How to lose weight without harm
Losing weight has become fashionable, and rightly so. But before you start starving yourself for a year or tormenting yourself with unbearable physical exertion, you need to realize that rapid weight loss can cause no less harm to the body than obesity.
The harm from losing weight increases in proportion to the rate of weight loss. That is, the faster the hated kilograms go away, the more the cells, tissues, and organs suffer.
But not everyone today will agree to wait for results, if not for years, then for months; after all, the rhythm of life dictates its own laws. And there is no need to wait, you just need to continue living, enjoying every new day that takes away at least a few grams of excess fat.
How to lose weight without harm - reduce weight gradually, no more than 1.5 kg per month. These are optimal values, confirmed by many years of clinical observations by doctors.
Is it possible to lose weight quickly
Photo: pixabay.com
If you follow radical diets and significantly reduce your diet, you can lose weight in record time. However, experts advise not to chase a quick result, because its effectiveness will not last long. Lost kilograms can come back just as quickly. If you really want to gain a slim figure for a long time and maintain health, then it is better to lose weight gradually, gradually adjusting your diet. Start monitoring the quality of food you eat, reduce portions. Enterosorbent drugs will also help cleanse the body of accumulated toxins.
Harm from rapid weight loss - loss of attractiveness
The harm from rapid weight loss is noticeable even to non-professionals. The grayish tint of sagging skin emphasizes the inexpressiveness of a haggard face, surrounded by dull strands of dry, sparse hair. The loss of attractiveness is upsetting, and endless questions from strangers about your health are annoying.
The rosy promises of advertising photos before and after weight loss do not come true, which aggravates depression. But, it would seem, we should be happy, since the weight has nevertheless decreased.
The harm from rapid weight loss is manifested by a failure in the regulatory and metabolic systems.
The body of a healthy person is a very complex open system, capable of regular renewal on the one hand, and maintaining a constant composition on the other hand.
The reserves of biochemical processes continuously occurring in living cells are large, but they have their limits.
Essential nutrients must certainly be supplied with food, otherwise the synthesis of new substances is disrupted, which sooner or later leads to serious illnesses.
Harm from rapid weight loss - infertility
Sufficiently long-term food restriction affects the depletion of the nervous and humoral systems. The menstrual cycle in women becomes irregular, follicle maturation stops, and ovulation does not occur.
A starving woman can become infertile. And if pregnancy does occur, the risk of premature birth or miscarriage increases many times over.
No less serious negative processes occur in the bodies of men, although they do not have such obvious manifestations.
The easiest way to lose weight
There are a number of simple recommendations that you can follow to easily lose weight:
- Avoid sugar, flour, fat and sweets
- Say no to all carbonated drinks
- Drink plenty of water, at least two liters a day. Often hunger is caused by a lack of fluid, and not by a lack of food.
- Eat less salt
- Give up fast food, cook at home and switch completely or at least partially to homemade food
- Have fasting days once a week
Harm from rapid weight loss - dizziness and dystonia
Today it has become fashionable to eat low-fat foods. Wanting to lose weight, people buy products in supermarkets and other retail outlets that are positioned as healthy food, although they actually are not.
Why shouldn't low-fat foods be included in the menu?
When fat is removed from milk, cottage cheese, kefir or sour cream, they lose not only their taste, but also their consistency.
Tasteless and unattractive dishes are not in high consumer demand, and both manufacturers and sellers know this truth. For this reason, they resort to a variety of tricks.
Instead of removed fat, thickeners, flavors, dyes, flavors and other additives are introduced into the finished product recipe. As a result of all these falsifications, the calorie content of the finished dish becomes even higher than that of its analogue with normal fat content, because starch and other fast sugars most often act as thickeners.
How to lose weight without harm - stop eating low-fat foods, replacing them with natural ones. Whole cow's milk contains essential fatty acids necessary for the normal functioning of the nervous system and the timely transmission of nerve impulses.
