We lose weight properly: Dietary recommendations

To lose weight is the dream of many.According to statistics, almost 80% of women are dissatisfied with their weight and few people have not tried all diets until the age of 20.Men usually think about this later by girls and weaken in the name of maintaining health.One way or another the question "How to lose weight?"They are interested in almost everyone.

The benefits and harm of weight loss: the effect of hunger on the body

Hardness is good for many reasons.Obesity and excess weight create a large load of the heart and spine, and the liver suffers - its cells are degenerated in fat and cease to function.The very weight loss process can be risky, especially if a person who has never limited himself to food suddenly begins to starve or drink "magic" teas and pills with a suspicious composition.However, weight loss without harm to health is required, some rules are required.Otherwise, after a strict diet, the weight will quickly return and the beating will only get worse.

Many dream of losing weight quickly by dropping 20 kg in several months.However, this pace is very dangerous to the body.One can take up to 3 kg of fat a month, the rest is only water.The safe weight loss rate is the same.Strict diets that promise that rapid weight loss affects the condition of all tissues in order to be the scarce diet, they do not receive enough amino acids needed to regenerate cells.The weight goes away, but not so much because of fat, but by reducing muscle volume.

The hunger is also a blow to the liver.For this organ, rapid weight loss is simply destructive - it can cause fatty dystrophy of hepatocytes.It should be noted that the symptoms can occur after a long period of time - when you have not been starving for a long time.The liver and various fat burners are harmful - often women are not even interested in what it consists of, and such agents can be very toxic.In addition, after a sharp weight loss, carbohydrates and fats are directed from the body to ... the liver, and a woman who strives for harmony is in the hospital with obesity to this organ or acute hepatitis.Fasting often damages the gallbladder.So, rapid weight loss leads to an increase in cholesterol levels and a decrease in the content of bile acid salts.As a result, excess cholesterol is not released and this contributes to the appearance of gallbladder stones.

Insufficient nutrition causes hypoglycaemia - a decrease in blood sugar.This affects the endocrine system and provokes hormonal disorders.Hunger fans suffer from menstrual disorders, depression and acute mood swings, they have skin rashes and stretching.

In a word, a strict diet and hunger also brings more harm to the body than benefit.Not to mention the fact that malnutrition slows down the metabolism and the pounds return very quickly - after all, during the diet, the body is used to save calories!Does this mean that weight loss without harm is impossible?Of course not.But proper weight loss is an electricity system, not two weeks of a difficult diet or giving up food.

The principles of proper weight loss

Healthy weight loss includes not only a balanced diet, but also some lifestyle changes.Here are some rules that will help you lose weight without consequences for well -being and beauty.

1. EatingSEat in small portions 5-6 times a day.Such a schedule is more physiological than the usual three meals a day.It prevents the accumulation of visceral fat.
2. Full menuSYour food should contain proteins, fats and carbohydrates at a ratio of 30:20:50.In addition, the best source of fat for you is ocean fish, nuts and vegetable oil, not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and grain bread, not cookies and sweets.
3. MovementSNo diet will give the desired effect if you sit still.Take a rule to spend at least 3 hours a day on your feet - even a regular walk will give the desired effect.This will spend at least 150 calories more.
4. Don't eat at nightSIf you go to bed at 11pm, it makes no sense to start restricting yourself in food after 6 - until you lie in bed, you will have time to hungry.However, the last meal should be 2 hours before bedtime and not later.If you feel an attack of hunger, drink water.Sweet soda and packaged juices should not be drunk - they have a lot of sugar and do not give a feeling of saturation.
5. Do not provoke yourselfSStop biting and it's very simple - just stop buying harmful foods.If you do not have chocolate at hand, you are unlikely to follow them at the first desire to eat sweets.Instead of sweets, keep strategic fruit supply in the refrigerator.
6. HomeSThe regimen is at the heart of healthy weight loss.Chronic lack of sleep destructively affects all processes and, first of all, metabolism.People suffering from insomnia lose longer than those who sleep for 7-8 hours.
7. Support the bodySHelp your body - take vitamin and antioxidant complexes, you can also maintain the liver by taking the preventive course of hepatoprotectors - medicines to protect the liver.

Proper weight loss diets: We lose weight without harm to health

Proper weight loss involves the use of healthy and dietary products and the rejection of high -calorie foods containing transgenic fats and sugar.

Healthy Weight Loss Products:

• Groups. The best - oatmeal and buckwheat.There are many fiber in these cereals that cleanse the body inside.They also contain the most important nutrients: proteins, fats, carbohydrates, as well as calcium, phosphorus, iodine, vitamins B1 and B2, RP.Porridge plate is an ideal diet breakfast.
• Fresh cheese. Soft cheeses - like mozzarella and feta - contain linoleic acid, which for a long time helps maintain the level of satiety and calcium, which speeds up the process of fat burning.
• Vegetables and fruits. They have many vitamins and fiber, and there are few calories, so greens and fruits are a great base for the right diet for weight loss.Orange and red vegetables and fruits have a lot of vitamin A, which is good for vision, beautiful skin and healthy liver.In green vegetables (especially in spinach and broccoli) it contains the entire complex of B vitamins, as well as potassium, iron and calcium.
• Fruits. A source of antioxidants and vitamins, as well as a useful alternative to sweets.
• Fish. Fish oil reduces cholesterol, cleans the vessels of plaques and reduces the risk of heart attack and stroke, also improves the brain and contains vitamin E, which is necessary for liver health.The fish is rich in vitamin D, the lack of which leads to depression and fragility of the bones.
• Eggs. 3-4 eggs a week - preventing stomach and duodenal ulcer, pancreatitis and nervous system disorders.Egg yolk contains fatty acids and choline, substances that "wean" the body to keep every calorie in a reserve and accelerate metabolism.
• BOBS. They are rich in protein and fiber, normalize digestion, quickly saturate and also prevent nervous disorders.
• Products made of coarse flour. Another dietary product that really gives a sense of saturation.Whole grain bread helps to overcome obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.In addition, there are many B vitamins useful for the liver.
• Dairy products. The source of the protein for the muscles, as well as the calcium needed for teeth, bones and metabolic processes.The lipoic acid contained in milk promotes liver health.
• Olive oil. It is a wonderful source of vitamin E. Olive oil lowers cholesterol, "cleans" the liver, accelerates metabolism and eliminates toxic substances.

