The fight against extra pounds is not the easiest and fastest task. But if everything is done correctly, then very soon you will see positive changes in your appearance, and your well-being will improve.

Unfortunately, not everyone knows how to lose weight correctly. There is too much conflicting information on the Internet that is confusing and leads away from healthy weight loss that does not harm the body.

KitchenMag answers common questions about weight loss and provides tips on how to effectively shed those extra inches around your waist without harming your body. Lose weight right!

How many times a day do you eat?

There is no universal answer, although nutritionists advise those who are losing weight and not only eat fractionally. This means that during the day you need to organize five or six meals. This makes sense: the body constantly receives recharging, and the feeling of hunger does not have time to play out. As a result, a person does not feel hungry and eats in small portions.

Nevertheless, everything is individual. You hardly need to eat five or six times a day unless you are hungry and want to. Will the body benefit from food that it does not need? Hardly! So form a diet based on your load and needs. If you feel comfortable eating three meals a day, then do so. Don't eat just for the sake of eating something. At the same time, listen to your body and respond to the feeling of hunger in time.

It is also important not to skip meals. Not wanting to eat and not paying attention to the need to eat are two different things. If you skip breakfast, then you will probably eat much more at lunch than you really need. For weight loss, this diet is not suitable. Meals should be regular and timely.

Does water help in weight loss? How much should you drink?

Every person needs water, especially if he wants to lose those extra pounds. The human body is mostly composed of water, which means that it is necessary to regularly replenish its reserves so that all organs work properly.

Take care to adjust your drinking regimen. You should drink at least 1-1.5 liters of clean drinking water per day. Green tea is also a healthy liquid, but first ensure your daily diet has enough plain water.

Water improves the functioning of the digestive system, speeds up metabolism, improves appearance, rejuvenates the body from the inside and delivers nutrients to the cells. Drink a glass of water upon waking up and half an hour before each meal. This is the most beneficial for the body.

If you have discipline problems, download a special mobile application that will remind you to drink another glass of water.

What foods to include in the diet?

There is a common misconception: many people think that the diet on a diet should be reduced as much as possible. As a result, losing weight lean on the same products, do not stand up and break down. Breakdown is inevitable - it's just a matter of time.

The fact is that a monotonous and meager diet plunges the body into a state of stress. It activates all its internal reserves and is quickly depleted on such a diet. As a result, a losing weight person has neither the physical nor the moral strength to continue the diet. Even if the body loses weight on such a diet, it will soon gain everything lost back and in double size.

The diet should be varied even on a diet. The more vitamins, minerals and other nutrients in your diet, the healthier your body is and the more willingly it will meet you in the process of losing weight.

Load up on cereals, grains, vegetables, fruits, seeds, light fats (poultry, fish, avocados, olive oil), legumes, and dairy. Experiment and look for new favorite foods and gastronomic combinations. For breakfast, cook cereals, for lunch - vegetables and proteins, and for dinner - fiber.

And which ones should be completely eliminated?

To lose weight, you will have to give up two types of foods: fast food and foods that retain salt in the human body. Let's consider each of the groups in more detail.

Fast food refers to any fast food that has risen to the top of popularity over the past decades: convenience foods, burgers, sandwiches, pizza, buns. Yes, it’s easy to eat such food, but saturation comes only for a while, and then the appetite awakens with renewed vigor. As a result, you can eat much more than your body actually needs. Manufacturers also use addictive additives to produce fast food. It is quite difficult to "get off" such food and return to a healthy diet. Is it worth it to start?

Salty foods lead to edema and fluid retention in the body. As a result, the process of losing weight slows down or stops. If you don't want to waste your efforts, try to cut down on salty foods in your diet and keep salt to a minimum in the meals you cook.

Can you eat sweets?

Once you go on a diet, sweets are no longer your best friends. We'll have to say goodbye to croissants for morning coffee, cookies as a snack and evening cakes and pastries after work. You can no longer afford such frills.

But you should not completely give up sweets, otherwise one day you will break loose and eat a dozen cakes. This will not make anyone feel better, which means that you need to put your dependence on sweets under control and use it strictly on schedule. Try to do this in the morning so that you can burn as many calories as possible during the day. After eating sweets, do not sit, but move - this simple trick will bring your blood sugar back to normal and help calm your appetite.

Let a piece of the treasured cake be your Saturday joy. If you do not eat it every day, you will be able to take a fresh look at your favorite dessert and get real pleasure from it, because it was so long-awaited.

