5 harmless ways to lose weight: effective methods

It is safe to lose weight only gradually, following a few rules. Proper nutrition, drinking regimen, regular physical activity, some SPA procedures and fasting days will help you to effectively lose weight. The choice of weight loss method should be based on the initial weight and health status.

Proper nutrition

The basis of successful weight loss is a balanced, healthy diet.

Popular diets often ignore a person's need for vitamins, minerals, fats and proteins. As a result of their use, metabolism is disturbed, hypovitaminosis occurs, teeth, nails, hair are destroyed. Strict diets lead to rapid exhaustion, a decrease in muscle mass.

For gradual, harmless weight loss, you should adhere to the following nutritional rules:

effective weight loss methods
  • The diet should consist of light meals rich in proteins, fiber, complex carbohydrates.
  • The daily calorie intake during the entire period of weight loss should be approximately the same (1500-1700 calories).
  • The daily diet should include at least 45-50 g of fat to maintain the normal functioning of the endocrine system.
  • Exclude sweet, starchy, fatty sauces from the menu, limit salt intake.
  • Dishes are recommended to be baked, boiled or stewed. Frying is allowed in a dry frying pan without oil.
  • The last meal should be 3-4 hours before bedtime.
  • Avoid hunger, eat small meals every 2-3 hours, preferably at the same time.
  • Include a variety of foods, fresh vegetables, fruits in your diet.
  • Avoid packaged sweet yogurt juices, carbonated drinks. They contain a lot of sugar, calories and trigger a spike in blood glucose levels.
  • Drink plenty of clean water (1. 5–2 liters).

Physical Activity

To lose weight faster, you need to increase your calorie expenditure. Training in the gym, swimming pool, regular active team games, dances will be effective. There are also sets of exercises for home workouts.

You can increase your calorie consumption in the following ways:

  • walk 5-10 km daily;
  • stop using the elevator;
  • often play outdoor games with children, pets.

The more your weight, the more gradual and gentle physical activity should be. Start with light short daily walks or short exercises. It is important to tune in to a new lifestyle and get used to the stress. This will help avoid stress and physical strain.

SPA procedures

Massage, sauna, body wraps and other procedures improve blood circulation in adipose tissues, lymph drainage, which contributes to weight loss. In addition, the sauna relaxes muscles, helps relieve stress, and removes salts and toxins. In one SPA procedure, you can reduce the weight by 0. 5-1. 5 kg.

You can lose weight with:

slimming spa treatments
  • hot, cold wraps;
  • lymphatic drainage massage;
  • vibration massage;
  • honey massage.

Treatments can be performed independently or visit a specialist. To achieve the result, a course of 7-10 sessions is required.

Please note that such methods of losing weight at home for women have some contraindications:

  • varicose veins;
  • hypertension;
  • vasculitis;
  • malignant neoplasms;
  • presence of vascular anomalies;
  • infectious skin diseases;
  • increased body temperature;
  • pregnancy.

Water balance

Adequate water intake helps prevent swelling. In addition, proper drinking regime helps to eliminate acute hunger and not overeat. You should consume about 2 liters of water, unsweetened green tea, herbal decoctions per day. Be sure to drink during training, in small sips. Please note that drinking tea or water is not recommended - this contributes to the stretching of the stomach walls.

Fasting days

A one-day diet, it involves the use of 1-2 foods. Fasting days are spent on raw vegetables, fruits, kefir or cottage cheese. Food is divided into 5-6 meals. The total calorie content does not exceed 800–1000 kcal. For weight loss, short-term diets should be carried out at least 1 time per week.

The benefits of fasting days are as follows:

  1. Short-term stress for the body contributes to the restructuring of metabolism.
  2. Unloading the digestive tract.
  3. Short-term food restriction cleanses the body of toxic metabolic end products.
  4. Adaptation to proper nutrition is better.
  5. Unloading helps to get rid of excess fluid and salts.