Lose weight in a month without harming your health

People often find that they start to feel worse because they lose weight. All these strict diets, strenuous exercise, unpalatable foods or drinks have a negative impact on your health in one way or another, because everything must be kept in the norm. The answer to the question of whether it is possible to lose weight without harming the body is simple: if you follow the simple rules of a healthy lifestyle, you can.

Basic rules of harmless weight loss

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

  • It is important to prepare for a weight loss course in advance. This means not only physical training (signing up for a gym or swimming pool), but also spiritual: you will need to change your lifestyle, then some habits - and this is always stressful.
  • You need to lose weight gradually. It is impossible to lose weight fast without harming your health: by sharply limiting the amount of food and increasing physical activity, you will gain a lot of problems with the stomach, immunity and nervous system.
  • You can't set unattainable goals for yourself. If you've always worn a size 52 dress, you shouldn't dream of changing it to size 42 - which is hardly possible for physiological reasons. However, it is quite possible to reduce the volume by several measurements.
  • Combine physical activity with a proper diet, then the weight loss process will be more effective and will not harm the body.
  • As soon as you feel that your health is deteriorating, you should immediately seek the help of a specialist who will help you adjust your weight loss program.
  • You can't lose weight without harming your health only with the help of mono diets. In addition, the pounds lost in this way will soon return at the end of the diet
  • You should follow your drinking regimen: for at least 2 liters of water per day (excluding tea, coffee, juice).

Gradual weight loss

how to lose weight without harming your health

You should never lose weight because it is very dangerous for your health. All fast weight loss programs are designed for a short time, about 3-4 days. For some, the result is not enough, and over time they lose their strength and continue to eat very poorly. Apathy and apathy appear.

In addition, there are many side effects that are difficult to eliminate:

  • The liver is overloaded. This causes the body to be poisoned by toxins and putrefaction products.
  • Metabolism can be disturbed, which is fraught with diseases of the endocrine system.
  • Acidosis occurs - a violation of the acid-base balance in the body.
  • Dramatic weight loss will not add to your attractiveness: the skin loses elasticity, becomes soft, sagging, hair freezes, nails become brittle.
  • Strict dietary restrictions lead to vitamin deficiency. This is especially dangerous in winter, when immunity must be strengthened with vitamins and minerals.
  • Malnutrition lowers blood pressure, causes headaches, weakness, dizziness and increased fatigue.
  • Fasting often leads to payment, because the phrase "swell with hunger" did not come from scratch. The protein in the blood is able to retain the surrounding water, and when it is not enough, the fluid is distributed in the intercellular space.

Under no circumstances should you fast or resort to a fast diet for people suffering from diseases of the gastrointestinal tract, cardiovascular system, diabetes. Such experiences are fraught with serious consequences, including death.

It is more correct and safer to lose weight gradually without harming your health by combining a reasonable diet with possible physical activity. Nutritionists are convinced that the slower the weight gain, the less likely it is to return.

How to lose weight without harming your health

To lose weight without additional health problems, you just need to choose a diet that suits your lifestyle, add vitamins to it and exercise, and most importantly be patient, because you can never get to the ideal quickly and easily.

Drinking mode

Water is the energy of life and power. A person can live longer without water and food, because the body consists of more than half. Therefore, it is very important to drink water regularly when trying to lose weight. Helps get rid of toxins and toxins accumulated in the body in the previous period. You should drink at least 3 liters of fluid a day (including tea, coffee, compote, freshly squeezed juice, soup), of which 2 liters should be ordinary purified water.

If you want to lose weight without compromising your health, avoid juices and other beverages with questionable content, carbonated lemonades and the like. Keep in mind that the water you drink should be mineral (bottled) or filtered in extreme conditions. This will help replenish your body with minerals.

Vitamins

Vitamins needed during weight loss

While losing weight, you should avoid certain foods in one way or another or consume less. This will affect your metabolism, immunity, and overall health, so don't be lazy to take a multivitamin. No matter how delicate the diet, it is still stressful for the body, and such care will help it recover faster. Choose a good multivitamin that contains the nutrients your body needs. Ordinary fish oil is very useful - today you do not need to swallow it to combat the abomination, the drug is available in capsules.

Approximate conditions of vitamin intake - 2 months. During this time, you only have time to adapt to a new diet. Then you can take a break.

Physical activity

Today, there are many different weight loss programs based on physical activity. A good choice to get rid of extra pounds will be active walks or jogging, cycling, jogging, skipping rope, gymnastics.

If time and financial resources allow, you should sign up for a gym, fitness club or gym and follow the instructor's instructions. In the sports complex you will find many activities for your taste: dancing, stretching, yoga, Pilates, swimming in the pool. Whatever you do, you should enjoy it and be inspired.

Power adjustment

Perhaps the most important and difficult part of losing weight without harming your health is to change your diet. This should be done gradually without creating a stressful situation for your body. At the same time, 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. Discharge once a week and only for water (without gas). For convenience, it will be useful to keep a diary of each meal, energy value.

Reduce trans fat intake (fried, smoked), boil or cook meat, steam. Discard semi-finished products from the store, because no one can say exactly what they contain. Don't forget snacks - chips, sweets, cookies. Eat a complete meal containing carbohydrates, fiber, protein components. When you switch to fractional meals, you will first see that you are eating more than before. You will not feel hungry.

Calorie counting of meals

Calorie counting for weight loss

It is not enough to reduce the amount of food. If you are serious about losing weight, you need to make sure that you reduce the calories you consume daily, thereby forcing your body to release energy from fat reserves. First you need to know how many calories you need for normal activity during the day. There are special formulas to help you calculate the required numbers:

  • Women: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age - 161.
  • Men: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age + 5.

The result indicator should be multiplied by the multiplication factor depending on the activity:

  • sedentary lifestyle: 1. 2;
  • low activity (walking, homework): 1. 375;
  • moderate activity (running, yoga, frequent walking): 1. 55;
  • high activity (doing sports 5-7 days a week): 1. 725;
  • very active (professional athletes): 1. 9.

Healthy Diet

You don't have to torture yourself with serious restrictions to lose weight. There are healthy weight loss diets that only require you to choose healthy foods wisely and avoid harmful foods.

Basic requirements:

  • eat more green vegetables;
  • Eat foods that contain calcium, phosphorus, vitamins, vegetable oils: lean meat, fish, fermented dairy products, cereals;
  • drink water before meals;
  • Do not eat fruit immediately after eating, but wait at least 30 minutes;
  • Eliminate the consumption of sugar, flour products, fatty sauces.

Try the so-called English 21-day diet. It means replacing two "protein" days with two "vegetables". But you should start your diet with two days of fasting, the first of which should not drink a liter of milk, kefir or yogurt, add a tomato and a slice of black bread, the second eat two kilograms of fruit (excluding bananas and grapes), washed down with a liter of sugar-free greens. tea.

In addition, on "protein" days you can eat lean meat, boiled fish, 1-2 eggs a day, a piece of cheese, whole grain bread, nuts. "In the days of vegetables" - cucumber and tomato salad, vegetable casserole, baked eggplant, pumpkin, green beans. Apples, pears, seasonal berries are allowed.

Empty the last day again, similar to the first day. And do not forget that such a diet should be repeated more often than 4-5 months.