Look for healthy alternatives to high-calorie sweets. At your disposal are sweet fruits, dried fruits, honey, marshmallows, marmalade and marshmallows. The latter are useful sweets that are not immediately deposited on the hips.

I broke down. Is it useless to keep losing weight?

Of course not! The dumbest thing you can do is to quit a diet after one breakdown, even if you ate a whole cake or a high-calorie pasta with cream sauce and grated cheese.

There are no victories without defeats. This rule works in absolutely all areas of life, including weight loss. It is impossible to drastically change your diet and get rid of old habits that you have been following for years. This is a methodical and painstaking work on oneself. It would be strange if you never made a mistake along the way.

Think of relapses as a priceless experience, but in no case beat yourself up for dessert after dinner, an extra piece of pizza at a party, or a glass of wine at dinner. At the same time, do not leave the situation without control. Be sure to work on the errors and establish the cause of the failure. Perhaps you skipped breakfast and ate more at lunch, or maybe you added empty calories to your diet that whet your appetite. To track and adjust your diet, keep a diary and write down everything you eat.

After a breakdown, don't dwell on negative thoughts. Instead, cut calories at your next meal and go for a walk or plank. Then you will not even notice the consequences of your failure.

Is eating right enough to lose weight?

No, not enough. To lose weight without harm to health and keep the result for a long time, you need to completely change your lifestyle and acquire certain good habits.

So, you will not be able to effectively lose weight without physical activity and sports. Kilograms will, of course, melt if you create a calorie deficit, but the quality of the body will noticeably suffer. Stretch marks, cellulite, loose and sagging skin - all this awaits you if you do not move. Choose any activity that brings you joy: running, yoga or Pilates, boxing, CrossFit, hiking or even walking the dog. Skip the elevator and walk as much as possible. In a couple of months you will not recognize yourself and will be pleasantly surprised by the reflection in the mirror.

Another important point in losing weight is sleep and good rest. If you sleep little and go to bed well after midnight, then you are unlikely to be able to quickly lose weight and achieve good shape. The human body is a complex mechanism. Without proper rest, your metabolism will slow down, and those extra centimeters will not go away. Rest is also important for restoring the energy that is wasted during training.

Also try to avoid stress. Experiences negatively affect overall health and appearance. The stress hormone slows down the loss of extra pounds.

Many people who are faced with the problem of being overweight are ready to go to extreme measures to correct the situation. The reason for this is elementary laziness and unwillingness to wait for results for a long time. However, neither strict diets, nor even surgery gives a 100% guarantee that you will not regain curvaceous forms. Losing weight will only give good results if it is gradual and instills good habits in you. To understand how to lose weight without harm to health, we will consider what you should not do in any case, and what will be beneficial for the body.

Rapid weight loss is deadly for the body, and every person who wants to correct the figure should know about it. Sharp weight loss causes irreversible degenerative processes - sometimes it is impossible to get rid of the consequences of express diets.

Let us consider in more detail what well-promoted systems are fraught with, promising a loss of 5-10 kg per week.

• Load on the liver. When the process of burning fat is very fast, our liver suffers first of all. Lipolysis (fat burning) is accompanied by the removal of toxins that are present in fat cells. It is the liver that filters the blood and utilizes these harmful substances, but when the process is too fast, it cannot cope, which leads to intoxication of the whole organism.
• Slowdown of metabolism. A losing weight person should speed up metabolic processes so that fat deposits are removed more actively. However, if we lose weight too quickly, a completely different process occurs: the body gets into a stressful situation and tries to protect itself from starvation. To do this, it deliberately slows down the metabolism and spends less energy. And when you return to a normal diet, he tries his best to compensate for the losses, therefore, instead of splitting fats, he accumulates them. The result is a sharp weight gain after leaving the diet.
• Loose skin. We gain kilograms gradually, the process of their accumulation is accompanied by stretching of the skin. What happens if you lose weight drastically? That's right, our skin will become sagging and ugly, it will lose its elasticity - it simply will not have time to return to its previous state.
• Avitaminosis. No matter how much the products on which they are based are praised in express diets, the body will not receive a full set of vitamins. Most often, fast weight loss systems involve a complete rejection of fats, and they are necessary for the absorption of vitamin D (it performs its direct functions only if it dissolves in fat). The lack of nutrients negatively affects our well-being and appearance, problems with nails, skin, hair, gums and teeth appear.
• Decreased protective functions of the body. Against the background of a sharp deficiency of nutrients, a drop in immunity occurs. The body is not able to maintain its protective functions in proper condition, we become susceptible to viral and bacterial infections, in addition, chronic diseases are exacerbated.
• Starvation of brain tissue. During the session, you may feel weakness, decreased attention and concentration, and constant fatigue. The head begins to spin and even hurt. All this comes from a lack of carbohydrates in the blood, because they give us energy. Carbohydrate deficiency leads to the fact that vascular tone weakens, starvation of brain cells occurs.
• Swelling of the body. Many express diets offer to give up protein foods for a while. But this cannot be done, since it is the protein that is responsible for removing fluid from the body. If it is present in insufficient quantities, water accumulates in the tissues, hands, feet, face swell.
• Failures in the work of organs and systems. Passion for express diets leads to a catastrophic lack of minerals in the body and other nutrients. The digestive, nervous, cardiovascular, and endocrine systems can also suffer from this. Regular practice of rapid weight loss can cause serious diseases, including cancer.
• A sharp deterioration in health when losing weight after 50 years. Having lived half a century, our body begins to rebuild its work, as all its systems and organs age. The metabolism slows down significantly, therefore, for older people, express diets are completely contraindicated. Rapid weight loss can lead to very serious illnesses and even death.

