varicose veins;
- increased blood pressure;
- Vasculitis;
- malignant tumors;
- presence of vascular abnormalities;
- infectious skin diseases;
- increased body temperature;
- pregnant.
Water balance
Drinking enough water helps prevent swelling.In addition, a reasonable drinking regimen also helps eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea and herbs every day.Be sure to drink during exercise, in small sips.Please note that it is not recommended to drink tea or water during meals - this will stretch the stomach walls.
Fasting day
A one-day diet includes eating 1-2 foods.Fasting days are devoted to raw vegetables, fruits, yogurt or cheese.Food is divided into 5-6 meals.Total calorie content does not exceed 800–1000 kcal.For weight loss, short-term diets should be done at least once a week.
The benefits of fasting days are as follows:
- Short-term stress for the body contributes to the restructuring of metabolic processes.
- Digestive tract clearance.
- Short-term food restriction helps cleanse the body of toxic metabolic end products.
- Adaptation to a proper diet happens better.
- Unloading helps remove excess liquid and salt.