Lose weight without harming your health for a month

Often people face the fact that after losing weight they start to feel worse. All these strict diets, intense strength training, unpleasant food or drinks in one way or another negatively affect your health, because everything must be maintained in moderation. To the question of whether it is possible to lose weight without harming the body, the answer is simple: you can, if you follow the simple rules of a healthy lifestyle.

Basic rules for harmless weight loss

Losing weight without harm to your health is not so difficult, you just need to follow certain rules and take into account the characteristics of your body:

  • It is important to prepare in advance for a weight loss course. This means not only physical training (signing up for a sports section or swimming pool), but also moral: you will certainly need to change, if not your lifestyle, then some habits - and this is always stressful.
  • You need to lose weight gradually. It is impossible to lose weight quickly without harming your health: by drastically limiting the amount of food and increasing physical activity, you will gain a lot of problems with the stomach, immunity and nervous system.
  • You cannot set unattainable goals. If you have always worn size 52 clothes, you should not dream of changing it to size 42 - this is hardly possible for physiological reasons. But to reduce the volume by several sizes is quite possible.
  • Combine physical activity with a proper diet, then the weight loss process will be much more effective and will not harm the body.
  • As soon as you feel that your health is deteriorating, you should immediately seek help from a specialist who will help you adjust your weight loss program.
  • It is impossible to lose weight without harming your health just with the help of mono diets. In addition, the weight lost in this way will quickly return at the end of the diet
  • You need to monitor your drinking regimen: drink at least 2 liters of water a day (not counting tea, coffee, juice).

Gradual weight loss

how to lose weight without harming your health

You should never lose weight drastically because it is very dangerous for your health. All express weight loss programs are designed for a short period, about 3-4 days. For some, the result is not enough and they continue to eat very poorly, losing strength over time. Lethargy and apathy appear.

In addition, there are many side effects that are difficult to eliminate:

  • The liver is overloaded. This leads to poisoning of the body with toxins and putrefaction products.
  • Metabolism can be disrupted, which is fraught with diseases of the endocrine system.
  • Acidosis occurs - a violation of the acid-base balance in the body.
  • Dramatic weight loss will not add to your attractiveness: the skin loses its elasticity, becomes sagging, sagging, hair becomes dull and nails become brittle.
  • Strict dietary restrictions lead to vitamin deficiencies. This is especially dangerous in winter, when immunity must be strengthened with vitamins and minerals.
  • Due to lack of nutrients, blood pressure decreases, headache, weakness, dizziness and increased fatigue appear.
  • Fasting often provokes edema, as the expression "swell with hunger" did not come out of nowhere. The protein in the blood has the ability to retain water around it, and when it is missing, the fluid is distributed in the intercellular space.

Under no circumstances should you resort to a fasting and express diet for people suffering from chronic diseases of the gastrointestinal tract, cardiovascular system, diabetes. Such experiments are fraught with serious consequences for them, including death.

It is much more correct and safer to lose weight gradually without harming your health by combining a sensible diet with feasible physical activity. Nutritionists are sure: the slower the weight, the less chance of their return.

How to lose weight without harming your health

To lose weight without additional health problems, you just need to choose a diet that suits your lifestyle, add vitamins and exercise to it and most importantly be patient, because you can never quickly and easily reachideal.

Drinking Mode

Water is life energy and strength. A person can live longer without food than without water, because the body consists of more than half of it. That is why it is very important to drink water constantly while trying to lose weight. Helps get rid of toxins and toxins accumulated in the body over time. You should drink at least 3 liters of fluid a day (including tea, coffee, compote, freshly squeezed juice, soup), while 2 liters of them should be plain purified water.

If you want to lose weight without harming your health, then give up juices in packages and other beverages of dubious composition, carbonated lemonades and the like. Please note that the water you drink must be mineral (bottled) or, in extreme cases, filtered. This will help you fill your body with minerals.

Vitamins

vitamins needed during weight loss

During weight loss in one way or another you will have to give up certain foods or consume them in smaller quantities. This will affect your metabolism, immunity, general health, so do not be lazy to drink a course of multivitamins. As sparing as the diet is, it is still stressful for the body and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - today you do not need to swallow it, fighting disgust, the drug is available in capsules.

Approximate terms for taking vitamins - 2 months. During this time, you just have time to adjust to a new diet. Then you can take a break.

Physical activity

Today there are many different weight loss programs that are based on physical activity. A good option for getting rid of extra pounds would be active walks or jogging, intense cycling, jogging, jumping rope, gymnastics.

If time and financial resources allow, you should sign up for a sports section, fitness club or gym and follow the instructor's instructions. In the sports complex you will find many activities to your liking: dancing, stretching, yoga, Pilates, swimming in the pool. Whatever you do, you should enjoy it and cheer it up.

Power adjustment

Perhaps the most important and challenging part of losing weight without harming your health is a change in diet. This should be done gradually, without creating a stressful situation for your body. At the same time it is important to change not only the menu but also the diet: learn to eat small portions up to 6 times a day. Unload once a week and drink only water (no petrol). For convenience, it will be useful to keep a diary in which you record each meal, its energy value.

Reduce intake of trans fats (fried, smoked), boil or roast meat, steam. Discard the semi-finished products from the store, as no one can say for sure what they contain. Forget about snacks - chips, pastries, cookies. Eat a complete diet that contains carbohydrates, fiber, protein components. When you switch to a partial diet, at first you will feel like you are eating even more than before. Nor will you feel hungry.

Calculate food calories

calculating calories for weight loss

It's not enough to just reduce the amount of food. If you are serious about the weight loss process, you need to make sure that you reduce the calories consumed per day, thus forcing the body to produce energy from fat stores. First, you need to know how many calories you need for normal activity during the day. There are special formulas for this, which help to calculate the necessary numbers:

  • Women: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age - 161.
  • Men: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age + 5.

The resulting figure must be multiplied by the multiplication factor, which varies depending on the activity:

  • sedentary lifestyle: 1, 2;
  • low activity (walking, housework): 1. 375;
  • average activity (jogging, yoga, frequent walks): 1, 55;
  • high activity (sports 5-7 days a week): 1. 725;
  • very active (professional athletes): 1. 9.

Healthy diet

Weight loss should not be difficult. There are types of healthy diets for weight loss that require only a reasonable choice of healthy foods and avoiding unhealthy ones.

Basic requirements:

  • eat more green vegetables;
  • consume foods containing calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, fermented dairy products, cereals;
  • drink water before meals;
  • do not eat fruit immediately after eating, but wait at least 30 minutes;
  • Eliminate the consumption of sugar, flour products, fatty sauces.

Try the so-called 21-day English diet. Its significance consists in alternating two "protein" days with two "vegetable" days. But you should start the diet with two hungry days, in the first of which you should drink a liter of milk, kefir or yogurt, adding them with a tomato and a piece of black bread, and in the second to eat two kilograms of fruit (bananas and grapes are excluded). ), washed with a liter of unsweetened green tea.

In addition, on "protein" days you can eat lean meat, baked fish, 1-2 eggs a day, a piece of cheese, whole grain bread, nuts. On "vegetable days" - a salad of cucumbers and tomatoes, vegetable stew, stewed eggplant, zucchini, green beans. Apples, pears, seasonal fruits are allowed.

Reload the last day, similar to the first. And remember that such a diet should be repeated no more often than after 4-5 months.

03.10.2020