It is safe to follow some rules and gradually lose weight gradually. Proper nutrition, drinking plan, regular exercise, some SPA procedures and fasting for a few days will help you lose weight effectively. The choice of weight loss method should be based on the initial weight and health status.
Proper nutrition
The foundation of successful weight loss is a balanced diet.
Popular eating habits often ignore a person's needs for vitamins, minerals, fats and proteins. Due to their use, metabolism is disturbed, vitamin deficiency occurs, teeth, nails, and hair are damaged. Strict eating habits can lead to exhaustion and loss of muscle mass.
To make weight loss gradually harmless, you should follow the following nutrition rules:
- The diet should include light meals rich in protein, fiber, and complex carbohydrates.
- The daily calorie intake during the entire weight loss period should be approximately the same (1500-1700 calories).
- The daily diet should contain at least 45-50 grams of fat to maintain the normal function of the endocrine system.
- Exclude sweet, starchy, and high-fat seasonings from the menu, and limit salt intake.
- It is recommended to bake, boil or stew the dishes. Can be fried in an oil-free dry frying pan.
- The last meal should be 3-4 hours before bed.
- To avoid hunger, it is best to eat a meal every 2-3 hours.
- A variety of foods, fresh vegetables and fruits should be included in the diet.
- Avoid packaging sweet yoghurt and carbonated drinks. They contain a lot of sugar, calories, and can cause blood sugar levels to spike.
- Drink plenty of water (1. 5–2 liters).
Physical activity
In order to lose weight faster, you need to increase your calorie consumption. Exercising in the gym, swimming pool, regular active team competitions and dancing will be effective. There are also some home exercise exercises.
You can increase calorie consumption in the following ways:
- Walk 5-10 kilometers a day;
- Stop using the elevator;
- Often play outdoor games with children and pets.
The more weight you weigh, the softer the exercise that should be done gradually. Start with short short walks or short exercises every day. The important thing is to adapt to the new lifestyle and adapt to stress. This will help avoid stress and physical fatigue.
SPA program
Massage, sauna, body wraps and other procedures can improve the blood circulation of fatty tissues, lymphatic drainage, which helps to reduce weight. In addition, the sauna relaxes muscles, helps relieve stress, and removes salt and toxins. In a SPA procedure, you can reduce the weight of 0. 5-1. 5 kg.
You can lose weight in the following ways:
- Hot and cold packages;
- Lymphatic drainage massage;
- Vibration massage;
- Honey massage.
Treatment can be done independently, or you can see a specialist. In order to obtain results, 7 to 10 lessons are required.
Please note that this method of losing weight at home has some contraindications:
- Varicose veins;
- Hypertension;
- Vasculitis;
- Malignant tumor;
- The presence of abnormal blood vessels;
- Infectious skin diseases;
- Increased body temperature;
- Pregnant.
Water balance
Adequate water intake helps prevent swelling. In addition, proper drinking style helps to eliminate acute hunger rather than overeating. About 2 liters of water, unsweetened green tea and herbal soup should be consumed every day. Be sure to sip water during training. Please note that drinking tea or water is not recommended-this helps stretch the stomach wall.
Fasting Day
A daily diet involves the use of 1-2 kinds of food. Fasting days are spent on raw vegetables, fruits, kefir or cheese. The food is divided into 5 to 6 meals. The total calorie content does not exceed 800–1000 kcal. In order to lose weight, a short-term diet should be taken at least once a week.
The benefits of fasting days are as follows:
- Short-term stress on the body helps to reorganize the metabolism.
- Unloading the digestive tract.
- Short-term food restriction can remove toxic end-products from the body.
- Better adaptability to proper nutrition.
- Unloading helps eliminate excess liquid and salt.