We lose weight correctly: Dietetologist's suggestions

To lose weight is a lot of dreams.According to statistics, almost 80% of women are dissatisfied with their weight and some do not try all types of diets at the age of 20.Men usually think of it earlier than children, and lose weight to maintain health.One way or another, the question "How to lose weight?"Interested in almost everyone.

Benefits and harm Losing weight: The effect of starvation on the body

Violence is good for many reasons.Obesity and overweight creates a large burden on the heart and spine, and the liver suffers - the cells decrease into the fat and stop functioning.However, the process of weight loss itself can be risky, especially if someone has never limited himself for the food suddenly to starve or drink "magic" tea and pills with suspicious composition.Losing weight without harming health is possible, however, some rules are needed.Otherwise, after a strict diet, the weight will return quickly, and the well -being will only worsen.

Many dreams of losing weight quickly, dropping 20 kg in a few months.However, this rate is very dangerous for the body.One can take up to 3 kg of fat a month, the rest is just water.Safe weight loss speed is the same.A strict diet that promises to lose weight that quickly affects the condition of all tissues to a small diet, they do not receive enough amino acids needed for cell regeneration.The weight is gone, but not much due to fat, but by reducing the amount of muscle.

Hungry strike is also a blow to the heart.For this organ, the rapid weight loss is just damaging - it can cause hepatocyte fats.Keep in mind that symptoms can be clear after a long time - when you haven't starved for a long time.The liver and a variety of harmful fat burners - often women are not interested in what they are, and the funds can be very toxic.In addition, after sharp weight loss, carbohydrates and fat are directed by the body to ... the liver, and a woman who seeks to harmonize in the hospital with the obesity of this organ or acute hepatitis.Fasting often harms the gall bladder.Therefore, rapid weight loss leads to increased cholesterol levels and decreased bile acid salt content.As a result, excessive cholesterol is not removed, and this contributes to the incidence of stone in the gall bladder.

Insufficient nutrition causes hypoglycemia - a decrease in blood sugar.This affects the endocrine system and causes hormone disruption.Fans of hunger attacks suffer from menstrual cycle, depression and sharp mood changes, they have rash on the skin and stretch.

In one word, a strict diet and, moreover, hunger brings more harm to the body than good.Not to mention the fact that the deficiency of the food slows down the metabolism and kilograms back 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 the right weight loss is a power system, and not two weeks of hard diet or refusing food.

The principle of proper weight loss

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

1. Fractional nutrition.Eat in small portions 5-6 times a day.Such a table is more physiologically than three regular servings a day.It prevents the accumulation of visceral fat.
2. A full menu.Your food should contain protein, fat, and carbohydrates in a 30:20:50 ratio.In addition, the best sources of fat for you are seafood, nuts and vegetable oils, and not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and cereal bread, and not from cookies and sugars.
3. Movement.No diet will have the desired effect if you sit still.Take the rules to spend at least 3 hours a day on your feet - even a simple walk will have the desired effect.Therefore, you will spend at least 150 calories.
4. Do not eat at night.If you sleep at 11pm, it doesn't make sense to start limiting yourself to the food after 6 - when you lie on the bed, you will have time to be hungry.However, the last meal must be 2 hours before bedtime and soon.If you feel a hunger attack, drink water.Sweet soda and packaged juices cannot be consumed - they have a lot of sugar and they do not give a sense of saturation.
5. Do not press yourself.Stop "bite" and very easy - just stop buying dangerous foods.If you do not have chocolate in hand, you may not follow them at the first desire to eat sugar -gula.Instead of sugar -gula, keep the fruit supply in the fridge.
6. Domest.Mode is the basis of a healthy weight loss.Chronic sleep deficiency damages all processes, and first of all, metabolism.People suffering from insomnia lose weight longer than those who sleep for 7-8 hours.
7. Support the body.Help your body - take a complex vitamin and antioxidant complex, you can also support the liver by taking hepatoprotectors prevention courses - a remedy to protect the liver.

Proper diet for weight loss: We lose weight without harming health

Proper weight loss involves the use of healthy products and diet and high -food rejection -calories containing fat and transgenic sugar.

Products for healthy weight loss:

• Group. Best - oatmeal and buckwheat.There is a lot of fiber in this cereal that cleans 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, p.One plate of porridge is the ideal diet breakfast.
• Fresh cheese. Soft cheese - such as Mozzarella and Feta - contains linoleic acid, which for a long time helps maintain a level of full, and calcium, which accelerates the fat burning process.
• Vegetables and fruits. They have many vitamins and fibers, and there are several calories, and therefore vegetables and fruits are a wonderful foundation for the right diet for weight loss.In vegetables and fruits -red and red are a lot of vitamin A, which is good for vision, beautiful skin and healthy liver.In green vegetables (especially in spinach and broccoli) contain the entire complex of vitamin B, as well as potassium, iron and calcium.
• Give. Sources of antioxidants and vitamins, as well as useful alternatives to sugars.
• Fish. Fish oil reduces cholesterol, cleanses the plaque and reduces the risk of heart attacks and stroke, it also improves the brain and contains vitamin E, which is needed for liver health.This fish is rich in vitamin D, its deficiency causes depression and bone fragility.
• Egg. 3-4 eggs per week - stomach prevention and duodenal ulcer, pancreatitis and nervous system disorders.Egg yolk contains fatty acids and choline - a substance that "sweeps" the body to maintain every calorie in reserves and accelerates metabolism.
• Bobs. They are rich in protein and fiber, normalize digestion, rapid saturation, and even prevent nerves.
• Products made of coarse flour. Another true nutritional product -actually provides a sense of saturation.All cereal bread helps to overcome obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has many B vitamins, useful for the liver.
• Dairy products. The source of protein for the muscles, as well as calcium, is required for teeth, bones and metabolic processes.Lipoic acid, which is contained in milk, promotes liver health.
• Olive oil. This is a source of vitamin E. Beautiful olives lower cholesterol, "clean" the liver, accelerate metabolism and eliminate toxic substances.