A deficiency of essential nutritional factors leads to attacks of dizziness, severe headaches and other rather unpleasant symptoms.
Harm from rapid weight loss - emotional stress
In order to lose a few kilograms in a week, you have to fast, that is, limit the calorie intake and its quantity.
You should not believe advertising that persistently convinces you that you can maintain your usual lifestyle and lose 10 kg in a week with the help of some overseas weight loss product.
If such drugs exist, then weight loss is ensured by the diuretic or laxative effect of its ingredients. The most dangerous means for losing weight cause such severe intoxication that the person losing weight practically loses his appetite. The use of such drugs threatens the development of severe liver or kidney failure, including death. The extra pounds will go away, taking with them not only attractiveness, but also health.
It turns out that any intensive weight loss always turns into a real mockery of oneself. The restrictions to which someone who is losing weight subjects themselves destroys their mood and kills their joy in life.
Your favorite job becomes a challenge, loved ones irritate you, and your creative abilities fall into a lethargic state. Negative emotions accumulate and one day they can lead to a real explosion.
However, there is another outcome, no less sad, this is depression. The development of astheno-neurotic syndrome is manifested by apathy, persistent loss of appetite, and immersion in one’s own negative emotions. It would be hard to call such a person beautiful, and communication with him sometimes turns into a real test. Is it worth shaking your own nervous system for some incomprehensible purpose?
How to force yourself to lose weight
Before you start losing weight, set yourself a clear, achievable goal and a deadline for it. In losing weight, as in any other endeavor, motivation is important. Think about the benefits that losing weight will give you, visualize them.
Ways of motivation:
- Cloth. Convince yourself of how good you will look in clothes when you lose weight, or buy something a size smaller to increase your desire to lose weight and fit into it.
- Nutrition. Get into the habit of eating healthy and healthy. Healthy eating habits will help you stay slim for many years.
- Environment. During this period, support from the environment is important. Let your loved ones support you on the way to your cherished goal.
- Lifestyle. Learn new habits, reconsider your usual lifestyle, become more active.
- Thoughts. Change negative beliefs to positive ones. Try to think not about the restrictions that the diet imposes on you, but about the advantages of the new lifestyle.
- Health. It's no secret that excess weight has a detrimental effect on health. So, by losing weight, you are taking a step towards improving your health.
The danger of losing weight quickly is that the results are short-lived.
As soon as the hunger strike ends, the weight returns, and always in excess. This is a law of physiology, it is useless to argue with it.
At the very beginning of this article, we mentioned that the main goal of internal regulatory systems is to maintain a constant composition. Whatever our weight, neuro-humoral regulatory systems will try to maintain it at the same level.
Today there are a number of scientific works proving the ineffectiveness of starvation diets for weight loss.
What happens on days when the body does not get the energy it needs? An alternative source of calories is the breakdown of muscle tissue. Why not fat? The answer is simple, like everything banal. Muscle is protein and is easier to burn than fat from fat cells. In addition, carbohydrates are needed to burn fat.
Anyone who studied biochemistry at a university has heard about the current expression: “fats burn in the flame of carbohydrates.” But when a person is fasting, there are too few carbohydrates to sacrifice for goals such as fat burning. Internal regulatory systems always choose the simplest and most economical path from a biochemical point of view.
This is why rapid weight loss is always accompanied by loss of muscle mass. But returning to a normal diet activates the process of deposition of endogenous fat.
There’s nothing you can do about it either; it’s more profitable to store energy in the form of fat. After a sufficiently long period of exercise, the weight returns, and all lost muscle mass is more than replaced by adipose tissue.
Fat is deposited not only in the subcutaneous folds, which disfigure the figure, but also in the internal organs, which in turn aggravates the health condition.
The harm from rapid weight loss lies in the high risk of developing severe obesity, including abdominal obesity. Abdominal obesity, in turn, provokes the development of impotence, diabetes, atherosclerosis and premature mortality.