The danger of starvation

Some people believe that in order to lose weight, you can simply stop eating. Fasting is indeed used in therapeutic measures, but only under the strict supervision of doctors. It is absolutely contraindicated to do this on your own.

During fasting, you can lose a maximum of 20% of the total mass, but not only fat, but also useful substances will be excreted from the body. This can result in the following violations:

Harmful Additives

Often people want to speed up their weight loss process with the help of special dietary supplements or pharmaceutical preparations, and there are those who want to do nothing and at the same time become slimmer. However, this is impossible and very dangerous to health.

We will look at the most popular drugs that should be treated with caution, but this does not mean that all other "magic pills" are useful.

Slimming Tea

All the teas that promise to make you slim include natural diuretics (diuretics) and laxatives. Often, these are senna, birch buds, lingonberry leaves. The active components of plants remove excess water, due to which the effect of losing weight appears.

However, useful elements are washed out along with the liquid. With prolonged use of tea, the balance of electrolytes is disturbed, which leads to dehydration.

The intestines also suffer, it ceases to independently perform its functions immediately after the drug is discontinued, constipation appears.

Lipolysis Accelerators

Such substances can be found in natural products, but they are taken as dietary supplements to enhance fat burning. It comes from vitamin-like L-carnitine and coenzyme Q-10 (ubiquinone). They really help start lipolysis, but only if you exercise and eat right.

However, after stopping the drugs, do not forget good habits. Fat can easily come back if you stop being active and eating healthy foods.

Hypertension, arrhythmia and liver disease are direct contraindications to the use of substances in this group.

Chrome and Garcinia

Chromium polynicotinate and garcinia cambogia extract. These supplements work very simply: they reduce appetite and speed up carbohydrate metabolism. This is achieved by increasing the sensitivity of cells to insulin. But these substances are suitable only for those people who are recovering from sweets, they are not suitable for lovers of carbohydrate and fatty foods, and they also will not have an effect on "psychological" sweet tooth.

In addition, the abuse of chromium supplements is fraught with carbohydrate starvation, which can cause hypoglycemic coma and even death.

General rules

To understand how to lose weight without harm to health, you need to pay attention to the advice of experts on a healthy lifestyle and proper nutrition. The following basic rules should be followed:

Creating a calorie deficit

To lose weight, you need to expend more energy than we get from food. Previously, the optimal daily calorie intake was the same, it differed only by gender: for women - 2500 kcal, for men - 3500 kcal. However, this is completely wrong, since for each person the amount of energy needed will be different. It depends on the type of activity, and on height, and on weight, and on age.

The most accurate at the moment is the formula derived by Muffin-Jeor, which we will use.

1. We calculate the energy expenditure to ensure the vital functions of the body (basal metabolism):

For women: weight (kg) x 10 + height (cm) x 6.25 - age (full years) x 5 - 161;

For men: weight (kg) x 10 + height (cm) x 6.25 - age (full years) x 5 + 5.

• complete lack of physical activity (office work, sedentary lifestyle) - 1.2;
• minimum activity (training or other physical activity a maximum of three times a week) - 1.375;
• the average level of activity (loads from 3 to 5 times a week) - 1.5;
• increased activity (professional sports, hard physical labor, daily active training) - 1.9.

1. Calculate the number of calories needed to lose weight. To do this, the total calorie content must be multiplied by 0.8. Doctors assure that 20% is the maximum possible energy deficit that will not harm health.

