Weight loss is healthy. Safe weight loss: effective and without harm to health. Exercise for the abdominal muscles

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 give good results only if it is gradual and instills in you good habits. 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, this 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, he deliberately slows down his 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 will be excreted from the body, but also useful material. 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's about 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 driving. active image life and eat 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 observed:

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.

most accurate on this 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.
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.	Natural homemade ice cream 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 from durum varieties 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.

In conclusion

If you lose weight correctly, then do not harm your health. The process should not require heavy physical and moral efforts. Your main task is not only to correct weight, but also to completely restructure your lifestyle. Only in this way you can consolidate the results obtained forever.

17-09-2014

37 971

Verified Information

This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

More than 50% of the world's population leads daily. Unfortunately, not everyone is able to achieve the desired results. Only 20% manage to lose extra pounds, and only 5% of them keep everything normal for a long time. What is their secret? Are they constantly on a diet? Not at all. Their secret is that they adhere to certain rules that allow them to keep the results they have achieved.

"Golden" rules for those who want to lose weight

Rule number 1: to prevent the development of diseases, you need to lose weight slowly!

Our body needs daily replenishment of energy reserves. Due to it, all its systems work "without failures". As soon as the energy stops flowing, our body experiences stress, which negatively affects the functioning of all systems and internal organs. Against this background, there may develop various diseases and exacerbate chronic.

It counts as a month. Then you need to slow down the process of losing weight a little so that the body gets used to the changes. To do this, it will be enough to take a break of two weeks, after which you can again “sit down” on a diet and lose weight without harm to health.

Rule number 2: to lose weight without harm, you need to speed up the metabolic process in the body!

One of the main reasons for the appearance of extra pounds is a slow metabolism, which also negatively affects the condition of the skin, hair and nails. Apple cider vinegar will help speed it up, which must be drunk before each meal, diluted with 1 tbsp of water in 1 glass of water. l. vinegar.

To, you can also take special dietary supplements. But it is not advisable to do this, since they contain dubious components. Best for this folk remedies, and there are many of them.

Rule number 3: to lose weight without harm, you need to replace black tea with green!

It is an excellent source of EGCG substance, which actively burns calories and excites nervous system. In addition, this substance is an excellent tool in the fight against HIV infections and cancer. So its use will not only help to reduce weight, but also prevent such dangerous diseases.

Rule number 4: to lose weight without harm, you need to drink plenty of fluids!

Water contributes to the inclusion of fat deposits in it, which also leads to weight loss. In addition, water dulls the appetite and moisturizes skin cells, preventing their premature aging.

Rule number 5: to lose weight without harm, you can’t go on a strict diet!

Which are based on the use of one or more products, adversely affect the functioning of systems and internal organs, and they are also ineffective. Only 40% are able to withstand such diets, out of 15% achieve their goals, and only 3% manage to maintain weight.

The thing is that strict diets work on the principle. Such diets are even useful to some extent, but if you “sit” on them for no more than 3 days.

You can also watch the advice of an endocrinologist in the following video:

Is it possible to lose weight quickly without harm to health?

We hasten to disappoint you, you will not succeed. Since such diets, which contribute to rapid weight loss, provide for a reduction in daily calorie intake by more than 40%. And this has a very serious effect on the functioning of the body.

As a rule, when following such diets, weight rapidly begins to decrease due to the removal of fluid during the first 3 days. After that, dehydration of the body occurs and, as a result, the inhibition of metabolic processes, which leads the body to stress, and everything stops leaving.

To lose weight without harm to the body, some of its features should be taken into account. Our body needs energy, so the diet of a person who is losing weight should be less in calories by only 10 - 15%. And in order to, before going on a diet, you need to multiply your weight by 30, and then subtract 300 from this amount.

And how to lose weight without harm to the body, you can find out by watching the video:

Many, trying to lose weight quickly, use a variety of methods:

- consumption of all kinds of dietary supplements,

Often this does not lead to positive results. Often hands fall from the first weeks, there is not enough patience, etc. So what to do?

How to lose weight fast at home And besides, without harm to health?

And is there simple circuit fighting fat?

Yes! There is. Now I will give some simple tips. At the same time, I say that there are no secrets - everything is trite and simple, and it has been tested on more than one person.

Often, the metabolism is disturbed due to the lack of stability of the body's biological clock. Furthermore - internal organs due to a violation of biological rhythms, they begin to work incorrectly, and, consequently, to absorb nutrients incorrectly.

In order to make it clearer: your stomach, due to a violation of the schedule in food intake, can depart within 3 days, and violations of the biological rhythms of the liver require its full recovery within 16 (!) days. You can imagine how your food is digested and processed in such scenarios. Even if it's been chewed a thousand times.

