We lose weight correctly: Diet recommendations

Losing weight is the dream of many.According to statistics, almost 80% of women are not satisfied with their weight and few people have not tried all kinds of diets at the age of 20.Men generally think about it later than girls, and lose weight to maintain health.One way or another, the question "How to lose weight?"Interested in almost all.

We lose weight correctly

The benefits and damage to lose weight: the effect of hunger on the body

The hardness is good for many reasons.Obesity and excess weight create a great load in the heart and spine, and the liver suffers: their cells degenerate in fat and stop working.However, the process of weight loss itself can be risky, especially if a person who has never limited himself to food suddenly begins to starve or drink teas and pills of "magic" with a suspicious composition.It is possible to lose weight without health damage, however, some rules are required.Otherwise, after a strict diet, the weight will return quickly, and good, it will only get worse.

Many dream of losing weight quickly, falling 20 kg in a couple of months.However, this rhythm is very dangerous for the body.A person can take up to 3 kg of fat per month, the rest is just water.The safe speed of weight loss is the same.The strict diets that promise a rapid weight loss affect the condition of all Due tissues to the low diet, do not receive enough amino acids necessary for cell regeneration.The weight disappears, but not so much due to fat, but by reducing muscle volume.

A hunger strike is also a blow to the liver.For this organ, a rapid weight loss is simply destructive: it can cause grease dystrophy of hepatocytes.It should be noted that symptoms can manifest after a long period of time, when he has not been starving for a long time.The liver and a variety of fat burners are harmful, often women are not even interested in what they consist, and such funds can be very toxic.In addition, after a strong weight loss, the body directs carbohydrates and fats to ... the liver, and a woman who strives for harmony is in the hospital with obesity of this organ or acute hepatitis.Fasting often damages the gallbladder.Therefore, rapid weight loss leads to an increase in cholesterol levels and a decrease in the content of bile acid salts.As a result, excess cholesterol is not excreted, and this contributes to the appearance of stones in the gallbladder.

Insufficient nutrition causes hypoglycemia: a decrease in blood sugar.This affects the endocrine system and causes hormonal disorders.Fan of hunger strikes suffer rapes of the menstrual cycle, depression and strong humor changes, have skin rashes and stretching.

In a word, a strict diet and, in addition, hunger has more damage to the body than well.Not to mention the fact that malnutrition slows metabolism and kilograms return very quickly;After all, during the diet, the body is accustomed to saving calories!Does this mean that weight loss without body damage is impossible?Of course not.But adequate weight loss is an energy system, and not two weeks of a hard diet or reject food.

The principles of adequate weight loss

Healthy weight loss implies not only a balanced diet, but also some changes in lifestyle.Here are some rules, compliance with which will help you lose weight without consequences for good and beauty.

  1. Fractional nutrition.Coma in small portions 5-6 times a day.Such schedule is more physiological than the three usual meals per day.Avoid the accumulation of visceral fat.
  2. Complete menu.Your food should contain proteins, fats and carbohydrates in a proportion of 30:20:50.In addition, the best source of fat for you is oceanic fish, nuts and vegetable oil, and not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and grain bread, and not cookies and sweets.
  3. Motion.No diet will give the desired effect if you are still still.Take a rule to spend at least 3 hours a day, even a simple walk will give the desired effect.Therefore, it will spend at least 150 more calories.
  4. Don't eat at night.If you go to bed at 11 p.m., it makes no sense to start limiting yourself in the food after 6, by the time you go to bed, you will have time to be hungry.However, the last meal must be 2 hours before bedtime and not later.If you feel a hunger attack, drink water.Sweet soft drinks and packaged juices should not be drunk: they have a lot of sugar and do not give a feeling of saturation.
  5. Do not provoke yourself.Stop "bite" and it's very simple, just stop buying harmful food.If you do not have chocolate by hand, it is unlikely that you follow them with the first desire to eat sweets.Instead of sweets, maintain a strategic supply of fruit in the refrigerator.
  6. More important.Mode is the basis of healthy weight loss.The chronic lack of sleep destructively affects all processes, and in the first place, metabolism.People who suffer from insomnia are losing weight more than those who sleep for 7-8 hours.
  7. Support the body.Help your body: take vitamin and antioxidant complexes, you can also support the liver taking the preventive course of hepatoprotectors, medicines to protect the liver.

