How to lose weight without harm to health: useful tips

Hateful kilograms spoil the shape, lead to a number of dangerous diseases (arrhythmia, impaired vascular system, unstable blood pressure, etc.). All this drives a person into horror, pushing to look for various ways to lose weight. It is important to understand that incorrectly chosen diet or failure to comply with important aspects leads to even greater health problems. It is necessary to know the measure, then weight loss will pass without stress for the body.

Get rid of excess weight gradually

You should not look at the covers of glossy magazines, which depicts skinny models. As a rule, they ruin their health by smoking a couple of cigarettes for lunch. Get ready physically and mentally to the process of losing weight, increase your walking, instead of a bus, walk a few stops on foot.Put into your head the idea that soon you will completely change your lifestyle, and become a different person. Tune in a positive way.

It is impossible to dump 20 kg at once in 3 months., Weight loss should proceed gradually. The ideal option is to reduce weight for a period of 6 months or more (assuming 10+ extra pounds). Experts in the field of dietetics equate the speedy disposal of excess weight to shock therapy. Since the body is immersed in imbalance and stress, long-awaited weight loss will not bring you joy for certain reasons. Consider them in more detail.

The negative effects of losing weight in a short time

1. A sharp change in body weight contributes to slow and incorrect metabolism. Internal organs are not able to quickly rebuild in a new way, because of what failures occur. The body has stored fat for years, and when there is a sharp weight loss, the metabolism is automatically slowed down (as a result of a protective reaction). After that, you again begin to eat normally, not eating and not using prohibited foods.However, the body again accelerates the metabolism and puts in its stock 2 times more fat. In this way he tries to compensate for the losses. For these reasons, people who are dramatically losing weight often return to their former weight and throw 4-5 kg ​​on top. "For a present".
2. The liver is overloaded. Not many people think about how much the liver passes through itself in an attempt to rid the body of harmful substances. The main function of this internal organ is to cleanse the body of decomposition products and toxins. With moderate weight loss, the liver copes with the load and successfully disposes of waste. If weight loss is rapid, it leads to poisoning of the body and slagging, since the body is physically unable to cope with the task.
3. In addition to the slow metabolism and disruption of the liver, rapid weight loss leaves behind sagging skin. It is not so easy to remove, this is due to the lack of collagen and elastin fibers, which also did not have time to adapt to the changes. First of all, the consequences affect the face, stomach, hands, thighs and buttocks.
4. With the abuse of hard diets, avitaminosis develops.For example, vitamin D is created for the absorption and breakdown of fats, if your diet is not enough, vitamin D will not be absorbed. The same applies to hair and nails, skin, teeth and gums, which depend on the vitamins of different groups. You are attacked by scaly epidermis, dull hair, brittle nails, and in general, the immune system will decrease. The body will not be able to produce antibodies that protect against viruses and bacteria.
5. Because of the dramatic weight loss, blood pressure starts to jump, memory gets aggravated, a person suffers a lack of strength and apathy appears. When you are on a diet that is low in fast and slow carbohydrates, there is a shortage of glucose. Deficiency leads to starvation of brain tissue, weakening of vascular and muscle tone. A headache begins to torment a person, which soon turns into a migraine. The decline of forces leads to impaired attention and weakening of the organism as a whole.

Do not starve

Do not refuse to eat. The recommendation is particularly relevant for people suffering from diseases of the heart, gastrointestinal tract, thyroid, diabetes, tuberculosis.In the latter two cases, such a loss is fatal. As a result of starvation, fat is only split by 18-22%, the volumes are lost due to the reduction of water, the output of proteins, salts and minerals that are necessary for the body to function properly.

What causes a refusal to eat

1. The body begins to swell due to protein deficiency. Fabrics suck up liquid, if you sit for a long time on rigid diets, implying only the use of fruits and vegetables, dairy products (drinking), buckwheat. Since the food contains little protein, the body is not able to absorb them into the blood, as before.
2. Due to the strong loss of minerals, the work of the heart is disrupted, partial occlusion of the vessels occurs, and the condition of the endocrine and nervous system worsens. According to statistics, after the advertised rigid methods of weight loss to restore the body will need more than 1.5 years.
3. Together with a dramatic weight loss, the exacerbation of chronic diseases begins. Losing weight begins to experience intense hunger, there are severe headaches (in particular, migraine), significantly reduced efficiency and mental activity.
4. After a certain time, a white or yellow bloom forms on the tongue, urine has a pronounced smell of acetone, which indicates the development of acidosis.
5. The skin on the whole body begins to peel off, despite the high content of water in the body. The nail plate exfoliates and breaks, the hair loses its former luster and falls out intensively.
6. Due to electrolyte imbalance, seizures often occur, fainting begins, the blood flow is disturbed and the vascular tone is reduced.