Develop a clear schedule for your life. It is clear that under the current conditions it is very difficult, but at least stick to a more or less certain daily routine, and this is already half the battle.

Your food. This is the second reason for your weight problems and the ability to lose weight quickly.

However, do not think that I will now talk about fat. Yes, I will. But only not negatively - fats are very necessary for the body, as a huge source of energy and not only. I'm talking about the food that you consume daily - store bought, unnatural food and processed foods.

Try not to take groceries at all in the store- with today's advances in biochemistry, these products are often no longer natural. And no one really knows how various chemical additives affect the body today. However, even the simplest observations say that chemistry has a detrimental effect on the body.

The same applies to products stuffed with hormones. For example, muscle growth hormone is added to chickens. As a result, in men who regularly eat these chickens, there is an increase in the pelvis and thigh muscles - as in women.

Give up soda completely. Any. This will greatly help you lose weight quickly. Never consume trendy recent times biochemical fluids made in laboratories. Such liquids can produce unwanted changes in your body.

Drink natural water. Try to completely eliminate all flour products from the diet. Firstly, today bread is terrible in relation to nutritional supplements, and secondly, ballerinas never eat flour.

Actually, there is no diet. How can you quickly lose weight without harm to health? It's easy. Just you need to leave the table slightly before eating, do not eat after 18.00, eat a lot, but little by little. And most importantly, never eat before bed! Be it at least during the day, at least at night. This is how sumo wrestlers gain their weight.

Lead an active lifestyle. Do not sit at home, and if you are sitting, open the window and do household chores with physical activity. Quit smoking and drinking. Go in for sports. The best thing is running in the mornings and in the evenings for half an hour at an average pace.

I have an average of about 100 kg, with a height of 176 cm. However, no one calls me fat - I transferred my tendency to be overweight to muscles and bones. And I feel great, losing weight pretty quickly.

Excess weight is wrong to call only an aesthetic problem. Not a single doctor will advise you to lose weight only for the purpose of external beauty, but it will strongly recommend that you bring your weight back to normal in order to prevent the prevailing majority of existing diseases in which extra pounds are a serious risk factor.

Moreover, with a number of existing pathologies, such as diabetes mellitus, coronary artery disease, etc., weight loss is vital!

There are a lot of weight loss methods, as they say, for every taste, which can be found on the net, brochures, heard in people's rumors: diets, exercises, weight loss drugs, various teas and coffees, psychotraining. Some of the "super ways" promise to lose weight in a week, but at what cost?

In order not to end up in a hospital bed or fall ill with a dangerous disease (against the background of a decrease in immunity) after a rapid loss of extra kilos, this issue should be approached wisely. The decision to lose weight should be balanced, thoughtful and agreed with the doctor.

You should definitely consult a doctor, since many diseases (diabetes mellitus, cardiovascular pathologies, diseases of the gastrointestinal tract, etc.) require special recommendations. In this article, we will tell you how to lose weight without harm to health for a relatively healthy person (without serious health problems), how not to return to your previous weight, that is, how not to harm yourself in the pursuit of harmony.

Basic rules for safe weight loss

Preliminary preparation

You should prepare for this process both mentally and physically - gradually increase physical activity, more walking. The right motivation for overweight people is to maintain health and prolong life. But the desire for a dubious slender ideal can end in deep depression, because having lost weight, we still will not become 10 years younger.

Weight loss should be gradual, best of all - within six months or more

Losing weight quickly and without harm to health is simply impossible. Rapid weight loss (more than 5 kg per month) is tantamount to shock therapy. The quickly acquired harmony, alas, will no longer bring the joy that was expected in anticipation of this event, since the whole body will be in a state of stress and imbalance:

since the breakdown of adipose tissue is accompanied by the release of toxins deposited in fats and their decay products. Disposal harmful substances occurs in the liver, which purifies the blood and removes toxins from the body. At rapid weight loss the liver is not able to cope with such a load, which leads to poisoning of the body;

• Weight loss leads to a change in internal balance and metabolic rate

Losing weight is accompanied by the breakdown of fats stored by the body. If this happens rapidly, the body begins to slow down the metabolism, thus including a protective reaction. At the same time, a vicious circle is formed - as soon as a person stops losing weight, the body, after such a rapid loss of stored fat, begins to save reserves even with a normal diet, trying to compensate for what has gone. That is why people who have lost weight dramatically also recover sharply after they stop losing weight;

Outwardly, it looks like flabby, sagging skin in places, which definitely does not decorate the body, and even more so the face. Sagging skin loses elasticity, and it is more difficult for it to return to its original state (see);

