When winter comes to an end, along with the awakening of nature in the minds of all the girls the idea is born that summer is coming, and the kilograms gained for the New Year holidays have not gone away. It's time to get down to business! And how to lose weight without harm? Let's try to figure it out.
Do not lose weight dramatically
Everyone who is thinking about how to lose weight without harm to health needs to monitor their diet. However, do not sharply limit yourself to the amount of food consumed or its calorie content. By drastically reducing weight (by 10% or more within one month), you can get a lot of diseases, since regulatory systems in the body will not be able to correctly respond to such changes.
The norm of weight loss in one month is 1-2 kg. If you managed to throw them off, do not persist and continue to lose weight. Do not forget: we are losing weight wisely. It is better to take a break, linger on what has been achieved and let the body get used to its new state.
Speeding up metabolism
The main reason for the appearance of excess weight is too slow metabolism. Its acceleration will help to acquire an excellent appearance and a healthy body.
Strengthen metabolic processes in the body using apple cider vinegar. Before each meal you only need to drink one glass of water with a tablespoon of vinegar dissolved in it and with the same amount of honey.
Vinegar helps break down, reduces appetite, and contains nutrients such as potassium and organic acids. In addition, vinegar can be applied externally, rubbing problem areas. It will reduce the volume and give the skin elasticity.
Green tea
How to lose weight without harm to health, green tea lovers probably know. It contains the almost miraculous substance EGCG, or catechin, to which scientists attribute the possibility of combating cancer and HIV infection. It helps to actively burn calories, exciting the human nervous system.
Drink more water
When asked about how to lose weight, almost everyone has the same reviews: drink more water. Why is this so important?
Water significantly suppresses appetite, and thanks to this you eat less. It is recommended to drink a glass of warm liquid 40 minutes before a meal. It speeds up the metabolism and connects the fats already accumulated in the body to the metabolism process. Water fills all skin cells with moisture, makes them elastic and prevents premature wrinkles.
With a lack of water in the body, the reverse process occurs, the metabolism slows down, and the body begins to accumulate fats. Dehydration occurs, hair, skin and nails deteriorate.
Should I go on a rigid diet?
If you need to lose weight on time, a diet comes to the rescue. Such a quick way to reduce weight and reduce volume is addressed by many women.
Studies show that the majority of the fairer sex are ready to eat only greens, kefir and water, instead of understanding the fundamental principles of proper nutrition and regularly attending a sports club. This is mainly due to the lack of free time.
Experts believe that too tight diets can not only cause significant harm to health, but they are also ineffective. Only 20% of women are able to lose weight by eating with great restrictions. And, unfortunately, only 5% can keep the achieved results. And how to lose weight without harm to health with a quick diet?
Unreasonably strict diets
A diet that reduces calorie intake by more than 40% of the daily norm is considered to be very strict and harmful to the general condition of the body.
To calculate the healthy need of the body, you need to multiply your body weight by thirty today. And for those who regularly visit the gym, it is recommended that you add another 300 calories to the resulting figure.
Usually, with a strict diet, a significant result is achieved in the first 3 days. At this time, the body leaves the intercellular fluid and the intestines are cleansed. The effect of instant weight loss is enhanced if diuretics are present in the diet , and salt and sugar are limited. And then progress slows down significantly, because due to poor nutrition the metabolism is inhibited, the body comes into a state of stress.
Everyone knows the fact that after a diet with great restrictions, women begin to eat one and a half to two times more, which contributes to the return of lost kilograms.
Therefore, if you are considering how to quickly lose weight without harm, you should not study the list of diets with great restrictions. It is better to understand the principles of proper nutrition and actively engage in sports.
Proper nutrition for weight loss
Losing weight without resorting to rigid lists of allowed foods, their volume and hours of use will help proper nutrition. It will be the best answer to the question of how to lose weight without harm to health.
The whole secret is in a reasonable combination of products that will give a boost of energy and energy for the whole day, and at the same time they will not settle in the fat layer.
To achieve an ideal diet, you just have to follow 8 simple rules.
To eat in small portions and at least 3 times a day (ideally 5-6 times). You can not overeat, a portion eaten in one step should fit in a bent palm.
The main meal is breakfast. Products absorbed at this time go exclusively to replenish the body with energy. A proper breakfast sets up the body's metabolism for the next 24 hours, normalizes blood sugar, and allows you to remain active and efficient all day.
You need to eat at a strictly set time, slowly, carefully chewing.
You can not eat in a state of stress or intense excitement. Adrenaline slows down metabolic processes, and all absorbed calories are sent "in reserve".
The last meal should be no later than 3 hours before bedtime.
High water intake is one of the foundations of good nutrition. A healthy body needs to absorb at least two liters per day.
You need to eat slowly. Saturation comes at least 20 minutes after the start of food intake. Therefore, do not rush, so as not to overeat. In addition, carefully chewed food is well crushed and moistened with saliva in the mouth, which contributes to the breakdown of carbohydrates.
Sugar should be eliminated almost completely. An excess of this product in the body disrupts digestion and leads to gas formation in the intestines.
Diet Rinada Minvaleeva
The theory and practice of healthy eating was outlined in his books by Rinad Minvaleev. You can lose weight without harm by resorting to nutrition in three-day cycles. The first two days of each cycle, the food should be the same as always. However, you must abandon the sweet and alcohol. On the third day of the cycle, the number of calories consumed should be reduced to a minimum. Eat only low-fat dairy products, fruits and vegetables. Be sure to drink as much water as possible.
The system is based on the idea of deceiving the body and forcing it not to slow down the metabolic process. In one day of limited nutrition, the body does not have time to adapt to the energy saving mode and begins to actively lose weight. Due to the fact that in the next days of the cycle he receives traditional food for him, the supply of useful substances necessary for life is replenished.
Subject to the diet of Rinad Minvaleev, it is recommended to actively engage in sports on the first day of each three-day cycle. This activates the metabolism and allows you to continue the process of losing weight on the second day, when the body is free from sports loads and limited nutrition.
Such a system allows you to lose 3 kg in 9-12 days.