It seems that when spring arrives, the problem of losing weight begins to worry everyone at all – not only those who have real issues with being overweight. Finding a suitable way to get rid of extra pounds and centimeters on the waist and hips is often very difficult. On all sides, the proposals are one more attractive than the other, promising instant results for almost a week – which, of course, cannot be healthy, and therefore rather short-sighted: beauty is beauty, but health can be ruined thoroughly.
Do not rush to lose all excess weight at once. We will immediately determine what it means to lose weight quickly. This means continuous long-term weight loss: from 1.5-2 to 3 kg per week. The pace can be completely different; they depend on the initial physical condition, weight, and hormonal background, the physical activity of a particular person and established eating habits.
Undue hurry is one of the main mistakes on the way to gaining a perfect body: many are familiar with the situation when, to lose weight as soon as possible, a person stops eating at all or limits one`s diet to a conditional lettuce leaf per day. Yes, quite quickly this method really leads to the loss of several kilograms, but this is a very fragile victory: it is impossible to live on a leaf of lettuce for a long time, it will either compensate for malnutrition or hunger by overeating, which will return more than lost weight, or severely damage health.
Therefore, the best solution would be a gradual and stable weight loss after consultation with a specialist who will exclude hormonal problems that require medical correction. It is strictly forbidden to take any drugs of your choice, no matter what the advertisement promises.
Balance Your Nutrition:
Another widespread mistake for dieters is choosing an unbalanced diet. Having opted for one of the fashionable protein diets, for example, such a person sometimes completely refuses to consume carbohydrates – and at first, the results inspire, kilograms go away, hunger does 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 of the body with ketone compounds: they usually are formed in the body during the breakdown of fats coming from food, and then they break down to the simplest molecules themselves and are brought out naturally. But for this, carbohydrates must also enter the body – if there are none, these processes are inhibited, a person develops apathy, weakness, and depression, and sleep worsens.
Therefore, all foods should be present in the diet: proteins, healthy complex carbohydrates in the form of cereals and vegetables, a lot of fiber, fruits, nuts, and greens. Without fats, it is also quite challenging to do, although they add calories – good quality vegetable oils must certainly remain in daily use.
Any diet, even the healthiest, often means limiting not only the amount of food but also changing the composition of nutrients, vitamins, minerals, and trace elements. They must be replenished, and that is why.
If the deficiency of vitamins is not compensated in any way, the body begins to rebel – first of all, a feeling of hunger or problems with organs and tissues. Keeping a diet on such a background becomes, if not impossible, then rather tricky. It is best to choose a complex for yourself following individual needs – multivitamins in this sense are not suitable for almost anyone.
Plan Weight Loss in Advance:
How to determine that a person is going to fly to the beach tomorrow? It is effortless – yesterday a person cut back on the pie. This situation happens from time to time with any of us – suddenly there is a reason, and then you want to achieve the desired weight loss at any cost.
You do not need to do this – the “swing effect” occurs, when the kilograms go away as a result of an exhausting and often one-sided diet, then they come back with a plus sign, then there is a reason again – and the person again begins to torture oneself. 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, draw up a plan of action – and act on it.
Consolidate the Results:
New eating habits gained as a result of the transition to a healthier and more balanced diet will lead to the fact that the result will remain for a long time, but this requires not only temporarily abandoning some foods – sweet, fatty and harmful, but also wholly redefining your habits for a lot of years ahead. If you adhere to the new rules, occasionally allowing yourself to feast on a small piece of cake, for example, well, you can find very healthy and low-calorie options – the result will remain for a long time.
Do Not Skip Meals:
The set of calories that you have made a must for yourself, you should receive more or less even portions throughout the day: it is rather silly to eat fried eggs for breakfast for example, and then bite one small carrot all day and suffer from hunger. Ideally, breakfast should be 45% of all daily calories, lunch 30%, and dinner should be as light as possible. For snacks, there are very light snacks or fruits.
Weigh Once A Week:
You do not need to do this more often – any person quite quickly despairs when they see that the arrow of the scales has not moved a millimeter since yesterday. Besides, it should be borne in mind that the female hormonal cycle, for example, often leads to a set of extra pounds. It is handy to control the process of losing weight not only with weights but also with a centimeter tape – where weight fluctuations are not visible, body volumes often decrease, that is, body fat is redistributed – and this is an indicator that you are doing everything right and you need to continue to act in the same spirit.
Choose Cosmetic Procedures:
In addition to switching to a healthy diet with calorie counting and increasing physical activity, you can resort to enjoyable and productive cosmetic procedures – body wraps, massage, and so on. Very useful for weight loss wraps with seaweed, chocolate or spices, accelerating the removal of toxins from the body. Lymphatic drainage procedures such as pressure therapy, Charcot’s douche, sauna, or cryosauna have entirely proven themselves.
These procedures will tone the muscles and skin and increase their self-esteem. Also, they help get rid of excess subcutaneous fat, forming an attractive figure.
Find a Partner and a 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. Enlist the support of a friend or life partner, find a weight loss partner elsewhere – and do it with the company. Therefore, it will be easier to get support in particularly difficult moments, and – losing weight is more fun and enjoyable with someone.
Control Hormone Levels:
This is especially true for women: after 30 years, in about half of cases, problems of excess weight are associated with specific issues with hormones due to various imbalances. Hormone tests should be taken regularly – then, making sure that you are excellent, you can continue to move towards your dream of a healthy and beautiful new body.