• Rigid diets lead to beriberi

Loss of vitamins and not getting them with food often leads to hypovitaminosis and beriberi for some vitamins. For example, the rejection of fat leads to a violation of the absorption of vitamin D (fat-soluble, absorbed only in the presence of fat in the diet). Vitamin deficiency affects the condition of the skin (dryness, peeling), hair (foliation, loss), nails (fragility, foliation), the condition of teeth and gums and generally reduces immunity;

• Sudden weight loss lowers immunity

Against the background of general stress and a lack of calories, immunity suffers, which in turn is fraught with various infections (tuberculosis, frequent acute respiratory viral infections, herpes, etc.), activation of one's own conditionally pathogenic flora, exacerbation of chronic diseases;

• Memory impairment, lowering blood pressure, loss of vital energy

If you apply, for example, a low-carbohydrate diet, when not only fast simple carbohydrates (sweet, starchy foods) are excluded, but also slow, complex ones (cereals, grain bread, root crops, durum wheat pasta) - which is energy fuel for the brain, then there is a weakening of vascular tone and starvation of brain tissues. With a sharp, prolonged and severe rejection of carbohydrates, headaches, increased fatigue, lowering blood pressure, decreased memory, attention, loss of strength occur (see).

• The appearance of edema with strict diets

Rigid diets lead to a lack of protein, in this condition, fluid begins to accumulate in the tissues. If, for example, a diet of only vegetables, fruits, buckwheat, kefir is used, due to the reduction in the intake of proteins with food, their absorption into the blood is disturbed. As a result, swelling appears on the face and legs.

• The loss of minerals and lack of nutrients leads to malfunctions of the nervous, cardiovascular, digestive, endocrine systems.

These are only short-term consequences of emergency weight loss. In the future, with a high probability, a person will acquire a lot of unpleasant diseases, among which oncopathology is not excluded (see). Recovery from vaunted express methods can take more than a year!

People aged 50 and over should definitely not engage in rapid weight loss, since the metabolism is already undergoing age-related changes, and additional stress can end very badly.

You can not completely refuse food

Starvation is a terrible destructive process, fraught with irreversible consequences. For people with problems of the gastrointestinal tract, thyroid gland, tuberculosis, irritability, diabetes complete refusal of food is a direct path to death.

Complete starvation leads to a decrease in fat reserves by only 20%, weight loss occurs due to the loss of water, salts and proteins - vital substances.

• All chronic diseases are exacerbated in a moment.
• A person experiences excruciating hunger, weakness, dizziness, headaches, depressed mood, mental abilities and working capacity decrease.
• A plaque appears on the tongue, urine begins to smell like acetone, which indicates the development of acidosis.
• Hair begins to fall out, nails peel and skin fades.
• The loss of salts leads to a malfunction of the kidneys and heart, which threatens life-threatening conditions.
• Muscles weaken, blood circulation is disturbed, vascular tone decreases and the electrolyte balance changes pathologically, which leads to fainting and cramps of the limbs.
• The loss of half of the body's proteins is fatal!

And those who managed to survive should prepare for serious diseases, including cancer, which will inevitably develop due to suppression of the immune system.

Other Important Rules

• Excluded mono-diets(only one product) and nutrition, involving the complete exclusion of a certain group of substances from products (nutrients).
• You can not strive for unattainable weight indicators and one should always consider one's own physiology. A person with a height of 180 cm and a weight of 50 kg will have an unhealthy appearance and internal problems. Everything should be proportionate and commensurate.
• Permissible weight loss- 4 kg per month and no more than 1 kg per week.
• Be sure to combine nutrition and physical activity. You can't significantly reduce your calorie intake, but you can burn more calories than you eat through exercise.
• Health monitoring- in the period of the fight against excess weight, it is necessary to monitor the state of health: take tests, measure blood pressure, do a cardiogram and listen to yourself, not missing alarm bells.
• Drinking regime - limiting yourself in calories, you can not limit yourself in water. It is water that removes the breakdown products of fats from the body. Daily rate: 2-2.5 liters per day.
• If during the period of weight loss the state of health has deteriorated sharply, physical and mental performance has fallen, you should consult a doctor.

What to do is not safe

• Long-term use of "slimming or cleansing teas"

since all such herbal remedies contain laxatives (senna) or diuretics (birch buds, lingonberry leaves), other components are possible. It cannot be said that they are harmful in themselves - no, but they should be prescribed by a doctor according to indications, in a short course. It is not safe to use such drugs for a long time. The weight loss effect of such teas is based on the removal of fluid from the body, along with salts, vitamins, trace elements (especially important ones such as), and prolonged use of laxatives leads to a loss of electrolytes, sodium salts, potassium, which violates water-salt balance causes dehydration. Also, laxatives lead to "addiction" of the intestine (weakening of natural peristalsis, a tendency to constipation after withdrawal).

