Safe weight loss can only be done step by step and by following a few rules.Proper nutrition, drinking habits, 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.
proper nutrition
The foundation of successful weight loss is a balanced, healthy diet.
Fad diets often ignore human needs for vitamins, minerals, fats and proteins.As a result of their use, metabolism is disrupted, vitamin deficiencies occur, and teeth, nails and hair are destroyed.Strict diets can lead to rapid exhaustion and loss of muscle mass.
In order to lose weight gradually and harmlessly, you should observe the following nutritional rules:
- The diet should include light meals rich in protein, fiber and complex carbohydrates.
- The number of calories per day should be roughly the same throughout the weight loss period (1500-1700 calories).
- The daily diet should contain at least 45-50 grams of fat to maintain the normal function of the endocrine system.
- The menu excludes sweets, flour, fat sauces and limits salt intake.
- Dishes are recommended to be baked, boiled or stewed.Allow to fry in a dry, oil-free frying pan.
- The last meal should be 3-4 hours before bed.
- To avoid feeling hungry, eat small amounts every 2-3 hours, preferably at the same time.
- The diet should include a variety of foods, fresh vegetables and fruits.
- Avoid packaged juices, sweet yogurt and carbonated drinks.They contain a lot of sugar and calories, which can cause blood sugar levels to rise.
- Drink enough clean water (1.5-2 liters).
physical activity
To lose weight faster, you should increase your calorie consumption.Training in the gym, swimming pool, regular active team games and dancing can be effective.There are also exercises that are suitable for home workouts.
You can increase your calorie burn by:
- Walk 5-10 kilometers every day;
- Do not use the elevator;
- Play more outdoor games with your children and pets.
The higher your weight, the more gradual and gentle your physical activity should be.Start with daily easy, short walks or short bursts of exercise.It’s important to adapt to your new lifestyle and get used to the stress.This will help avoid stress and physical strain.
spa treatments
Massage, saunas, body wraps, and other procedures can improve blood circulation and lymphatic drainage of fatty tissue, thereby promoting weight loss.Additionally, saunas relax muscles, help relieve stress, and remove salt and toxins.With a single spa procedure, you can lose 0.5–1.5 kg of weight.
You can lose weight by:
- Hot and cold compresses;
- lymphatic drainage massage;
- vibration massage;
- Honey massage.
The procedure can be done independently or with a specialist visiting your home.To achieve results, 7-10 sessions are required.
Please note that these at-home weight loss methods for women have some contraindications:
- Varicose veins;
- hypertension;
- Vasculitis;
- malignant tumors;
- presence of vascular abnormalities;
- Infectious skin diseases;
- Increased body temperature;
- Pregnant.
water balance
Drinking enough water can help prevent swelling.In addition, proper drinking habits can help eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea and herbal infusions every day.Be sure to sip water during training.Note that it is not recommended to drink tea or water while eating - this can stretch the stomach wall.
fasting day
A daily diet consists of eating 1-2 foods.On fasting days, eat mainly raw vegetables, fruits, kefir or cheese.Food is divided into 5-6 meals.The total calories should not exceed 800-1000 calories.For weight loss, short-term dieting should be done at least once a week.
The benefits of fasting days are as follows:
- Short-term stress on the body helps reorganize metabolism.
- Unloading of the digestive tract.
- Short-term food restriction can rid the body of toxic metabolic end products.
- Better adapted to proper nutrition.
- Unloading helps remove excess liquid and salt.