A quick way to lose weight
In order to lose weight quickly, you should follow these tips:
- Drastically review and change your diet
- Drink plenty of water
- Exercise intensely - at least an hour and a half a day to speed up the fat burning process
- Sleep at least 8 hours a day. You should go to bed no later than 23.00; you should not eat before bed. The last meal should be at least three hours before bedtime.
A protein diet consisting of seafood, lean fish, chicken, vegetables and dairy products also helps. This diet allows you to lose weight and at the same time feel full, completely saturates the body with protein.
How to lose weight without harm - eat breakfast every day
You should start your morning with a glass of clean, raw water, which helps refresh the digestive tract and prepare it for food. And 30 - 40 minutes after getting up, you need to have breakfast.
Breakfast for weight loss should not consist of fast carbohydrates, which include sugar, glucose, fructose, refined starch or premium wheat flour.
That is, confectionery products, muesli, crackers, curds, and yoghurts purchased in supermarkets are not suitable.
The harm from fast carbohydrates lies in stimulating the release of insulin.
With the help of this hormone, blood glucose levels sharply decrease and appetite increases. And the more ready-made food we eat, the more insulin enters the blood, the more fat is deposited, the sooner we want to eat again .
Where does fat come from? All excess glucose entering the cells with the help of insulin is immediately converted into triglycerides, which tend to accumulate into low-density lipoproteins and clog the lumen of blood vessels with sclerotic plaques.
It turns out that the diet of the modern civilized population, oversaturated with fast carbohydrates, leads to the development of obesity, atherosclerosis, arterial hypertension, and all other troubles that arise from them.
This list can be supplemented with type 2 diabetes mellitus, the pathogenesis of which is based on a decrease in the sensitivity of receptors to insulin.
The level of this hormone in the blood may be normal or even elevated, but the receptors do not perceive it, and therefore diabetes develops. And the reason for resistance is the abuse of sweet foods.
But there are other carbohydrates that are good for health, including unrefined grains, natural vegetables and fruits, plant seeds, nuts, legumes and other natural foods.
All food that comes off the food industry conveyors contains a lot of fast carbohydrates and very few healthy ingredients.
How to lose weight without harm - give up ready-made meals and start cooking really healthy food. Buckwheat, pearl barley or oatmeal (porridge) is the best breakfast for weight loss.
An alternative to natural porridges can be pancakes or pancakes made from whole grain flour with sour cream, butter or honey, an omelet with meat and herbs, seasoned with fresh tomatoes, sweet peppers, and green peas.
A traditional cup of coffee is fine, but don't add sugar to it. But it is better to avoid freshly prepared fruit or berry juices.
All fruits and berries contain a monosaccharide called fructose. Fructose is a fast carbohydrate, the consumption of which leads to the release of insulin into the blood.
When we eat whole fruits, this monosaccharide is absorbed gradually, because it is contained inside tiny cells surrounded by a cellulose membrane, the destruction of which takes a lot of time.
But with the help of a juicer, this process is eliminated from digestion, and freshly prepared juice is a simple solution of fructose and fruit acids in water.
Based on the results of a number of scientific studies, disappointing conclusions were made that the craze for freshly squeezed juices has accelerated the development of the diabetes mellitus pandemic , which has swept the entire civilized world.
Effective weight loss without harm to health: basic rules
How to lose weight at home without harm to the body?
Is it possible to lose excess weight without harming your body? Many experienced nutritionists give a positive answer to this question. But, in order to achieve what you want, you should follow a few simple rules for losing excess weight.
Clear motivational setting
First of all, anyone who wants to lose weight must prepare themselves psychologically. He needs to clearly understand the goals he is pursuing, because otherwise it will lead to failure. Maybe a person wants to become more attractive, change his life: get a promising job where appearance is important, improve his health, or even just make someone like him. Goal setting is an important step. The best option would be if there are several goals.