• Caution should be exercised with supplements such as "fat burners"

i.e. to the vitamin-like substance L-carnitine and coenzyme Q 10 (ubiquinone). They should not be used by hypertensive patients, persons suffering from cardiac arrhythmias or in violation of liver function. These substances are present in the body and are responsible for the metabolic rate, i.e. their intake from the outside will speed up the metabolism and fats will burn faster. It is clear that if you plan to relax, lie on the couch and lose weight, there is no point in drinking them. These substances “work” only as an additional help when a person is actively involved in sports and fitness. In addition, the effect of their use is temporary, after the end of the course and losing weight, you should continue to eat moderately and be sure to lead an active lifestyle, otherwise the lost kilograms will quickly return.

• Do not use products with chromium polynicotinate or garcinia cambogia extract.

These are substances that increase the sensitivity of cells to insulin, i.e. carbohydrate metabolism, so glucose in the body is more actively consumed, while appetite also decreases. However, for those whose main weight gain problem is the abuse of fatty and carbohydrate foods, and not sweet ones, this will not help. This method is also not suitable for "psychological" sweet tooth. Moreover, when using chromium supplements, the risks of a sharp drop in levels are very high (see), when carbohydrate starvation of the body occurs, this is fraught with the development of hypoglycemic coma and is deadly. Also, when they are used, the risks of developing diabetes and pancreatic diseases are high.

The first is nutritional adjustment.

That's what a change in diet should be called. A diet for weight loss (let's call it that) implies a certain lifestyle and a balanced diet, that is, in fact, it is not a diet. It turns out that in order to lose weight, it is not at all necessary to go half-starved or eat tasteless food. The following principles of nutrition, coupled with physical activity, will help to gradually bring the forms to the desired parameters, maintain health and prevent many diseases.

• Keep a food diary. Do not be lazy to think over the daily menu in advance and calculate its calorie content.
• Do not exceed the recommended calorie intake that is recommended for your weight, height, age and activity (see formula).
• Keep track of the calorie content of the daily diet, which should be equal to the expenditure of the body. Well, you can spend what is already stored by the body in reserve through physical activity.
• Reduce your daily calorie intake according to your individual energy expenditure. If you do not want to do this, you should increase physical activity so that the body begins to spend and break down reserve fat.
• Eat fractionally, 5-6 times a day. At a time, our body is able to digest no more than 500 kcal, which are spent purely on the needs of the body. The surplus is put aside in reserve.
• Stick to a specific eating schedule. Thus, the body will set up a kind of biological clock, due to which the digestion of food and the consumption of digested calories will occur in the correct ratio in order to lose 5 kg without harm to health within 6-7 weeks.
• Eat dinner 4 hours before bedtime - this is just the time for which the incoming food is absorbed and kcal is partially used up.
• Refuse semi-finished products, especially those consisting of a mixture of carbohydrates and proteins and trans fats (dumplings, pasties, shawarma, hamburgers, pizza).
• Eat whole meats and fish. Boiled meat creates a feeling of satiety for 3.5 hours, and cutlets, sausages, nuggets - only for 2 hours.
• Arrange a fasting day 1 time in 2 weeks. Unloading does not equal hungry. But this day is just permissible to make a monocomponent, eating only fruits or vegetables, cottage cheese up to 5%, be sure to drink at least 2 liters of water.
• Eat only vegetables as side dishes - raw, steamed, boiled and stewed.
• All vegetables and fruits that can be eaten raw should be consumed in this form.
• Make the diet balanced in essential nutrients, minerals, vitamins, amino acids and polyunsaturated fatty acids.
• Reduce portions of food, but do it gradually. The capacity of the human stomach is 250 ml. More food only stretches the walls of the stomach and further increases appetite. A serving of food at one time should fit in a glass.
• Eliminate harmful foods, which we will discuss below, gradually so as not to become depressed and not to fall off the right path.
• Follow the daily intake of vegetables and fruits in the amount of 750 gr.
• Use dietary cooking methods: boiling, baking without fat, stewing, steam method.
• When you eat, focus on the food. Feel the taste of food, chew food thoroughly (15-20 times each piece). Put the next portion of food in your mouth, only after swallowing the chewed one.
• Eliminate "background" snacks - while watching TV, chatting on social networks, talking on a mobile phone: at such moments, uncontrollably absorbed a large number of food that is completely unnecessary to the body.
• Snack properly - fruits, vegetables, cottage cheese, nuts. The optimal time for a snack is one and a half hours before a meal in order to sit down at the table without a painful feeling of hunger. Carry a snack with you wherever you go to eliminate the temptation to buy unhealthy food.
• Drink water. Calculating the individual rate is simple: for each kg of weight, 30 ml of water is required. Water cannot be replaced by other liquids: tea, coffee, chicory, store-bought juices - it's all wrong. Coffee, for example, only increases dehydration. For people with gastrointestinal problems, water is very important - it is involved in the formation of protective mucus. A glass of water should be drunk 20 minutes before a meal and another glass 40 minutes after a meal.
• Do not replace sugar with artificial sweeteners (see and for their dangers). Sugar is on the list of foods that should be completely avoided. But if this is not possible, replace it with brown sugar or fructose.
• Reduce salt to 4-5 grams per day. Sodium salts change the potassium-sodium balance and retain fluid in the tissues. Avoid hot spices.
• Replace animal fats with vegetable ones, which do not increase the level of cholesterol in the blood and are completely absorbed for the needs of the body.
• Enrich your diet: dairy, sesame, etc. This is not only the prevention of osteoporosis, but more calcitriol, a hormone that causes the body to produce energy from fat cells.

