We lose weight correctly: Dietary recommendations

Losing 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 kinds of diets at the age of 20.Men generally think about it later than girls and lose weight to maintain health.In one way or another, the question "How to lose weight?"Interested in almost everyone.

The advantages and the evil of losing weight: the effect of famine on the body

Hardness is good for many reasons.Obesity and excess weight create a large load on the heart and spine, and the liver suffers - its cells degenerate into fat and stop operating.However, the weight loss process itself 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.Losing weight without harming health is possible, however, certain rules are necessary.Otherwise, after a strict diet, the weight will return quickly and well, it will worsen.

Many dream of losing weight quickly, lowering 20 kg in a few months.However, this rhythm is very dangerous for the body.A person can take up to 3 kg of fat per month, the rest is only water.The safe speed of weight loss is the same.Strict diets that promise rapid weight loss affect the state of all-chin tissue with the meager diet, they do not receive enough amino acids necessary for cell regeneration.The weight disappears, but not so much because of the fat, but by reducing muscle volume.

A hunger strike is also a blow for the liver.For this organ, rapid weight loss is simply destructive - it can cause fatty hepatocytes dystrophy.It should be noted that symptoms can manifest after a long period of time - when you haven't been hungry for a long time.The liver and a variety of fat burners are harmful - often women are not even interested in what they are formed, and these funds can be very toxic.In addition, after a strong weight loss, carbohydrates and fats are led by the body to ... The liver, and a woman who strives in harmony is in the hospital with the obesity of this organ or acute hepatitis.Fasting often harms the gallbladder.Thus, rapid weight loss leads to an increase in cholesterol levels and a decrease in salt content of bile acids.Consequently, excess cholesterol is not excreted, which contributes to the occurrence of stones in the gallbladder.

Insufficient nutrition causes hypoglycemia - a decrease in blood sugar.This affects the endocrine system and causes hormonal disorders.Fans of hunger strikes suffer from violations of the menstrual cycle, depression and sharp mood swings, they have rashes on the skin and stretching.

In a word, a strict diet and, moreover, famine leads more trouble to the body than good.Not to mention the fact that malnutrition slows the metabolism and the kilograms come back very quickly - after all, during the diet, the body is used to saving calories!Does this mean that weight loss without difficulty in the body is impossible?Of course not.But good weight loss is an electricity system, not two weeks of a hard power or refusing food.

The principles of appropriate weight loss

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

1. Fractional nutrition.Eat in small portions 5 to 6 times a day.Such a schedule is more physiological than the three usual meals a day.It prevents the accumulation of visceral fat.
2. Full menu.Your foods must contain proteins, fats and carbohydrates in a 30:20:50 report.In addition, the best fat source 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 candies.
3. Movement.No diet will give the desired effect if you are motionless.Take a rule to spend at least 3 hours a day on your feet - even a simple walk will give the desired effect.Thus, you will spend at least 150 more calories.
4. Don't eat at night.If you go to bed at 11 p.m., it doesn't make sense to start limiting yourself in food after 6 years - when you lie down in bed, you will have time to be hungry.However, the last meal should be 2 hours before bedtime and no later.If you feel a hunger attack, drink water.Sugar soda and wrapped juices should not be drunk - they have a lot of sugar and they do not give a feeling of saturation.
5. Do not cause you.Stop "bite" and is very simple - stop buying harmful foods.If you do not have chocolate at hand, it is unlikely that you follow them to the first desire to eat candies.Instead of candies, keep a strategic fruit supply in the refrigerator.
6. Domestic.Mode is the basis of healthy weight loss.The chronic lack of sleep affects all processes destructive, and first of all, metabolism.People with insomnia lose weight longer than those who sleep for 7 to 8 hours.
7. Support the body.Help your body - Take complex vitamin and antioxidants, you can also support the liver by following the preventive course of hepatoprotectors - drugs to protect the liver.

Correct diets for weight loss: we lose weight without harming health

Good weight loss implies the use of healthy and food products and the rejection of pearls rich in calories containing transgenic fats and sugar.

