We lose weight correctly: Dietologist's advice

Losing weight is a dream for many people.According to statistics, almost 80% of women are unhappy with their weight, and by the age of 20, few have not tried various diets.Usually, men usually go later than girls and lose weight to maintain health.One way or another, the question “How to lose weight?”.Interested in almost everyone.

Benefits and harms of weight loss: The effects of hunger on the body

There are many reasons for hardness.Obesity and too much weight creates a huge load on the heart and spine, and the liver is affected - its cells degenerate into fat and stop working.However, the weight loss process itself can be risky, especially if a person who has never restricted his own food suddenly starts starving to death or drinks pills with "magic" tea and suspicious ingredients.Losing weight without compromising health is possible, however, some rules are needed.Otherwise, after a strict diet, the weight will recover quickly and the well will deteriorate.

Many people dream of losing weight quickly, dropping 20 kilograms in a few months.However, this speed is very dangerous to the body.A person can consume up to 3 kilograms of fat per month, and the rest is just water.The safe speed of weight loss is the same.A strict diet that is expected to lose weight quickly will affect all tissue cattle's condition on the meager diet, and they do not receive enough cellular regeneration amino acids.The weight is gone, but not due to fat, but due to the reduction of muscle volume.

A hunger strike is also a blow to the liver.For this organ, rapid weight loss is just destructive – it can lead to lipodystrophy in liver cells.It should be noted that the symptoms can manifest after a long period of time - no hunger for a long time.The liver and various fat burners are harmful – usually women are not even interested in what they make up, and the funds can be very toxic.In addition, after a sharp weight gain, the body directs carbohydrates and fat toward the…liver, while women who strive to be harmonious are in the hospital, obesity or acute hepatitis.Fasting often damages the gallbladder.Therefore, rapid weight loss can lead to increased cholesterol levels and lower bile acid levels.As a result, excessive cholesterol does not excrete, which helps the stones in the gallbladder occur.

Insufficient nutrition can lead to hypoglycemia - reduced blood sugar.This can affect the endocrine system and cause hormone diseases.Fans who went on hunger have suffered from menstrual cycles, depression and keen mood swings, with rashes on their skin and stretching exercises.

Overall, strict diet and hunger do more harm to the body than good.Not to mention malnutrition slows down metabolism, and kilograms recover quickly - after all, in the diet, the body is used to save calories!Does this mean that weight loss without harming the body is impossible?Of course not.However, proper weight loss is a power system, not a two-week period for hard diets or food rejection.

Principles for proper weight loss

Healthy weight loss involves not only a balanced diet, but also lifestyle changes.Here are some rules, following that rule will help you lose weight without affecting good and beauty.

1. Fractional Nutrition.Snacks 5-6 times a day.This schedule is more physiological than the usual three meals a day.It prevents visceral fat from accumulation.
2. Complete menu.Your food should contain protein, fat and carbohydrates at a ratio of 30:20:50.Additionally, the best source of fat for you is marine fish, nuts and vegetable oils, rather than bacon and cream.Carbohydrates should be obtained from vegetables, fruits and cereal breads, not cookies and candies.
3. move.If you are still, having no diet will produce the desired effect.Do your best to spend at least 3 hours on your feet a day – even a simple walk will bring the desired results.So you will spend at least 150 calories.
4. Don't eat at night.If you go to bed at 11pm, it doesn't make sense to start limiting yourself to food after 6pm - by the time you're lying in bed, you'll have time to hunger.However, the last meal should be 2 hours before bed, not later.If you feel hungry, drink water.Sweet soda and packaged juices should not be drunk - they have a lot of sugar and don't give a saturation.
5. Don't provoke yourself.Stop "biting", it's very simple - stop buying harmful food.If you don't have chocolate on hand, it's unlikely that you will follow them in the desire to eat dessert for the first time.Instead of candy, keep a strategic supply of fruit in the refrigerator.
6. Domest.This model is the basis for healthy weight loss.Chronic sleep deficiency affects all processes destructively, first of all, metabolism.People with insomnia will lose weight longer than those who sleep 7-8 hours.
7. Support the body.Help your body - taking vitamins and antioxidant complexes, you can also support the liver by taking a preventive course of liver touchmeter - medications to protect the liver.

The right diet for weight loss: We lose weight without compromising health

Proper weight loss involves the use of healthy and dietary products, as well as the rejection of high-calorie foods containing GM fats and sugars.

Healthy weight loss products:

• Group.Best - oatmeal and buckwheat.There is a lot of fiber in these cereals to cleanse the body from the inside.They also contain the most important nutrients: protein, fat, carbohydrates, as well as calcium, phosphorus, iodine, vitamins B1 and B2, pp.A plate of porridge is an ideal dietary breakfast.
• Fresh cheese.Soft cheeses (such as mozzarella and feta) contain linoleic acid, which has long helped maintain satiety and calcium, thus accelerating the fat burning process.
• Vegetables and fruits.They have a lot of vitamins and fiber and have few calories, so greens and fruits are a great foundation for a proper weight loss diet.Among orange and red vegetables and fruits, there are lots of vitamin A, which is good for vision, beautiful skin and healthy liver.In green vegetables, especially in spinach and broccoli, the entire complex of B vitamins is contained, as well as potassium, iron and calcium.
• berry.Sources of antioxidants and vitamins, as well as useful alternatives to candy.
• fish.Fish oil reduces cholesterol, cleanses plaque blood vessels and reduces the risk of heart attacks and strokes, and can also improve the brain and contain vitamin E, which is essential for liver health.Fish are rich in vitamin D, and lack of it can lead to depression and vulnerability in the bones.
• egg.3-4 eggs per week - prevent gastric and duodenal ulcers, pancreatitis and neurological diseases.Egg yolks contain fatty acids and choline - substances that “wean” the body to preserve the reserves of each calories and accelerate metabolism.
• Bob.They are rich in protein and fiber, normalize digestibility, saturate rapidly, and prevent neurological diseases.
• Products made of coarse flour.Another dietary product that really gives a feeling of satisfaction. Whole grain bread helps beat obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has a lot of B vitamins, useful for the liver.
• Dairy products. The source of protein for muscles and essential for calcium, teeth, bones and metabolic processes.Lipoic acid, which is contained in milk, promotes liver health.
• olive oil.This is a wonderful source of vitamin E. olive oil lowers cholesterol, "cleans" the liver, accelerates metabolism and removes toxic substances.