How to calculate the required calories

Average norms of 2500 kcal for women and 3500 kcal for men have not been relevant for a long time. This is an individual indicator, depending on weight, height, age, and type of activity. For the calculation, the Muffin-Jeor formula is taken, which is the most reliable for today:

We calculate the cost of the main exchange

This is something that in no way can be cut, because these are the needs to maintain life (ie, breathing, blood flow, digestion - not to be confused with the energy to do work).

• Women: 10*weight(kg) + 6.25*height(cm) - 5*age - 161
• Men: 10*weight (kg) + 6.25*height(cm) - 5*age + 5

Calculate total calories

The resulting basal exchange figure should be multiplied by a multiplying factor, which varies depending on the activity:

• Sedentary lifestyle: 1.2
• Low activity (1-3 days per week sports): 1.375
• Average activity (3-5 days per week sports): 1.55
• High activity (6-7 days a week sports): 1.725
• Very high activity (active sports daily, professional high physical activity): 1.9.

For example, for a thirty-year-old woman with a weight of 70 kg and a height of 160 cm, working in an office, the total calorie content will be 1667 kcal, and not 2500 kcal!

How many calories to get per day to lose weight

To lose weight in a month without harm to health, you should slightly reduce the calorie content of the diet per day. To do this, the total calorie content is multiplied by 0.8. Those. on average, the energy value of the diet is reduced by 20%. This is the recommended maximum! You can not reduce the caloric content of food only to the figure that is spent on the main exchange. After all, we do not lie unbearably in bed, but we move, we constantly do something, which takes energy.

How to count these very calories in products

Special calorie tables allow you to calculate energy value products. In the tables, which you can find on the Internet or buy a special brochure, most often calorie content per 100 grams of weight is indicated, so it is recalculated depending on the weight of a particular serving. From this it is clear that you will have to acquire a kitchen scale.

Also, the energy value of products changes during cooking - pay attention to this!

What is more correct - to reduce the caloric content of the diet or increase physical activity?

The most correct option

This is the golden mean: a slight reduction in calories by 20% of the diet due to the exclusion of harmful foods and an increase in physical activity, i.e. regular exercise at least 2-3 times a week (total time 3 hours). Estimated weight loss: 700-900 grams per week.

Second option

You can not reduce the calculated energy value of the diet, but at the same time increase physical activity (buy a subscription to a fitness club, do body flex, Pilates, purchase a multifunctional simulator). AT this case weight loss will be softer (weight loss of about 500 grams per week).

Third option

This is a 20% reduction in calories without an increase in physical activity. In this case, the result on the scales is also guaranteed, but the external result of losing weight will not always please. A slimmer and a slender person are different concepts. Just subcutaneous fat that has left the body is not equal to slender and toned forms. Muscles should still be given a load in order not only to lose weight, but also to really build up, tighten the skin, and tone the muscles. Of course, there are contraindications to active sports, so any kind of physical activity should be agreed with the doctor.

Prohibited and permitted products

We note right away that the products classified as prohibited can be excluded without a doubt to everyone who wants to be healthy, and not just slim. They do not carry any benefit to the body! Those useful substances that are found in scanty amounts in junk food are more than replaced by normal food.

You don't have to worry about food habits either. Gradually, the body will rebuild, and what previously seemed tasty to you will no longer cause active salivation. And the bonus will be - the resulting prettier appearance, healthy skin, nails, hair, internal burst of energy, a slim figure, good health - and keep you from breakdowns and coming back. Table - replacing junk food with good food.

