Effective weight loss
Effective weight loss involves two weight loss options:
1. Getting rid of excess weight and improving the general condition of the body for a long time. Effective methods of losing weight in this case:
- Healthy lifestyle;
- Balanced diet;
- Dosed regular physical activity.
2. Dumping a significant amount of extra pounds in a short time. For such effective weight loss, they usually use:
- Starvation;
- Mono diets
- Hard, low-calorie diets.
Overweight in the body accumulates over a long period, and if a couple of extra pounds does not cause much discomfort, then with further weight gain, the load on all organs and systems increases, general health worsens, and psychological problems appear. It is necessary to determine what effective methods of losing weight should be chosen to solve the problem.
At first glance, it is preferable to lose weight quickly. Choose a suitable diet and, in a short time, severely limiting the diet, regain its former harmony. In this case, this is what happens - a sharp weight loss, due to nutritional deficiencies, makes the body go into a saving mode by reducing the rate of metabolism. Consequently, at the end of the diet, as soon as the usual diet is restored, the lost weight quickly returns. And since the metabolism is slowed down, the next extra pounds are gained. That is why it is believed that the general formula for all diets of fast effective weight loss is "minus ten, plus fifteen", the so-called "yo-yo effect".
Almost all methods of effective weight loss in a short time have a lot of contraindications and negatively affect the state of health and general well-being. Although many had to use them to lose a few extra pounds, correcting their figure before significant life events (anniversary, wedding, trip to a resort, etc.).
With a reasonable approach to the problem of excess weight for effective weight loss, one should focus not on momentary results from short-term severe restrictions, but on a fundamental change not only in the style and diet, but also in the lifestyle in general.
Effective weight loss at home
Engaging in effective weight loss at home is an easy task. Compliance with the rules of nutrition and exercise regimen over time will not only tidy up the figure, improve family life, but also significantly improve health.
The most significant component of effective weight loss at home is a complete balanced diet, which includes:
- Correct proteins - lean meats, poultry, legumes, low-fat dairy and fermented milk products;
- Healthy fats - fatty fish containing omega acids, vegetable oils, mainly olive and flaxseed, low-fat butter;
- Complex carbohydrates - whole grain or bran bread, cereals, brown rice, various fruits and berries, dried fruits, natural honey;
- The optimal ratio of proteins, fats, carbohydrates - BJU balance. It has been established that the following amount of calories should be supplied to the daily ration - 45-65% from carbohydrates, 20-35% from fats, 10-35% from proteins. For those wishing to lose weight, you should adhere to the ratio of BZHU 30-20-50;
- Vitamins in sufficient quantities - a lot of fruits, vegetables, mostly raw, beef liver, nuts;
- Products that help cleanse the body and stimulate weight loss - ginger, garlic, white wine, balsamic vinegar;
- Clean drinking water, at least 1.5-2.0 liters per day, it is advisable to drink a glass of water 15-20 minutes before meals.
All food that ends up on the table must be healthy for effective weight loss. It is necessary to abandon semi-finished products and industrial products, since they have a high content of preservatives, emulsifiers, trans fats, flavors, flavor enhancers and other harmful chemical compounds. No croutons, chips, instant food (fast food), sugary and carbonated drinks, juice from packages.
Meals should be prepared from natural, fresh products, which are best purchased on the market or in special sections of supermarkets. Add as little salt as possible, in extreme cases, use sea or iodized salt. The amount of salt necessary for the body is already contained in the products, and its excess retains water in the body, preventing its purification, increases puffiness and inhibits the process of losing weight.
An important point of effective weight loss is the correct diet. It is advisable to eat at the same time, at least 4-5 times during the day, in small portions. Have dinner no later than seven in the evening or at least four hours before bedtime.
Nutritionists consider cleansing with the modern sorbent Enterosgel to be a necessary step in any weight loss program. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke dietary nausea, an unpleasant taste in the mouth, stool disturbances, dullness of the skin, the appearance of acne and spots on it. This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception in long courses, unlike other sorbents.
Exercise for effective weight loss
Regular exercise and metered physical activity are necessary in the process of effective weight loss to increase energy expenditure, strengthen muscle tone, improve blood circulation and improve the body's health.
Performing the following simple set of exercises daily as morning or evening exercises will speed up weight loss and improve your overall physical condition:
- Raise your arms through the sides up, stretch and bend in your chest, lifting on your toes. Get down to a full foot, hands through the sides down;
- One hand on the belt, with the other hand raised above the head, perform circles. Change your hand;
- Hands on the belt, rise on toes, perform circles with the ankles to the left and right sides alternately;
- Legs shoulder-width apart, hands on the belt, circular movements at the waist to the right and left;
- Feet shoulder-width apart, hands on the belt, put the left leg to the left, bend over to it, the right hand above the head stretches to the left parallel to the floor. Repeat the other way.
Also, for effective weight loss will be useful:
- Legs together, arms down, raising the arms up with an alternate swing of the legs back;
- Legs shoulder-width apart, hands on the belt, turning the body to the left with a swing with the right hand to the left and vice versa;
- Hands in front of you to chest height, feet shoulder-width apart, swing a leg to the opposite hand, touch the fingers with toes;
- Legs together, arms along the body, squats with arms extended forward alternate with squats when the hands touch the floor;
- Legs together, four jumps on two legs, two jumps on the right and on the left leg.
At first, you can do all the exercises 2-4 times, gradually increasing the load. It is optimal to perform each exercise 8-10 times, until you feel pleasantly tired.
Effective weight loss is possible only when the desire to look good and feel great is more than the desire to eat tasty and plentiful food, and move as little as possible.
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