This should be abandoned:

• White bread and pastries.There is almost no substance in white flour in white flour.These are empty calories that are saturated for a short time and instantly deposited on the sides.
• Canned food.In addition, there are a lot of salt in canned foods that can cause increased stress and swelling as well as dyes and preservatives.
• Smoked meat.Like couldned food, they contain a lot of salt and fats.
• bake.This is the first thing to refuse in diet.Fried dishes contain a lot of oil, they are carcinogenic, harmful to the liver and pancreas, and are very high.

Drugs and programs used for weight loss

If you can only go to the pharmacy and buy pills that can lose weight without any effort, or magic cream that reduces volume, why limit yourself and participate in exercise?

First of all, it is not safe.Enlightened "natural" products at best can be a dummy. In the worst case, it can be tragic due to the use of this "drug", which may be many young women in hospital beds and not everyone is saved.The consequences include toxic hepatitis, hormonal disorders, mental illness, insomnia, heart attacks, dehydration caused by vomiting and diarrhea, and severe poisoning.It can be said that many pills contain ultra-high doses of caffeine, toxic plant extracts that cause diarrhea, and other harmful substances.

Secondly, even permitted and certified certified products to reduce appetite and accelerate fat division cannot be adopted independently.There are many contraindications for this tablet – from hypertension to neurological diseases and inflammatory processes.

Weight loss cream is perhaps the most harmless treatment.Are they effective?Manufacturers are expected to smooth, tighten skin and reduce volume, but to achieve this effect, a vibrant massage exercise must be applied to the cream, preferably after the body is tired and after skin cleaning.Additionally, the results will be even more obvious if you limit yourself to candy and fatty foods.These suggestions are reasonable, but consider it - does this story remind you of fairy tales about porridge on the axe?In any case, massage, physical exercise and healthy nutrition will bring or be without cream.

Tips for those who want to lose weight correctly

1. Gradually change your diet.The sharp changes on the menu may be a psychological shock.It seems - just food!But suddenly rejecting the usual snacks can upset many people.No need to fight yourself and increase the pressure.Just gradually replace harmful foods.Can't you do not have fried chicken?Eat it without skin.Do you like chocolate?Replace harmful milk with healthy black.You can have fruit salads with natural cream ice cream instead of chocolate cakes.So step by step, you will teach yourself to make the right food without scolding yourself for lack of willpower.A positive attitude is half the success.
2. Eat only what you like.Even the lowest calorie food is delicious.Choose your favorite product from the allowed list and experiments.If you hate cabbage, but for harmony, she is the only food to eat, then that's all.
3. Set achievable goals.If you divide it into several small stages, any task will be easier.Don't say to yourself, "I'll lose 10 kilograms by the end of the year." It's better to guarantee that you won't eat a piece of white bread within a week, otherwise you'll pass 3 kilometers every day.
4. Find your "your" store.Of course, there are many natural health products somewhere near your home - very popular these days.There is no such thing - there is no doubt that there will be a farmers market nearby.In places like this, harmful bread and candies are rarely sold, but there are plenty of fresh vegetables, herbs and rustic eggs.Buy products there - there is no temptation to grab a bright box with cookies with cookies "just in case".
5. Don't be distracted in the meal.Many of us have dinner in front of a TV or computer - this is a very bad habit!Prove the scientists: When we focus on movies, we eat one third more than we need.
6. Encourage yourself. Praise yourself every kilogram - you can even buy small gifts yourself (not edible, of course).To violate diet, don’t punish yourself with derogatory monologues, but do extra physical effort.Trust me, running with cowards half an hour after eating the cake is much more than a three-hour monologue on the topic: “I’m fat, I don’t have the willpower.”

If you firmly decide to regain harmony, you will succeed!There are many examples where "Pyshki" pointed out this issue seriously, becoming a beauty, and some even became famous fitness coaches like Gillian Michaels, the author of a very popular video course for those who want to lose weight.To make the weight loss process pleasant and safe, discuss your diet with the subject doctor.

Maintain liver function while losing weight

Liver problems are the most common result of improper weight loss.But even if you do everything you can and won't be carried by a strict diet and "fat burner" tablet, the liver needs help.

Liver protectors are the whole class of drugs that support liver function.Their mission is to protect the cells of the organ from the external environment, enhance them and accelerate their recovery.The most common active ingredient of this tool is the essential phospholipids that enhance the walls of hepatocytes.The best phospholipids combined with sugar acids - a substance obtained from the roots of licorice.Sugar acid is a powerful anti-inflammatory and antioxidant ingredient.Perennial studies have shown that phospholipids of sugar acid are most effective in restoring normal liver function.Funds, including these substances, enhance liver cells, accelerate their regeneration and relieve inflammation.The clinical efficiency and safety of these components are confirmed and the cost is regulated by the state.Not only does complex treatment of liver disease require, but liver protective agents are also needed.