Correct losing weight diets: We lose weight without health damage

Proper weight loss implies the use of healthy and dietary products and the rejection of high foods that contain transgenic fats and sugar.

Products to lose healthy weight:

  • Groups. Better - Avena and Sarracene Wheat.There is a lot of fiber in these cereals that clean the body from the inside.They also contain the most important nutrients: proteins, fats, carbohydrates, as well as calcium, phosphorus, iodine, vitamins B1 and B2, pp.A dish of porridge is an ideal diet breakfast.
  • Fresh cheese. Soft cheeses, such as mozzarella and feta cheese, contain linoleic acid, which for a long time helps maintain the level of satiety and calcium, which accelerates the process of burning fat.
  • Vegetables and fruits. They have many vitamins and fiber, and there are few calories and, therefore, vegetables and fruits are a wonderful basis for the right diet for weight loss.In orange and red fruits and fruits there is a lot of vitamin A, which is good for vision, beautiful skin and healthy liver.In green vegetables (especially in spinach and broccoli) it contains the entire vitamin B complex, as well as potassium, iron and calcium.
  • Berries A source of antioxidants and vitamins, as well as a useful alternative to sweets.
  • Fish. Fish oil reduces cholesterol, cleaning the vessels of the plates and reducing the risk of heart attack and stroke, also improves the brain and contains vitamin E, which is necessary for the health of the liver.The fish is rich in vitamin D, whose lack leads to depression and fragility of bones.
  • Eggs. 3-4 eggs per week: prevention of stomach and duodenal ulcer, pancreatitis and nervous system disorders.The egg yolk contains fatty and hill acids, substances that "dismiss" the body to preserve each calorie in reserve and accelerate metabolism.
  • Bobs. They are rich in proteins and fiber, normalize digestion, saturate quickly and also avoid nerve disorders.
  • Products made of thick flour. Another dietary product that really gives a feeling of saturation.The whole grain bread helps to defeat obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has many B vitamins, useful for the liver.
  • Milk products. The protein source for the muscles, as well as calcium, necessary for teeth, bones and metabolic processes.Lipoic acid, which is contained in milk, promotes liver health.
  • Olive oil. This is a wonderful source of vitamin E. Olive oil reduces cholesterol, "clean" the liver, accelerates metabolism and eliminates toxic substances.
How to lose weight

This should be abandoned:

  • White bread and cakes. There are almost no substances in white flour in white flour.These are empty calories that are saturated by a short time and instantly deposited on the sides.
  • Canned food. Even beneficial products such as fish and vegetables lose their valuable properties in the conservation process.In addition, there is a lot of salt in canned products, capable of causing an increase in pressure and swelling, as well as dyes and preservatives.
  • Smoked meats. Like canned food, they contain a lot of salt and fats.
  • Roast. This is the first thing you should reject during the diet.Freir plates contain a lot of oil, are carcinogenic, harmful to the liver and pancreas and are very high calories.

Drugs and programs used for weight loss

Why limit and practice sports if you can go to the pharmacy and buy pills that promise to lose weight without any effort, or a magical cream that reduces volumes?

First, it is not safe.Illuminated "natural" products can be a doll.In the worst of the worst, the result can be tragic, there are already many young women in a hospital bed due to the use of such "drugs", and not all were saved.Among the consequences are toxic hepatitis, hormonal imbalance, psychosis, insomnia, heart attacks, dehydration due to vomiting and diarrhea, severe poisoning.Suffice it to say that many pills contain ultra high doses of caffeine, extracts of toxic plants that cause diarrhea and other hazardous substances.