We change the diet

Knowing the daily calorie intake is not enough for losing weight, you also need to find out which foods will be a frequent guest on our table, and which you can forget about.

Do not be discouraged, giving up your favorite treats is difficult only at first, gradually the body will get used to healthy food, and will no longer require high-calorie cakes and buns from you.

Consider what can replace junk food.

What to exclude from the diet	What do we replace
Harmful fats in the form of lard, tallow, margarine and butter.	All vegetable oils, especially linseed and extra virgin olive oil.
Fatty meats such as lamb and pork.	Lean veal or beef, rabbit, chicken, turkey.
Meat pates, all sausages, smoked meats, sausages, canned food, ham, jamon, as well as offal and skins.	Chicken or quail eggs.
Fatty fish varieties such as salmon, mackerel, carp, halibut, herring.	Hake, pollock, pike perch, pike, river trout, pink salmon, dorado.
Hard cheeses with a fat content of more than 30%, smoked cheese, processed cheese.	Hard cheeses with a fat content of up to 30%.
Milk with a fat content of more than 2%.	Skimmed milk with a fat content of 1-1.5%.
Fatty dairy and sour-milk products (more than 4%).	Fat-free (up to 4%) cottage cheese, low-fat kefir, fermented baked milk, curdled milk.
Sweet curds and curds, puddings, pastas.	Natural yogurt without additives and sugar.
Store-bought sweets and pastries made from wheat flour: cakes, pastries, sweets, cookies, waffles, bread pies, buns.	Cedar nuts, walnuts, pumpkin and sesame seeds.
Black bread with yeast.	Bran bread, rye bread or cereal.
Sugar.	In rare cases, the use of a minimum amount of cane sugar, fructose or honey is allowed.
Sweets, jams, jams, bars, ice cream.	Homemade ice cream made from natural fruit juice, cottage cheese casseroles and other desserts made from cottage cheese with berries and fruits, black bitter chocolate.
Peeled cereals with a lot of carbohydrates: semolina, white rice, millet.	Brown rice, river, oatmeal, pearl barley, barley.
Pasta made from soft wheat varieties.	Pasta made from durum wheat or a mixture of white and rye flour.
Canned and pickled vegetables, potatoes.	Any fresh, baked, boiled or steamed vegetables, herbs, leaf lettuce.
Convenience foods, snacks, street fast food for a snack.	Dried fruits, but not candied.
Grapes, dates and bananas, canned fruits.	Citruses, pineapples, pears, apples, peaches, apricots, any berries.
Sweet and mineral soda, store nectars, spirits.	Compotes, teas, fresh juices, clear juices, herbal teas, water.

The Internet is full of information on how to lose weight quickly and easily. Aggressive advertising offers to get acquainted with the next method of dealing with kilograms, which is "the most effective and secret." In practice, almost all information is commercial in nature and is intended to extort money.

However, there are methods that allow you to really lose weight without harming your body. Unfortunately, some programs forcing a person to quickly switch to a new lifestyle, which negatively affects mental and physical health.

In other cases, a person who has begun to lose weight according to a certain method loses kilograms, but then they return to him with a small “makeweight”.

Many people want to lose weight without changing their lifestyle. To get rid of excess weight, you need to make some efforts, and even after getting in shape, do not quit what you started.

Below are a number of tips, thanks to which you can quickly lose weight without harming your body. I would like to note right away that the recommendations are suitable for people who are not overweight at 150 kg and above.

Man is born for constant movement. To have a normal weight, you need to exercise daily. It can be work, walking, running, exercising in the gym, playing football.

The well-known academician Nikolai Amosov argued that each of us should exercise at least once every two days for 20 minutes. In this case, the pulse rate should be at least 120 beats per minute. This allows not only to improve heart function, but also to lose extra pounds.

If you have enough willpower to practice running, then this will help you lose up to 15% of your existing weight in two months. But there is one trick - the run should be long - from 30 minutes and above. In this case, the accelerated process of splitting fat will begin.

Important! After any physical activity, do not eat for at least an hour and a half. During this time, the body will be able to "eat" toxins and toxins. In addition, you will quickly recover for normal life activities.

This recommendation is not new. Many nutritionists claim that food eaten after 6 pm turns into extra pounds. The fact is that in the evening the stomach becomes sluggish. He is unable to digest large amounts of food.

It is better to drink warm tea with honey, juice or eat fruit. The first days it will be hard to get used to such a diet, but after a week it will become easier.