This should be left:

• White bread and pastries. There is almost no ingredients in white flour in white flour.This is a saturated calorie for a short time and is immediately stored on the side.
• Canned food. Even useful products such as fish and vegetables -loses their valuable properties in the conservation process.In addition, there are plenty of salt in canned goods, which can lead to increased pressure and swelling, as well as dyes and preservatives.
• Smoked meat. Like canned foods, they contain a lot of salt and fat.
• Bake. This is the first thing that rejects the diet.The frying dish contains a lot of oil, they are carcinogenic, harmful to the liver and pancreas and very high.

Drugs and programs used for weight loss

Why limit yourself and play sports if you can only go to the pharmacy and buy pills that promise weight loss without any effort, or magical cream that reduces the amount?

First, it's not safe.Enlightened "natural" products can be dummy.In the worst-it can be tragic-there are many young women in the hospital bed because of the use of such "medicines", and not everyone is saved.Among the consequences are toxic hepatitis, hormone imbalance, psychosis, insomnia, heart attack, dehydration due to vomiting and diarrhea, severe poisoning.It is enough to say that many pills contain ultra -high doses of caffeine, toxic plant extracts that cause diarrhea, and other harmful substances.

Second, although certified products are allowed and certified to reduce appetite and accelerate fat separation cannot be taken independently.Such tablets have many contraindications - from hypertension to nerves and inflammation.

Perhaps the cream for weight loss is the most harmless remedy.Are they effective?Manufacturers promise smooth skin, tighten and reduce volume, but to achieve this effect, creams must be used with energetic massage movements, preferably after physical work and cleansing the skin by peeling.In addition, the results will be more noticeable if you limit yourself to sugar -greases and fatty foods.The suggestion is reasonable, but think about it - does this story remind you of the fairy tale about porridge from the ax?Massage, physical activity and healthy nutrition under any circumstances will produce, with or without cream.

Tips for those who want to lose weight properly

1. Change your diet gradually. A sharp change in the menu can be a psychological shock.Looks like - it's just food!However, sudden rejection -the usual treats make many people feel dissatisfied.No need to fight yourself and to worsen stress.Only gradually replace useful harmful foods.Can't you live without fried chicken?Eat without skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of chocolate cake, you can eat fruit salad with natural ice cream.Therefore, step by step, you will teach yourself to eat properly and not scold yourself for a lack of desire.Positive attitude is half success.
2. Eat only what you like. Even the lowest food can be very tasty.Choose your favorite product from the allowed list and trial.If you hate cabbage, but for the sake of harmony, only he eats, nothing is good.
3. Set the achievable goals. Any task is easier if it is divided into several small stages.Don't say to yourself: "By the end of the year I will drop 10 kg."It is best to promise that in a week you will not eat a piece of white bread or you will pass 3 kilometers daily.
4. Find your "your" store. Of course somewhere near your home is a healthy product shop-these days they are very popular.There is nothing like that - no matter what, no doubt, there will be a nearby farmer's market.In such places, bread and sugar -Hazardous cakes are rarely sold, but many fresh vegetables, herbs, and rural eggs.Buy the product there - there will be no temptation to grab a bright box with the cookies "only in the case" from the shelf.
5. Do not be distracted while eating. Many of us have dinner in front of a TV or computer - and this is a very bad habit!Scientists have been proven: When we focus on this movie, we eat one -third more than we need.
6. Encourage yourself. Praise yourself for every kilogram of falling - you can also buy your own small gifts (of course, not edible).And because of a dietary violation, punishing yourself not with insulting monologues, but with additional physical energy.Believe me, half an hour run with coward after eating cakes will be more useful than three hours of monologue on this topic: "I'm fat and I have no strength."

If you decide to regain harmony for yourself, you will surely succeed!There are many examples when "Pyshki", seriously referring to the problem, turns into a tightly tightened beauty, and some are well -known fitness coaches, such as Gillian Michaels, the author of a very popular video course for those who want to lose weight.In order for the process of losing weight to be pleasant and safe, discuss your diet with the attending physician.

Maintain liver function when losing weight

Problems with liver are the most common results of improper weight loss.But even if you do everything as it should and is not carried by a strict diet and a "fat burner" tablet, the heart needs help.

Hepatoprotectors are the whole drug class to support liver function.Their job is to protect these organ cells from the influence of the external environment, strengthen them and accelerate their recovery.The most common active component of the device is an important phospholipid that strengthens the liver -cell wall.The best phospholipid works in combination with glycyrisic acid - a substance obtained from licorice root.Glycyrisinic acid is a strong anti -antioxidant and antioxidant component.Eternal studies have shown that phospholipids with glycyrisic acid are most effective in restoring normal liver function.Funds that include these materials strengthen the liver cells, accelerate their regeneration and relieve inflammation.The clinical efficiency and safety profile of this component are confirmed, and the cost is controlled by the government.Hepatoprotectors are needed not only for the complex treatment of liver disease, but also for their prevention.