How to lose weight without harm to your health?

 How to lose weight without harm to your health?

Causes of weight gain

Extra pounds appear due to poor nutrition: some nutrients come from food in excess, some-not enough, so the body's needs are not met. Other causes of weight gain:

  • Heredity;
  • Overeating;
  • Sedentary lifestyle;
  • Hormonal failure.

Physiological weight gain in women is noted during pregnancy and lactation. A decrease in the level of female hormones, a slowdown in metabolism during menopause are also one of the reasons for weight gain in women. The causes of excess weight can be determined by a nutritionist.

2 How to lose weight fast?

In order to quickly lose weight at home, you need to calculate how many calories your body spends per day, and reduce the number of calories consumed with food by 10-20%. Recommendations for fast weight loss:

  • Give up sugar;
  • Cook your food with olive oil;
  • Drink green tea;
  • Complete a set of daily workouts;
  • Get up from the table with a slight feeling of hunger-satiety comes later;
  • Do not limit yourself to food, choose dishes with a rational ratio of protein, fat, carbohydrates;
  • Pay attention not to the weight, but to changes in the parameters.

Drastic weight loss is considered to be more than 5% in six months in the absence of lifestyle changes (nutrition, exercise). Choose among the possible ways to lose weight the one that is right for you, will help a nutritionist.

3 How to lose weight without dieting?

Lose weight without dieting will help a rational diet, selection of food by the number of calories and the ratio of protein, fat, carbohydrates, rejection of bad habits and lifestyle adjustments. It is necessary to regularly perform physical exercises, choose active types of recreation (hiking, cycling). In order to lose weight without dieting, you need to:

  • Drink more fluids;
  • During the meal, do not be distracted by other things;
  • Use small dishes.

It is also important to avoid stress and get a good night's sleep. When you don't get enough sleep, a lot of hormones are released that cause increased appetite (ghrelin, cortisol). Healthy sleep (7-9 hours) promotes the release of the hormone leptin, which suppresses hunger and is responsible for feeling full.

4 What do you need to eat to lose weight?

In order to lose weight without harm to health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help to satisfy your hunger:

  • Nuts;
  • Legumes;
  • Apples and pears.

Chili pepper, vinegar, and olive oil added to the main dishes also contribute to rapid satiation. Diet for weight loss includes green tea, cereals, lean meat and fish, green vegetables and fresh fruits. You need to choose low-calorie, balanced protein, fat, and carbohydrate foods to stay full and maintain a caloric deficit.

If you have a chronic medical condition, your doctor should make up your diet plan. The diet for diabetes and other endocrine diseases is selected by an endocrinologist.

5 How many calories do you need per day to lose weight?

In order to lose weight, you need to consume fewer calories than the body spends per day. The daily calorie intake for an adult is calculated using the Mifflin-San Geor formula:

  1. For Women: (10 x weight) + (6.25 x height) - (5 x age) - 161;
  2. For Wen: (10 x weight) + (6.25 x height) - (5 x age) + 5.

The results obtained should be multiplied by a factor of 1.375. For 25-year-old women with a weight of 60 kg and a height of 1.6 m, the calorie rate for men is 1800 kcal, for 25 — year-old men with a weight of 80 kg and a height of 1.8 m-2480 kcal.

If you lead an active lifestyle, do sports in order to lose weight quickly and effectively, you can reduce the caloric content of the diet by 10%. For people who lead a sedentary lifestyle, it is recommended to consume 20% fewer calories than the body consumes per day.

6 How to lose weight during pregnancy?

Normally, during pregnancy, a woman gains about 10 kg (the weight of the fetus, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain in women, it is forbidden to exhaust themselves with diets — the gained kilograms will effortlessly go away in the first months after giving birth. Weight gain that goes beyond the norm can put a lot of stress on the body of the expectant mother (on the legs, spine), provoke excess weight in the fetus. To lose weight during pregnancy without harm to the child, you need to:

  • Eat a healthy and varied diet;
  • Avoid eating fast food, baked goods, carbonated drinks, pickled foods, pickles;
  • Eat frequently and in small portions;
  • Plan your last meal 3 hours before bedtime;
  • Drink enough water;
  • Lead an active lifestyle (daily walks).