If proteins, fats, carbohydrates are consumed separately, they will be processed faster by the body. As a result, excess substances will not accumulate, turning into additional kilograms.

It is best to eat more vegetables and fruits. Even two kilograms of vegetables eaten will not turn into extra pounds. They are quickly processed by the body.

Modern man is experiencing a real "water hunger". It is expressed by the fact that we drink hard water, which is not able to penetrate into all cells. Without water, the cell cannot divide. If you drink hard water all the time, then the aging of the body, its slagging will accelerate significantly. This will lead to rapid obesity, metabolic disorders.

Now a number of devices are offered that help soften water, purify it from salts and impurities. In extreme cases, you can use shungite to make the water soft and saturate it with electrons.

If you really want to lose weight fast, stop driving to the store. Better to walk or take a bike. Periodic light loads will allow you to be in good shape. A person who sits a lot loses the feeling of real hunger. He can eat even when it is not necessary. Being active during the day will help you learn to recognize when you feel hungry.

It is also important to eat not when you need it on a schedule, but when you really want to. For those who want to lose weight, it is better to eat food more often, but less in volume. In this case, the body will have time to absorb it.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

Excess weight not only kills the aesthetic beauty of the body, but can bring significant harm to health. People often resort to drastic measures to lose weight, which has a bad effect on well-being. Depriving your body of the necessary elements due to the monotony of the diet, a person runs the risk of significantly undermining his health, because a diet without harm to health is the only right choice. The main task of such a nutrition system is the gradual weight loss and recovery. Food should be low-calorie, but healthy.

What is a healthy diet

The World Wide Web, when asked about nutrition systems, gives a huge amount of information that professional nutritionists deny. The desire to lose weight quickly, without effort, is pursued by a large number of people. But often they forget that there are rules in safe weight loss, and thoughtless choice of restrictions can lead to unpleasant consequences. The harm of diets is manifested in a decrease in immunity, and excessive restrictions lead to disturbances in the functioning of various organs. The transition to the usual diet returns body fat to its original place.

How to lose weight without harm to health

The main goal of proper nutrition is to monitor the balance of the menu, because the body is like a machine: if you feed it with the wrong foods, it will work worse. The best option is to reduce the calorie intake and add a complex of active physical activity (working on an exercise bike, walking, swimming). In the off-season, you need to take a complex of vitamins. To combat fat in certain places, you can use body wraps or massage treatments. Safe weight loss is not a quick matter, so you need to tune in to the result, do not rush.

You can lose weight without consequences if you follow these rules:

• do not try not to eat anything to quickly lose weight, because this will only provoke a breakdown;
• work on accelerating metabolism, hydration;
• replace a cup of black tea with a healthier green tea, minimize coffee consumption;
• remove fast food, sandwiches with sauces, they are very harmful to health;
• do not exclude physical activity, even charging will help a lot in the process of losing weight.

Types of diets for weight loss without harm to health

Any transition from the usual diet to a more dietary diet is stressful for the body, and you should carefully prepare for it (mentally and physically). Changing the balance, metabolic rate should occur gradually. It is equally important to monitor the condition of the liver, since it has a large load. If the decision to go on a diet came in the spring, you need to take care of supporting the immune system, proper selection of products. Non-harmful weight loss diets help to gradually reduce weight without leaving stretch marks or sagging skin.

The method of "correct" weight loss:

• the daily diet contains the necessary amount of nutrients;
• up to six meals;
• sufficient drinking regime;
• the basis of the menu is vegetables, fruits, herbs;
• you can not remove meat, fish, meat products from the diet;
• the use of vegetable oil is limited (30 grams per day).

Useful diets for weight loss

Doctors often complain about the large number of patients who, after thoughtless home weight loss, are forced to treat their consequences. As a rule, the main cause of disorders in the body is a poor diet, a lack of useful elements and an excessive duration of the diet. So isn't it better to lose weight without harm to health? Various nutritional methods have been developed in which you can lose weight while improving your body. It can be a food system that has a balanced diet without causing a constant strong feeling of hunger.

Factors depending on the beneficial and negative effects of the diet:

• duration;
• severity level;
• varied food in the diet, diet;
• the presence or absence of stress factors influencing breakdowns;
• contraindications, individual characteristics of the body.

