It seems that with the onset of spring, the problem of losing weight begins to worry all - not only those who have real problems with excess weight. Finding a suitable way to get rid of extra pounds and centimeters on the waist and hips is often very difficult. From all sides of the proposal, one is more tempting than the other, promising instant results almost in a week - which, of course, cannot be healthy, and therefore quite short -sighted: beauty is beauty, but health can be spoiled thoroughly.
Reasonable, perhaps, will listen to the advice of a specialist-in this case, the endocrinologist, specialist of the Clinic of the World of Beauty, Marina Maksimova. What to do if the intention to find the perfect figure becomes a decision to take specific steps, but the way to lose weight has not yet been chosen? How to lose weight correctly, quickly and not harm your own health?
Do not rush to lose all overweight at once
We will immediately decide what it means - to lose weight quickly. This means constant long-term weight loss: from 1. 5-2 to 3 kg per week. The pace can be completely different, they depend on the original physical condition, weight and hormonal background, the motor activity of a particular person and established food habits.
Excessive haste is one of the most important mistakes on the path to gaining the perfect body: many are familiar with the situation when, in an effort to lose weight, a person stops eating in general or limits his diet with a conditional leaves of salad per day. Yes, quite quickly this method really leads to a loss of several kilograms, but this is a very fragile victory: it is impossible to live on a salad leaflet for a long time, it will either lead to compensation for malnutrition or hunger, which will return with more than lost weight, or seriously ruin health.
Therefore, the best solution will be gradual and stable weight loss after consulting with a specialist who will exclude hormonal problems that require drug correction. It is strictly forbidden to take any drugs of your choice, no matter what advertising promises.
Balance your diet
Another very common mistake of those who want to lose weight is the choice of an unbalanced diet. Having stopped his choice on one of the fashionable protein diets, for example, such a person sometimes completely refuses to use carbohydrates - and at first the results inspire him, kilograms go away, feelings of hunger do not arise. What is the flip side of the effect of such weight loss?
The same protein diets increase the level of cholesterol in the blood, a lack of carbohydrates leads to clogging with the body with compounds: normally they are formed in the body during the splitting of fats coming from food, and then split to the simplest molecules themselves and are excreted outwardly naturally. But for this, carbohydrates should also enter the body - if they are not, these processes are inhibited, a person has apathy, weakness and depression, sleep worsens.
Therefore, all products should be present in the diet: proteins, healthy complex carbohydrates in the form of cereals and vegetables, a lot of fiber, fruits, nuts and herbs. It is also quite difficult to do without fats, although they add calories - vegetable oils of good quality must certainly remain in daily use.
Take vitamins
Any diet, even the most healthy, often means limiting not only the volume of food, but also a change in the composition of nutrients, vitamins, minerals and trace elements. They must be replenished, and that's why.
If the deficiency of vitamins is not compensated in any way, the body begins to "rebel" - first of all, a sense of hunger or problems with organs and tissues. Keeping against such a background the diet becomes, if not impossible, then quite complicated. It is best to choose a complex for yourself in accordance with individual needs - multivitamins in this sense are not suitable for almost anyone.
Plan weight loss in advance
How to determine that a person was going to fly to the beach tomorrow? Very simple - yesterday he sat on a diet. This situation happens from time to time with any of us - there is an occasion unexpectedly and then I want to achieve the desired weight loss at all costs.
This is not necessary - there is a "swing effect", when kilograms are leaving as a result of an exhausting and often one -sided diet, then they return with a plus sign, then a reason arises again - and the person again begins to torture himself. For health, this is much more harmful than just having excess weight. It is much more reasonable to set yourself a real goal in advance, to draw up a plan of action - and act on it.
Fix the result
The new food habits gained as a result of a more healthy and balanced diet will lead to the fact that the result will remain for a long time, but this requires not only to abandon some products - sweet, fat and harmful, but also completely reconsider their habits for many years to come. If you adhere to new rules, occasionally allowing yourself to enjoy a small piece of the cake, for example - good, you can find very healthy and low -calorie options - the result will remain with you for a long time.
Do not miss food techniques
The calorie set that you set for yourself must receive more or less uniform portions during the day: it is quite stupid to eat eggs with fat for breakfast, for example, and then gnaw at one small carrot and suffer from hunger all day. Ideally, breakfast should be 45 % of all day calories, lunch - 30 %, and dinner - to be as easy as possible. Very light snacks or fruits remain for snacks.
Weigh yourself once a week
More often this is not necessary - any person quite easily comes into despair, seeing that the arrow of the scales since yesterday has not moved by a millimeter. In addition, it must be borne in mind that the female hormonal cycle, for example, often leads to a set of extra pounds. It is very useful to control the process of losing weight not only with weights, but also with a centimeter tape - where weight fluctuations are not visible, the body volumes are often reduced, that is, fat on the body is redistributed - and this is an indicator that you do everything correctly and you need to continue to act in the same spirit.
Choose cosmetological procedures
In addition to the transition to a healthy diet with calories and increasing physical activity, you can resort to very pleasant and effective cosmetic procedures - wraps, massage and so on. Very useful for losing weight wrapping with algae, chocolate or spices that accelerate the elimination of toxins from the body. The lymphs of drainage procedures like pressotherapy, Sharko’s shower, sauna or cryosauna have proven themselves. These procedures will lead the muscles and skin in tone and increase their own self -esteem. In addition, they really help get rid of excess subcutaneous fat, forming an attractive figure.
Find a partner and companion
Man is a social animal: we are so arranged that we are much more willing to do anything "for the company" or under vigilant control. Turn the support of a friend or life partner, find a companion in weight loss in another place - and do it in the company. It will be easier to receive support at particularly difficult moments, and simply-with someone to lose weight more fun and more pleasant.
Control the level of hormones
This is especially true for women: after 30 years, in about half of cases, the problems of excess weight are associated with certain problems with hormones due to various imbalances. Analyzes for hormonal background need to be taken regularly - then, making sure that you are in perfect order, you can continue to move towards your dream about a healthy and beautiful new body.