How to lose weight without harm to health

After studying the consequences of refusing food and drastically losing weight, you clearly present a deplorable picture. To avoid this, study the important aspects and recommendations.

Stage number 1. Observe drinking regime.
During the struggle with excess weight you need not only to drink more, but also to do it right. Drink at least 2.6-3.0 liters of fluid per day, of which at least 2 liters should be clean water (filtered or mineral without gas).

In this case, it is necessary to forever abandon the use of juices in bags, fruit drinks of dubious composition, carbonated drinks, black tea (not sheet).Strain on purified water, diluted fresh juice (50:50), green and herbal tea. Homemade compote can be drunk, but in moderation and without sugar. Clean coffee must be diluted with low-fat milk.

Drink before each meal 350 ml. water with lemon juice. Water is a source of healthy skin and full-fledged work of internal organs; it nourishes the body with moisture, as a result of which the metabolism is accelerated and food is more easily absorbed. Drink not cold water, but only at room temperature. In the summer, you can drink it warm to quench your thirst faster.

Stage number 2. Sip a course of vitamins.
Any weight loss in one way or another is stressful for the body. It does not matter if you are on a diet or eating fractionally in small portions. The slightest changes mislead the body, due to which it is harder to rebuild in a different way. To help the internal organs, it is necessary to drink a course of multivitamins for general health 1 time in 4 months.

As a rule, the technique is designed for 2 months, therefore, you need to purchase about 2 packs (60 tablets). In addition, buy badger or fish oil, they have a beneficial effect on the lungs, skin, hair, nails, teeth.They remove mucus from the respiratory tract (especially important for smokers), stabilize blood pressure and heart function.

Stage number 3. Go in for sports
Physical activity is not recommended for people sitting on hard exhausting diets. Since we have already dismantled the negative effects of losing weight of this kind, sport is not contraindicated for you. Sign up for a gym or aerobic room, start running in the evenings (after 6:00 pm) or buy a bicycle.

Girls are recommended to sign up for dancing, stretching (muscle stretching), Pilates (breathing aerobics), swimming pool, gymnastics. It is important that the sport was not a burden, only then physical activity along with proper nutrition will lead to a correct and long-awaited weight loss.

Stage number 4. Adjust daily intake
Proper weight loss does not imply strict requirements and restrictions, you only need to change the menu so that it contains all the necessary micro and macronutrients, minerals, vitamins. Below are important aspects that, in combination with sports, a course of multivitamins and the correct drinking regimen, will help get rid of the hated kilogram without harm to health.

1. Begin to keep a diary, register the menu in it for 7 days ahead. After that, make a list of necessary products and go shopping. Always keep the fridge full of healthy food to avoid harmful snacks.
2. Find on the Internet a table of the energy value of products and start from it. Calculate the allowable rate of calories for your body, follow the rules. Count the calories, make up the menu so as not to go beyond. For example, if in your case it is allowed to consume 2000 Kcal, it means that you need to add another 500 Kcal to this number and burn them by physical exertion.
3. Remember, the basis of proper nutrition is the frequency of food intake (at least 5 times a day). Eat little and often, for 1 meal the body absorbs no more than 450 Kcal, therefore, count the portions, based on this indicator.
4. You should not sit at the table late in the evening, watch the biological clock. The last meal should be no later than 4 hours before going to bed. Dinner should consist of light products. Every day, eat at least 400 grams. fresh vegetables and 350 gr. fruits.
5. Completely exclude from the menu semi-finished products, homemade spins and pickles, sausages and trans fats (fast food, dumplings, dumplings, ready meals). Put better on fish and meat, they are digested longer (3-4 hours), which allows you to maintain a feeling of satiety. Be sure to remove the skin from the meat.
6. Once in the middle of the week, arrange unloading. Do not starve at this time, eat light foods. These include fruits, low-fat cottage cheese, vegetables, steamed and in their own juice.
7. Gradually reduce portions, do not do it right away, reduce the amount of food eaten gradually. For example, in the first week, reduce 100 Kcal, in the second - 150. The stomach can hold about 300 grams. food, in all other cases, it stretches it. Try to make the portion of food fit into a glass.
8. Snack between meals. For these purposes, suitable nuts, milk, fruit, cereal crops. Do not take food while watching TV, fully focus on the process, being in silence.
9. Purchase a double boiler or a slow cooker, prepare dishes in foil or baking bags using an oven.
10. Carefully ensure that the daily menu contains as much calcium as possible. Lean on hard low-fat cheese, cottage cheese, eggs. Drink juices with celery (freshly squeezed). Do not forget about the right carbohydrates, which are contained in cereal, cereals and legumes.

In order not to harm the body and not to disable the work of the internal organs, you need to stop the mono-diet. Lose weight gradually, monitor your health, drink more fluids. Play sports, eat protein foods, the right carbohydrates, vegetables and fruits.

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