Safe Diet

Even small restrictions cause a certain level of harm to the body, the main task is to choose the system, the negative impact of which is minimal. Changing the diet is associated with a load on the body and the need for restructuring for the processing of unusual products. Harmless diets for weight loss can help you lose up to two kilograms of excess weight per week and start the process of losing weight. The main task of such a nutrition system is to gradually change the usual diet to a more gentle option, abandoning fatty, smoked, sweet foods in favor of vegetables, cereals, and meat.

The principles of a gentle power system:

• duration - 21 days;
• 2 menu options per week, alternate every other day;
• the menu changes every week;
• be sure to use celery, it speeds up metabolism;
• sugar must be replaced with honey;
• allowed the use of small amounts of black bread, potatoes, butter, milk, biscuit cookies.

Diet without harm to the stomach

As you know, most diets are prohibited for diseases of the stomach or a predisposition to them. But since not all people are aware of health problems, it is necessary to monitor well-being: with signs of malaise, immediately refuse such food. It is forbidden to starve, because the body will stimulate the brain to overeat, depression and breakdowns. Fatty, smoked, spicy foods are dangerous for the stomach, soups, jelly, kefir are ideal. The most relevant diets without harm to the stomach are soup, kefir, salad.

The basic principles for choosing a nutrition system if there are or are possible problems with the gastrointestinal tract:

• consultation with a nutritionist is necessary to identify problems, adjust nutrition;
• it is better to choose a methodology in which the principles and diet are similar to a healthy diet;
• long breaks between meals are prohibited, because the produced gastric juice corrodes the walls of the stomach, provoking the appearance of gastritis, peptic ulcer;
• it is necessary to quit smoking, because tobacco, and especially smoke, negatively affects the mucous membrane.

Japanese

The effectiveness of the traditional salt-free diet has been proven by a huge number of slender people in China, because the products they eat are healthy and low in calories. The Japanese diet, modified to suit our diet, helps to lose weight. Its main principle is the complete rejection of adding salt (you can soy sauce) or sugar, alcohol or confectionery. Duration - 2 weeks. Another important difference is that it is allowed to drink black coffee and water (only mineral or boiled water), occasionally you can add natural drinks. On an empty stomach you need to drink 200 ml of water.

Pros, cons of the Japanese (low-carbohydrate) food system:

Kefir

Kefir has a lot of useful properties, so it has become the basis for one of the most popular diets. The kefir diet (protein-free) is convenient because people do not have a constant feeling of hunger, because you can always have a snack with an apple, cottage cheese or boiled potatoes. Kefir can only be used fresh, which has a shelf life of no more than two weeks, fat-free. The duration is on average 7 days, but if there is not enough feeling of satiety, you can add buckwheat to the diet. It is worth considering that the simultaneous use of kefir, cottage cheese or cheese can lead to discomfort.

Pros and cons of such a power system:

rice diet

If, in addition to weight loss, there is a goal to cleanse the body of accumulated toxins, the rice diet is ideal. Rice porridge is rich in carbohydrates, which helps to keep the feeling of satiety for a long time. Rice is prepared in a special way - it is soaked in water for 10 hours and set to boil. As soon as the rice boils, the cereal is washed, the water is changed and put again. This must be done at least 4 times so that all the gluten is washed out of the rice. For breakfast, you can eat only porridge, and after it you must not eat or drink for 4 hours. The duration of a gluten-free diet is one and a half months.

Pros, cons of rice nutrition method:

soup

If you cook soup from the right products, it is tasty, unusual and healthy. The soup diet is recommended by doctors to cleanse the body or lose weight. Such a diet is especially useful after the “holidays of the abdomen” or, if necessary, improve the condition of the gastric mucosa. This technique is suitable for those who have a reduced level of stomach acidity or insufficient fermentation. To prepare the right broth, you need onions, celery, cabbage, sweet (green) peppers, and tomatoes. The main condition is that all the ingredients are boiled for ten minutes over high heat or half an hour over low heat.

Pros, cons:

Salad

A method for losing weight, which involves eating vegetables, is considered carbohydrate-free. It is relevant especially in the summer, because then the store shelves are bursting with various vegetables and fruits. The menu has meat, fish, dairy products, but no sugar, bread or sweets. In the salad diet, there are only three meals (breakfast, lunch and dinner), no dinner (the last time you can eat until 17.00). Duration - 1 or 2 weeks. You can choose fruit or vegetable salads (seasoned with sour cream, lemon juice or olive oil), meat and seafood, eggs and cheese, greens.