Prohibited Products	Approved Products
Fats: margarine, butter, fat, fat	Vegetable oils, especially
Meat products: pates, liver sausages, smoked sausages, sausages, ham, canned food. Offal: kidneys, liver, heart, poultry skin	Eggs
Fatty meat: lamb, pork	Lean beef, chicken breasts, rabbit, turkey, veal
Oily fish: halibut, salmon, mackerel, carp	Lean fish: river trout, cod, pink salmon, hake, pollock, seafood, pike perch, pike
Fat cheese (more than 30%)	Cheeses with fat content up to 30%
Fat milk (more than 2%)	Skimmed or low fat milk (1-1.5%)
Fatty dairy products (more than 4-5%), cream, sour cream, mayonnaise, ice cream	Cottage cheese (fat-free or with fat content up to 4%), fermented baked milk, curdled milk, kefir (fat-free or 1-2%)
Liquid sweet dairy: yoghurts, sweet curds, pastes, puddings	Low-fat and unsweetened yoghurts
Confectionery: pies, cookies, rich bread, cakes	Nuts (, walnuts), sesame seeds, pumpkin seeds
Black yeast bread	Unleavened bran bread, rye bread
Sugar	In exceptional cases, fructose, brown sugar (no more than 1 tsp per cup)
Sweets: sweets, bars, chocolate, honey, jam, jam	Homemade fruit juice ice cream, cottage cheese and fruit desserts, homemade marmalade no sugar, dark dark chocolate
High-carbohydrate cereals: white rice, semolina, millet	), buckwheat, pearl barley, barley porridge, brown rice
Soft wheat pasta	Durum pasta, pasta from a mixture of rye and wheat flour
Potatoes, canned vegetables	Cucumbers, peppers, celery, tomatoes, carrots, cabbage, radishes, beets, greens, leaf lettuce, zucchini, eggplant, green beans, spinach, sorrel, young green peas, mushrooms, avocado
Bananas, dates, canned fruits	Apples, pears, berries, pineapple, apricots, peaches, citrus fruits
Fast food, ready-to-eat snacks: chips, snacks, salted nuts, sunflower seeds.	Dried fruits (excluding candied fruits)
Sugary carbonated drinks: lemonade, cola, etc., alcohol	Fruit tea, compote, freshly squeezed clear juices

How to lose weight - 1 day menu

• Breakfast 8.00. - Oat flakes, filled with boiling water and infused for 20 min. After they are infused, add fresh berries or grated fruits to them. Green tea.
• Snack 10.00. - 50 gr pine nuts
• Snack 12.00 - cottage cheese 5% with fruit
• Lunch 14.00 – chicken breast boiled (200 gr), steamed vegetables.
• Snack 16.00. - 1 apple and 1 pear
• Dinner 18.00 - vegetable salad dressed with fermented baked milk, with grain bran bread. Fish fillet 100 gr
• Second dinner 19.00. Fresh squeezed fresh. Low fat yogurt with fruit.

Before and after the main meals (20 minutes and 40 minutes before) drink 1 glass of pure water (see).

The second is physical activity.

It is very difficult for an untrained person to suddenly begin to actively engage in sports, to pay due attention to this.

• More efficient, albeit more expensive- purchase a subscription to a fitness club, Pilates, body flex. This guarantees quality workouts with proper duration and effectiveness. Under the control of a coach, it will be difficult to shirk and give yourself indulgence.
• You can master the exercises on your own, purchase or rent a simulator. The main thing is not to abandon what you have started, withstand the load and not give up in moments of weakness. It is enough to play sports 3 times a week for 40-60 minutes.
• Excellent efficient home complex of the 10 breathing-pose exercises for holding the breath - Bodyflex, it requires only 15 minutes a day, does not require special physical training and the services of a trainer (you can learn it yourself), this set of exercises is ideal for housewives and women after pregnancy, the volume of the stomach decreases and occurs massage of internal organs.
• It is important to fight your own laziness- try to climb the stairs on foot, and not use the elevator, walk more often at a brisk pace or go jogging in the park, force yourself to clean the apartment once again or run out to take out the trash - everything will count!

• choose certain days and times for classes;
• you need to eat an hour before class;
• drink while exercising clean water little by little (1-2 sips at a time);
• breathe correctly: inhale through the nose, exhale through the mouth;
• do 10-15 repetitions and 2-3 sets of each exercise;
• do not eat for at least an hour after class.

Below we present 15 effective and simple exercises, which well burn fat all over the body and tone muscles. You can do all the above exercises in a complex, or you can select the preferred ones and work on the most problematic areas:

Squats Muscles of the back, buttocks, press, back of the thigh. Slowly squat from a standing position so that your thighs are parallel to the floor. Can be weighted (dumbbells)

Pushups Back muscles, triceps and biceps. Hands are close to each other, wrists are in line with shoulders. During maximum push-ups, press your elbows to the body.

Bridge Muscles of the back and buttocks. Push the pelvis forward from a supine position with bent legs.

Forward lunges Gluteus muscle, anterior thigh. Alternate lunges with the left and right foot forward from a standing position. When lunging the hip working leg should be parallel to the floor.