During pregnancy, it is important not to limit the use of vitamins and minerals. Among the mandatory trace elements that must enter the body of a woman during the period of carrying a child are iodine, iron, calcium, folic acid, vitamin D.

7 How to lose weight after giving birth?

After giving birth, a woman's body is weakened, and she needs time to recover resources. It is recommended to plan a weight loss program when lactation is established, the mother gets a good night's sleep, feels comfortable and has no contraindications. Proper weight loss without harm to the woman and child does not happen quickly — this process can take up to a year.

In the first month after giving birth, you can do minor physical exercises only in the supine position, and a little later you can start warming up in the sitting position. A woman can start sparing sports (yoga, aqua aerobics, pilates) 1-1. 5 months after giving birth naturally and 1.5-2 months after cesarean section. And only for 4-5 months after the birth of a child, a woman can start full-fledged training in order to lose weight after childbirth.

8 How to lose weight for a teenager?

In adolescence, the desire to lose weight can be caused not so much by extra pounds, but by the influence of social standards and dissatisfaction with appearance. Weight gain for no reason can be a symptom of endocrine diseases, so before you go on a diet, you need to consult a nutritionist and an endocrinologist.

Rules that will help a teenager lose weight:

  • Actively engage in sports, attend interest groups (gymnastics, boxing, football, volleyball);
  • While writing homework or playing games on the computer, take warm-up breaks;
  • Don't skip major meals;
  • Stick to a 1:1: 4 ratio of protein, fat, and carbohydrates in your diet;
  • Eat steamed, boiled or stewed food;
  • Take fruits and vegetables with you as snacks;
  • Add more protein foods to the diet (eggs, milk, legumes), which is good for satisfying hunger;
  • Limit the use of carbonated drinks, muffins, and sweets.

For a teenager, the support of loved ones is extremely important — it is recommended to adhere to a healthy lifestyle and correct eating habits for all family members. Also an important aspect is the organization of joint outdoor activities.

9 Why does not lose weight on interval fasting?

How to lose weight without harm to your health?
 How to lose weight without harm to your health?
Interval fasting involves dividing the day into two periods. During the first half of the day, you can eat, the rest of the time you need to refrain from eating. There are different schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hours of nutrition, the second-the hours of fasting).

When fasting, the body experiences stress and begins to use up its own reserves of fats, proteins and carbohydrates. Weight loss in the first day of the diet is due to the burning of carbohydrates, later-due to protein and fat. Protein stores are located in the muscle tissue, if their amount decreases, the metabolism slows down. Fat deposits are burned in the very last place. Therefore, the best way to lose weight is to choose the right diet and exercise at the consultation of a nutritionist.

10 How to speed up your metabolism and lose weight?

Weight loss can be complicated by a slow metabolism caused by gastrointestinal diseases, endocrine pathologies, and genetic predisposition. An endocrinologist and nutritionist will help you lose hormonal weight.
To speed up your metabolism and lose weight, you need to follow the rules:
  • Do not skip breakfast, the first meal should fall 40-50% of the daily diet;
  • Observe the drinking regime;
  • Eat more protein foods (eggs, legumes, nuts, meat), fiber, and fresh fruits and vegetables.;
  • Engage in aerobic exercise (running, swimming, cycling);
  • Eat small portions every 3-4 hours;
  • Avoid fatty foods;
  • Take a walk in the fresh air every day;
  • Rationally allocate hours of work and rest (sleep 7-8 hours a day);
  • Give up bad habits.

It is necessary to include in the diet simple carbohydrates (cabbage, cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium (milk, cottage cheese, cabbage).