Pros, cons:

Video: diet for weight loss without harm to health

So that changes in the nutrition system do not entail unpleasant consequences, it is necessary to choose the diet option that is selected depending on the individual characteristics of the organism. To get a lasting result, you can not use rigid mono-diets. Each diet for weight loss without harm to health has its own characteristics and clear rules, regimen and principles of nutrition, which must be carefully followed. Detailed information about the rules and menus of various diets can be obtained by watching thematic videos.

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How to lose weight correctly: a healthy diet without harm to health

Good afternoon, dear girls! We continue to talk about rapid weight loss, which is so desirable for the fair sex. You can read the first two articles on this topic here "" and here "". Today I will finally tell you about How can you be guaranteed to lose weight in a month, but already without harm to health and all the ensuing consequences after low-calorie diets and hunger strikes. Why lose weight in a month? Yes, because it is this period of time that will be able to show you at least some real and tangible result. One week is too little to get visual changes, if we are talking about proper and competent weight loss. Therefore, today get ready to perceive and assimilate information if your goal is healthy weight loss.

So, from the previous two articles, where we analyzed the step-by-step mechanism for losing weight (due to what we lose weight in the first place, and what goes last); found out what negative consequences await all fans of fast weight loss and much more, you learned a lot of useful information, which I hope you analyzed and made the right conclusions about the desire to lose weight by 5-10 kg per week.

Now let's move on to reviewing the main and most important tips that will help you and without stress for your body. I immediately warn you that there will be no talk of any 10 kg per month!

1. Create a calorie deficit

Before you start your weight loss, you should at least understand a little what is deficit And surplus calories, and how does it affect our weight?

 For reference:

 Calorie deficit- this is when you spend more calories (energy) than you consume them (her) with food. With a calorie deficit, the body loses weight.

 Calorie surplus- this is when the number of calories from food is greater than their consumption. In a calorie surplus, the body gains weight.

Based on this, it turns out that in order to start burning fat and losing weight, we must create a calorie deficit, that is, start spending more energy than we get from food. But this deficit should not be too large. The optimal indicator is 10-20%, no more.

Read the next tip for how to do this.

1. Get fit

If you were aiming lose weight in a month without harm to health, and even so that the result will pleasantly please you after this period, then, of course, you can not do without additional physical activity. It is fitness, no matter what: whether it will be group Pilates classes, or classes in the gym, or workouts at home with the help of or independent workouts from videos on the Internet, will give you the necessary calorie deficit that I talked about higher. But the fitness benefits don't end there.

For example, strength training in the gym combined with cardio can greatly affect your metabolism, increasing it several times , and trigger a hormonal response in your body , triggering the processes of anabolism (muscle growth) and fat burning at the same time.

You can see some of the positive aspects of strength and aerobic training in the infographic below.

Rice. 1 Benefits of exercising

So, I advise you to include fitness classes in your weight loss plan, since proper nutrition combined with regular workouts will 100% give a good result, and at the end of the month you will definitely see the long-awaited minus on your scales.

1. Eat smaller meals and don't skip meals

If you want to lose weight not at the expense of your muscles, but at the expense of fat, then you need to stick to and not skip meals. Fractional nutrition implies the presence 5-6 meals (3 main and 2 snacks). If before that you ate 2 times a day, now you need to completely rebuild your body to a new diet. If it’s hard for you to do this right away, then start with 4 tricks and gradually bring it up to 6. But you must understand that if you eat 6 times a day, then the portions should be small (on average, each at 250-300 calories). All your daily calories should be equally divided among all meals throughout the day. Snacks can have a little less calories, and a little more for main meals.

You can download an example of a fractional diet for a week.

1. Calculate your daily intake of BJU

Answering the question how to lose weight without harm to health, here, of course, one cannot miss the fact that in the diet of a HEALTHY person, ALL the main nutrients that our body needs should be present, this PROTEIN, FATS and CARBOHYDRATES.

In fact, proper weight loss, which does not lead to metabolic disorders and in no way adversely affects our health, is not so easy to achieve. Of course, mentally you get more pleasure when you lose in a week 7 kg weight, sitting on a low-calorie diet (totally unbalanced), than you lose only 1 kg per week, eating balanced and fractionally, taking into account the daily norm of BJU. Yes, it is morally and psychologically difficult, no one argues with that.

But on the other hand, in the first case, you will return these 7 kg very quickly as soon as you return to your previous diet, which was before the diet, and in the second case, you will continue to lose weight the next week, and the third, and the fourth, while losing kilos won't bother you anymore. Therefore, if we consider weight loss in the long term, then the victory here is definitely for a balanced diet, where the diet contains sufficient amounts of proteins, fats, and carbohydrates.