Secondly, even the permitted and certified certified products to reduce appetite and accelerate the fat division cannot be taken independently.These tablets have many contraindications, from hypertension to nerve disorders and inflammatory processes.

Perhaps the weight loss cream is the most harmless remedy.Are they effective?The manufacturers promise soft and tight skin and volume reduction, but to achieve this effect, the cream must be applied with energy massage movements, preferably after physical effort and skin cleaning with peeled.In addition, the result will be more notable if it is limited in sweets and fatty foods.The recommendations are reasonable, but think about it: Does this story remind you of a fairy tale about a ax porridge?Massage, physical activity and healthy nutrition in any case will give a result, with or without cream.

Tips for those who wish to lose weight correctly

  1. Change the diet gradually. An abrupt change in the menu can be a psychological shock.It seems that it is just food!However, a sudden rejection of the usual treats makes many people feel unhappy.It is not necessary to fight yourself and aggravate stress.Simply gradually replace useful harmful foods.Can't you live without a fried chicken?Coma without skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of a chocolate cake, you can eat a fruit salad with natural creamy ice cream.Then, step by step, you will teach to eat well and you will not scold yourself due to the lack of willpower.A positive attitude is already half the success.
  2. Eat only whatever you want. Even the lowest food in heats can be very tasty.Select your favorite products from the list and the allowed experiment.If you hate cabbage, but for the sake of harmony, only she eats, nothing good will come out.
  3. Establish attainable objectives. Any task becomes easier if divided into several small stages.Don't tell yourself: "At the end of the year, I'll drop 10 kg."It is better to promise that in a week you will not eat a portion of white bread or spend 3 kilometers every day.
  4. Find your "you" store. Surely somewhere near your home there is a healthy natural products store, these days are very popular.There is no such thing: it does not matter, without a doubt, there will be a farmer market nearby.In such places, harmful buns and sweets are rarely sold, but many fresh vegetables, herbs and rustic eggs.Buy products there: there will be no temptation to take a brilliant box with cookies "just in case" of the shelf.
  5. Do not distract yourself during meals. Many of us have dinner in front of a television or a computer, and this is a very bad habit!Scientists are tested: when we are focused on the film, we eat a third more than we need.
  6. Dare to yourself. Praise for every kilogram that falls: you can even buy small gifts yourself (of course, not edible).And for diet violations, it is not punished with derogatory monologues, but with additional physical effort.Believe me, half an hour to run with a coward after the feed cake will be much more useful than three hours of a monologue on the subject: "I am fat and I have no willpower."

If you firmly decide to recover the harmony for you, you will certainly succeed!There are many examples in which the "Pyshki", seriously referring to the problem, became tight beauties, and some even became famous physical conditioning coaches, such as Gillian Michaels, author of very popular video courses for those who wish to lose weight.So that the weight loss process is pleasant and safe, discuss your diet with the treating doctor.

Maintain liver functions when losing weight

Liver problems are the most common result of inadequate weight loss.But even if he does everything he should and does not get carried away by strict diets and "fat burning" tablets, the liver needs help.

Hepatoprotectors are a complete class of medications to support liver functions.Their task is to protect the cells of this organ from the influence of the external environment, strengthen them and accelerate their restoration.The most common active component of such tools are essential phospholipids that strengthen the walls of liver cells.The best phospholipids work in combination with glycirisic acid, a substance that is obtained from the licorice root.Glycirisin acid is a powerful anti -inflammatory and antioxidant component.Perennial studies have shown that phospholipids with glycirisic acid are more effective in restoring normal liver functioning.The funds that include these substances strengthen liver cells, accelerate their regeneration and relieve inflammation.Clinical efficiency and security profile of these components are confirmed, and the cost is regulated by the State.Hepatoprotectors are necessary not only for the complex treatment of liver diseases, but also for prevention.