Mahi back Muscles of the buttocks and back of the thigh. From a standing position, take your legs back, bending the body forward and touching the floor with your fingers.

Board All muscles of the body. Put the forearms parallel to each other and raise the body, leaning on the toes of straight legs. Hold 90 sec.

Deep triceps Back surface of the shoulder. Lean your hands on the sofa (bench) behind you and lower your pelvis down.

Balance Back muscles. From the position on all fours, stretch the right leg and left hand(then alternately change) and hold in this position for 90 seconds.

Balancing above the floor Muscles of the lower press and back. In the supine position, raise straight legs up, keeping the body and head in place (90 seconds).

Twisting bike Abdominal muscles. Spin the "bicycle" with your feet in the supine position, simultaneously lift the body to the right and left

Side lunges Anterior thigh muscle and buttocks. Lunge legs alternately to the sides from a standing position. Straight arms with the maximum stretch of the working leg should almost touch the floor.

Lunges forward and backward Muscles of the thighs and buttocks. Similar to lunges forward, only with a lunge, the supporting leg is retracted slightly back.

Burpee exercise All muscle groups. Squat, kick back, push up, return to squat, jump up.

pull up The latissimus dorsi and other types of back muscles. Pull the body on the hands on the horizontal bar as high as possible.

jump star Relaxation of the spinal column. Jumps - the starting position is spread arms up and legs wide on the floor. The second position is to make a clap with your hands, bring your legs in a jump closer to each other.

So, it is possible to lose weight without harm at home! To do this, you just need to eat right and be an active person. Having reached the desired weight, and most importantly - inner harmony, it is important to maintain this state and adhere to the lifestyle that the body gets used to during weight loss, because it is correct and healthy!

Often people are faced with the fact that, having lost weight, they begin to feel worse. All these strict diets, intense strength training, tasteless food or drinks have a negative impact on your health in one way or another, because everything must be in moderation. When asked whether it is possible to lose weight without harming the body, the answer is simple: it is possible if you follow the simple rules of a healthy lifestyle.

Basic rules for harmless weight loss

Losing weight without harm to your health is not so difficult, you just need to follow certain rules and take into account the characteristics of your body:

• It is important to pre-prepare for a course of weight loss. This means not only physical preparation (enrolling in a sports section or swimming pool), but also moral: you will certainly have to change, if not your lifestyle, then some habits - and this is always stressful.
• You need to lose weight gradually. It is impossible to lose weight quickly without harm to health: by sharply limiting the amount of food and increasing physical activity, you will earn a lot of problems with the stomach, immunity and nervous system.
• You can't set unattainable goals. If you have always worn 52 clothing sizes, you should not dream of changing it to 42 - this is hardly possible due to physiological reasons. But to reduce the volume by a couple of sizes is quite real.
• Combine physical activity with a healthy diet, then the process of losing weight will be much more effective and will not harm the body.
• As soon as you feel that your health is deteriorating, you should immediately seek help from a specialist who will help you adjust the weight loss program.
• It is impossible to lose weight without harm to health only with the help of mono-diets. In addition, the kilograms dropped in this way will quickly return at the end of the diet.
• It is necessary to monitor the drinking regime: drink at least 2 liters of water per day (not counting tea, coffee, juice).

gradual weight loss

In no case should you lose weight sharply, because it is very dangerous for health. All express weight loss programs are designed for a short period, about 3-4 days. For some, the result is not enough, and they continue to eat very poorly, losing strength over time. There is lethargy, apathy. In addition, there are a lot side effects, the consequences of which are difficult to eliminate:

• The liver is overloaded. This leads to poisoning of the body with toxins and decay products.
• Metabolism may be disturbed, which is fraught with diseases of the endocrine system.
• Acidosis occurs - a violation of the acid-base balance in the body.
• Drastic weight loss will not add to your attractiveness: the skin loses its elasticity, becomes flabby, sagging, hair becomes dull, and nails become brittle.
• Strict diets with food restrictions lead to beriberi. This is especially dangerous in winter, when immunity must be reinforced with vitamins and minerals.
• Due to nutritional deficiencies blood pressure decreases, headaches, weakness, dizziness, increased fatigue appear.
• Starvation often provokes swelling, after all, the expression “swollen from hunger” did not arise from scratch. Protein in the blood has the ability to retain water around itself, and with its lack, the liquid is distributed in the intercellular space.

In no case should you resort to fasting and express diets for people suffering from chronic diseases Gastrointestinal tract, cardiovascular system, diabetes mellitus. Such experiments are fraught with serious consequences for them, including death.

It is much more correct and reliable to lose weight gradually without harm to health, combining a reasonable diet with feasible physical activity. Nutritionists are sure: the slower the kilograms go, the less likely they are to return.