This should be abandoned:

• White bread and sweets. There are almost no substances in white flour in white flour.These are empty calories that are saturated for a short time and are immediately deposited from the side.
• Canned food. Even useful products such as fish and vegetables lose their valuable properties in the conservation process.In addition, there is a lot of salt in canned goods that can cause pressure and swelling, as well as dyes and preservatives.
• Smoked meats. Like canned food, they contain a lot of salt and fat.
• Roasted. This is the first thing to refuse during the diet.Frying dishes contain a lot of oil, they are carcinogenic, harmful to the liver and pancreas and are very high calorie.

Medicines and programs used for weight loss

Why limit yourself and exercise if you can just go to the pharmacy and buy pills that promise weight loss without any effort, or magical cream that reduces volumes?

First, he is dangerous.Enlightened "natural" products can be the best way.At the worst result, the result can be tragic-there are already very young women in a hospital bed due to the use of such "drugs" and not all were saved.The consequences include toxic hepatitis, hormonal imbalances, psychoses, insomnia, heart attacks, dehydration due to vomiting and diarrhea, severe poisoning.Suffice it to say that many pills contain ultra high doses of caffeine, extracts of toxic plants that cause diarrhea, and other dangerous substances.

Second, even certified products, authorized and certified to reduce appetite and accelerate fat division, cannot be taken independently.Such tablets have many contraindications - from hypertension to nervous disorders and inflammatory processes.

Perhaps the weight loss cream is the most common medicine.Are they effective?Manufacturers promise smooth, tightened skin and reduction of volumes, but in order to achieve this effect, the cream must be applied with energy movements of the massage, preferably after exercise and cleaning the skin with pill.In addition, the result will be more noticeable if you limit yourself to sweets and fatty foods.The recommendations are reasonable, but think about it - does this story remind you of a tale of an ax?Massage, physical activity and healthy eating will in any case produce results with or without cream.

Tips for those who want to lose weight properly

1. Change the diet gradually. A sharp change in the menu can be a psychological shock.It seems - it's just food!However, a sudden rejection of the usual treats causes many people to feel unhappy.You do not need to fight yourself and worsen stress.Just gradually replace the useful harmful foods.Can't you live without a fried chicken?Eat it without skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of a chocolate cake, you can eat a fruit salad with natural creamy ice cream.So, step by step, you will learn how to eat properly and you will not quarrel because of the lack of will.The positive attitude is already half the success.
2. Eat only what you like. Even the most calorie food can be very tasty.Choose your favorite listing products and experiment.If you hate the cabbage, but in the name of harmony, only she eats, nothing good will come from it.
3. Set achievable goals. Each task becomes easier if it is divided into several small stages.Do not tell yourself: "By the end of the year I will lose 10 kg."It is better to promise that in a week you will not eat a slice of white bread or you will pass 3 kilometers every day.
4. Find your "your" store. Certainly somewhere near your home there is a store of natural healthy products and are very popular.There is no such thing - it doesn't matter, undoubtedly, there will be a farmers market nearby.In such places, harmful buns and sweets are rarely sold, but many fresh vegetables, herbs and rural eggs.Buy products there - there will be no temptation to pick up a bright box of cookies just in case from the shelf.
5. Do not be distracted while eating. Many of us are dinner in front of a TV or computer - and this is a very bad habit!Scientists have been proven: when we are focused on the movie, we eat one third more than we need.
6. Encourage yourself. Praise yourself for every kilogram dropped - you can even buy small gifts yourself (of course, unclear).And for diet disorders, you are punished not with shameful monologues, but with additional physical effort.Believe me, half an hour of running with a coward after eating the cake will be much more beneficial than three hours a monologue on the subject: "I am fat and I have no power at will."

If you firmly decide to regain your harmony for yourself, you will surely succeed!There are many examples when Pyshki, seriously referring to the problem, has become tightened beauties, and some have even become famous fitness trainers, such as Gillian Michaels, author of many popular video courses for those who want to lose weight.In order for the weight loss process to be enjoyable and safe, discuss your diet with your doctor.

Maintain liver functions in weight loss

Liver problems are the most common result of improper weight loss.But even if you do everything right, and it should not be taken away from strict diets and tablets with "fat", the liver needs help.

Hepatoprotectors are a whole class of medicines to maintain liver function.Their task is to protect the cells of this organ from the influence of the external environment, to strengthen them and to accelerate their recovery.The most common active component of such instruments are the main phospholipids that strengthen the walls of liver cells.The best phospholipids work in combination with glycirosic acid, a substance that is obtained from the root of the women's bill.Glycyrrizic acid is a powerful anti -inflammatory and antioxidant component.Perenial studies show that glycirosic acid phospholipids are most effective in restoring the normal functioning of the liver.The agents that include these substances strengthen liver cells, accelerate their regeneration and relieve inflammation.The clinical efficiency and safety profile of these components is confirmed and the price is regulated by the state.Hepatoprotectors are necessary not only for the complex treatment of liver disease, but also for their prevention.