1. Avoid sugar in any form

I remind you that your goal is lose weight in a month without harm to health, and when it comes to health, then one mention of sugar here will be inappropriate, not to mention its ingestion. The picture below shows all the harm that the abuse of sugar and sugar-containing products brings: everyone’s favorite (bars, sweets, cakes, pies), bakery products, fitness cereals, glazed curd cheeses, etc.

Rice. 2 Consequences of eating sugar

Therefore, the use of sugar in ANY FORM should be completely EXCLUDED!

1. Give preference to protein foods and vegetables

Secondly, proteins require more calories to digest than the same fats and carbohydrates combined. This means that after eating protein foods, our body is forced to spend more calories on the absorption of proteins than on the absorption of carbohydrates and fats, while at this time we can just lie on the couch and read a book.

Thirdly, for people who are engaged in protein, the need for protein is much higher than for people who lead a sedentary lifestyle, due to increased physical activity. And it has to do with our muscles. The more muscle mass a person has, the more protein he needs to maintain it. And the more muscle mass, the faster the process of losing weight, that's how everything is connected. Therefore, an active person who is losing weight needs to eat protein without fail.

Well, in order for the process of protein digestion to be successful and without any difficulties, it is necessary to add a portion of vegetables to a portion of proteins. Fiber, which is found in vegetables, will help the food bolus to easily pass through the digestive tract, without causing difficulties with digestion.

1. Sleep at least 7-8 hours a day

In order for the process of losing weight to take place in the most comfortable conditions for you and with zero losses to your health, you must definitely give your body a chance to fully recover and rest. This is the best way for you to make a full and healthy sleep lasting 7-8 hours.

You need to go to bed no later than 12 o'clock at night, since it is from 12 to 2 o'clock that growth hormone somatotropin is produced, which is the main fat-burning hormone in our body. Its peak falls precisely on these night hours, so if we are in the deep phase of sleep at the specified time, then we, paradoxically as it sounds, sleep and lose weight in a dream(Fig. 3) .

Rice. 3 Growth hormone levels depending on the time of day

1. Drink plenty of pure raw water

Water is your best assistant in losing weight. If you were aiming lose weight in a month without harm to health water will help you with this along with exercise and proper nutrition. The role of water in this difficult task should not be underestimated. The norm of clean drinking water for an ordinary person is 1.5-2.5 liters per day, and for a student this norm increases by another 1 liter. About how to drink properly in order to lose weight, I even shot a video, who are interested can watch:

1. Eat 3-4 hours before bed

It has to do with our growth hormone, which I talked about in item No. 7. Somatotropic hormone is a very specific hormone that is not always active from 12 to 3 a.m., but only if your blood sugar level is at a very low level, this happens exactly when a sufficient amount of time has passed after eating , namely from 2 hours or more (Fig. 4). During this time, insulin has time to do its main function: it transports glucose into the cells of our body (Fig. 5), after which the blood sugar level drops significantly, and these are ideal conditions for the release of our growth hormone.

It is for this reason that eating dinner 3-4 hours before bedtime will give you the opportunity to freely activate fat-burning processes in your body at night.

And the second point that I would like to make as part of this advice is that for dinner and late dinner you should give preference to protein foods with a serving of low-starchy vegetables . The picture below will give you the answer to this question:

Rice. 5 Insulin response to protein, fat and carbohydrate intake

The fact is that insulin is produced for all the food that enters our body, but for proteins (we exclude fats in the evening by default), insulin is produced to a lesser extent. It is for this reason that your late meals should not contain carbohydrates, but consist exclusively of protein products (cottage cheese, egg whites, chicken breast, protein shake) and vegetables (mainly green vegetables and herbs).

1. Don't focus on losing weight

And the last advice that I would like to give you, dear girls, is DON'T FOCUSE ON YOUR WEIGHT LOSS and do not make this event the main goal of your whole life! If you day after day think maniacally about your weight, nutrition, training, put yourself on the scales several times a day and measure yourself with a centimeter tape, then, I assure you, very soon you will “burn out” and you will simply get tired of such an image life.

You don't have to do all this! It is enough just to follow the recommendations that you found in this article, and not to make your weight loss an obsession that does not allow you to relax and keeps you in psycho-emotional stress all the time.

Moral exhaustion is worse than any overtraining, remember that!

Fill your life with joyful moments for you: listen to your favorite music, spend time with friends and family, play with your pet - and then the process of losing weight will become an even more pleasant and easy process for you!

Sincerely yours, Yaneliya Skripnik!