How to lose weight without harm to health

To reset excess weight without subsequent health problems, you just need to choose a diet that suits your lifestyle, add vitamin intake and exercise to it and, most importantly, be patient, because the ideal can never be reached quickly and easily.

Drinking regime

Water is life energy and strength. A person can live longer without food than without water, because the body consists of more than half of it. Therefore, while trying to lose weight, it is very important to constantly drink water. It helps to get rid of toxins and slags that have accumulated in the body over the previous time.. You need to drink at least 3 liters of liquid per day (including tea, coffee, compote, freshly squeezed juice, soup), while 2 liters of them should be ordinary purified water.

If you want to lose weight without harm to your health, then give up juices in packages and other drinks of dubious composition, carbonated lemonades and the like. Please note that the water you drink should be mineral (bottled) or, in extreme cases, filtered. This will help replenish your body with minerals.

vitamins

During the course of weight loss, one way or another, you will have to give up some products, or consume them in smaller quantities. This will affect your metabolism, immunity, general well-being, so do not be too lazy to drink a course of multivitamins. No matter how sparing the diet is, it is still stress for the body, and such care will help it recover faster. Choose a good multivitamin complex that contains the substances the body needs. Very useful regular fish fat- today you do not need to swallow it, struggling with disgust, the drug is available in capsules.

The approximate time for taking vitamins is 2 months. During this time, you just have time to adjust to a new diet. Then you can take a break.

Physical exercise

To date, there are many different programs for weight loss, which are based on physical activity. good option to get rid of extra pounds will be active walks or jogging, intensive cycling, cross-country skiing, jumping rope, gymnastics.

If time and financial possibilities allow, you need to enroll in a sports section, a fitness club or gym and follow the instructions of the instructor. In the sports complex you will find many activities to your liking: dancing, stretching, yoga, Pilates, swimming in the pool. Whatever you do, it should bring you pleasure and cheer up.

Power adjustment

Perhaps the most important and difficult part in order to lose weight without harm to health is a change in diet. This should be done gradually, without creating a stressful situation for your body. Wherein it is important to change not only the menu, but also the mode: learn to eat in small portions up to 6 times a day. Once a week, arrange unloading and drink only water (no gas). For convenience, it will be useful to keep a diary in which to record each meal, its energy value.

Reduce your intake of trans fats (fried, smoked), boil or bake meat, steam. Avoid convenience foods from the store, as no one can say for sure what they have in their composition. Forget about snacks - chips, sweets, cookies. Eat wholesome foods that contain carbohydrates, fiber, and protein components. When you switch to fractional meals, at first it will seem to you that you are eating even more than before. And you won't feel hungry.

It is not enough to simply reduce the amount of food. If you are serious about losing weight, you must be sure that you have reduced the calories consumed per day, thereby forcing the body to produce energy from fat reserves. At first you need to find out how many calories you need for normal activity during the day. For this, there are special formulas that help to calculate the necessary numbers:

• Women: 10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161.
• Men: 10*weight (kg) + 6.25*height(cm) - 5*age + 5.

The resulting figure should be multiplied by a multiplying factor, which varies depending on the activity:

• sedentary lifestyle: 1.2;
• low activity (walking, housework): 1.375;
• average activity (jogging, yoga, frequent walks): 1.55;
• high activity (sports 5-7 days a week): 1.725;
• very high activity (professional athletes): 1.9.

Diet without harm to health

To lose weight, it is not necessary to torture yourself with strict restrictions. There are types of diets for weight loss without harm to health, in which you only need to make a reasonable choice. useful products and rejection of harmful ones. Primary requirements:

• eat more green vegetables;
• consume foods containing calcium, phosphorus, vitamins, vegetable fats: lean meat, fish, dairy products, cereals;
• drink water before meals;
• do not eat fruit immediately after eating, but wait at least 30 minutes;
• exclude the consumption of sugar, flour products, fatty sauces.

Try the so-called English diet, designed for 21 days. Its meaning is the alternation of two "protein" days with two "vegetable" days.. But you should start the diet with two fasting days, on the first of which you need to drink a liter of milk, kefir or yogurt, supplementing them with one tomato and a slice of black bread, and on the second - eat two kilograms of fruit (bananas and grapes are excluded), washed down with a liter of unsweetened green tea.

Further on "protein" days, you can eat lean meat, baked fish, 1-2 eggs a day, a piece of cheese, grain bread, nuts. On "vegetable days" - cucumber and tomato salad, vegetable stew, stewed eggplant, zucchini, green beans. Apples, pears, seasonal berries are allowed.

Make the last day unloading again, similarly to the first. And remember that such a diet should be repeated no more than after 4-5 months.

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