After goals are determined, the realization comes that they will not be achieved if a person adopts a new way of life, which will not be temporary, but permanent. The transition to a new rhythm should be carried out gradually. Only in this case will it be possible to gain not only a new appearance, but also the strength to change.
Switching to proper nutrition
There is no need to exhaust the body with strict diets or severe fasting days. Yes, they can give a positive result, but it will be temporary, and the body will be weakened, exhausted, and this will certainly affect the health of the person losing weight.
In order to get rid of extra pounds, there is absolutely no need to limit yourself in food. On the contrary, food should be complete and tasty. You need to eat up to 5-6 times a day, but in small portions, gradually giving up unhealthy and high-calorie foods, replacing them with fruits, vegetables, low-fat soups and casseroles. The last meal should be 3 – 4 hours before bedtime.
Keeping a food diary can be very useful at such a moment, in which you should write down all the foods you eat throughout the day. The result will not be long in coming, and the first successes are already excellent further motivation.
Be sure to read: Rules for a balanced diet and effectiveness for losing weight
Compliance with drinking regime
Every living organism needs water, and a lack of it can lead to dehydration. But water is also the most faithful and reliable assistant in losing weight. Many sources contain information that each person needs to drink up to 2 liters of ordinary water per day (teas, coffee, other drinks and soups are not taken into account). This is somewhat incorrect data. The volume of water required for consumption is individual for each person, and it can be calculated using the formula: for every kilogram of weight you need to consume 30 ml of water. This is the minimum daily dose. If the goal is weight loss, then you need to add another 1 liter to the result obtained.
If you maintain a water regime, it is better to give up coffee, packaged and carbonated drinks. There is also a taboo on alcohol.
We should not forget that a glass of water drunk immediately after waking up makes the body work, and before eating it partially reduces the feeling of hunger and prevents you from eating too much.
Regular physical activity
Many owners of non-standard figures set their goal to lose weight in a specific area: stomach, hips, legs... But losing weight in a certain place is impossible. The silhouette can only be made more proportional and fit, but this requires not only proper nutrition, but also regular physical activity. The most important thing at this moment is to spend more calories than the body receives from food.
You shouldn’t immediately choose long, tedious workouts. You need to start with the basics: walking, gradually increasing over time or turning into running, daily half-hour fitness classes at home. Or maybe you would prefer dancing, Pilatex, yoga or aerobics?
The most important rule, regardless of the choice of physical activity, is its regularity.
It is impossible to deny the fact that at first there may be discomfort and a desire to quit, but gradually the body will begin to get used to the stress, and the changes occurring in your body will become an additional incentive.
Complete rest
Sleep is the main cure not only for many diseases, but also an assistant in normalizing weight. It has long been clear that there is a pattern between excess weight and lack of sleep: even a week of lack of sleep can negatively affect your figure, causing the scales to shift upward by a whole kilogram. Adequate sleep is as important for the body as proper nutrition and exercise. That is why anyone who wants to lose weight should pay special attention to their regimen.
It is also necessary to remember that an adult should sleep at least 7 hours a day. It is very important to fall asleep and wake up at the same time. Yes, of course, on weekends you can pamper yourself a little and lie in bed longer than usual, but if you have a clear goal of losing weight, you need to monitor the duration and quality of this type of rest.
Losing weight at home without harm to health is a goal that everyone can achieve. But, in order to find the desired figure, you need to follow a few simple rules. There is no need to go on strict diets or subject the body to exhausting physical activity.
A great figure is not a diet designed for one month or irregular sports activities. An excellent silhouette means a new lifestyle, proper nutrition, movement, energy and good mood. Focusing on losing weight, painful fasting, counting calories - all this will lead to moral exhaustion and breakdown. Fill your life with pleasant moments, try to spend more time outdoors, organize hiking trips with friends, walk with your pets, play your favorite music while exercising. This will have a beneficial effect on your emotional state, and, therefore, will lead to the long-awaited result faster.