Products for healthy weight loss:

• Groups. Best - Oat and buckwheat flakes.There are a lot of fibers in these cereals that clean the body from the inside.They also contain the most important nutrients: proteins, fats, carbohydrates, as well as calcium, phosphorus, iodine, vitamins B1 and B2, pp.A porridge plate is an ideal diet breakfast.
• Fresh cheese. MOUS cheeses - such as mozzarella and feta - contain linoleic acid, which has long helps maintain the level of satiety, and calcium, which accelerates the fat combustion process.
• Vegetables and fruits. They have a lot of vitamins and fibers, and there are few calories, and therefore the greens and fruits are a wonderful base for the correct diet for weight loss.In orange and red vegetables and fruits, there is a lot of vitamin A, which is good for vision, beautiful skin and healthy liver.In green vegetables (especially in spinach and broccoli) contains the whole complex of B vitamins, as well as potassium, iron and calcium.
• Bays. A source of antioxidants and vitamins, as well as a useful alternative to candies.
• Fish. Fish oil reduces cholesterol, cleaning the vessels of the plates and reducing the risk of heart attack and stroke, it also improves the brain and contains vitamin E, which is necessary for the health of the liver.Fish is rich in vitamin D, whose lack leads to depression and fragility of bones.
• Eggs. 3-4 eggs per week - Prevention of stomach and duodenal ulcer, pancreatitis and nervous system disorders.The egg yolk contains fatty acids and choline - substances that "seville" the body to preserve each caloric in the reserve and accelerate metabolism.
• BOBS. They are rich in protein and fiber, normalize digestion, quickly saturate and also prevent nervous disorders.
• Coarse flour products. Another food product that really gives a feeling of saturation.Whole grain bread helps to overcome 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 protein source for muscles, as well as calcium, necessary with teeth, bones and metabolic processes.Lipoic acid, which is contained in milk, promotes the health of the liver.
• Olive oil. It is a wonderful source of vitamin E. Olive oil lowers cholesterol, "cleanses" the liver, accelerates metabolism and eliminates toxic substances.

This should be abandoned:

• White bread and pastries. There are almost no white flour substances in white flour.These are empty calories that are saturated for a short period and instantly deposited on the sides.
• Canned food. Even beneficial products such as fish and vegetables lose their precious properties in the conservation process.In addition, there is a lot of kept salt, capable of causing increased pressure and swelling, as well as dyes and preservatives.
• Smoked meats. Like canned food, they contain a lot of salt and fat.
• Roast. 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.

Medicines and programs used for weight loss

Why limit you and play sports if you can simply go to the pharmacy and buy pills that promise weight loss without any effort, or a magic cream that reduces volumes?

First, it is dangerous.At best, enlightened "natural" products can be a model.In the worst, the result can be tragic - there are already many young women in a hospital bed due to the use of these "drugs", and not everyone was saved.Among the consequences are toxic hepatitis, hormonal imbalance, psychoses, insomnia, heart attacks, dehydration due to vomiting and diarrhea, severe poisoning.It is enough to say that many pills contain ultra-high doses of caffeine, extracts from toxic plants that cause diarrhea and other dangerous substances.

Second, even the authorized and certified certified products to reduce appetite and accelerate the fractionation of fats cannot be taken independently.These tablets have many contraindications - from hypertension to nervous disorders and inflammatory processes.

Maybe the weight loss cream is the most harmless remedy.Are they effective?The manufacturers promise smooth and tight skin and the reduction of volumes, but to obtain this effect, the cream must be applied with energy massage movements, preferably after physical effort and cleaning the skin with a coat.In addition, the result will be more visible if you limit yourself in candies and fatty foods.The recommendations are reasonable, but think of it-Does this story remind you of a fairy tale on the porridge of an ax?Massage, physical activity and healthy nutrition in all cases will give a result, with or without cream.

Tips for those who want to lose weight correctly

1. Change the regime gradually. A clear change in the menu can be a psychological shock.It would seem - it's just food!However, a sudden rejection of usual treats makes many unhappy people.No need to fight and worsen stress.Gradually replace useful harmful foods.Can't you live without a fried chicken?Eat it skinless.Do you like chocolate?Replace the harmful milk with a healthy black.Instead of a chocolate cake, you can eat fruit salad with natural creamy ice cream.So, step by step, you will learn to eat well and will not rumble for the lack of will.A positive attitude is already half of the success.
2. Only eat what you like. Even the lowest foods of calories can be very tasty.Select your favorite products from the authorized list and experience.If you hate cabbage, but for harmony, it only eats, nothing good will come out.
3. Set achieveable objectives. Any task becomes easier if it is divided into several small steps.Do not say to yourself: "At the end of the year, I will drop 10 kg."It is best to promise that in a week, you will not eat a slice of white bread or that you will spend 3 kilometers every day.
4. Find your "your" store. Surely somewhere near you, there is a reserve of natural health products, these days, they are very popular.There is nothing like this - it does not matter, without a doubt, there will be a nearby farmer market.In such places, breads and harmful candies are rarely sold, but a lot of fresh vegetables, herbs and rustic eggs.Buy products there - there will be no temptation to take a light box with cookies "in case" of the shelf.
5. Do not be distracted during meals. Many of us dine in front of a TV or a computer - and it's a very bad habit!Scientists are proven: when we focus on the film, we eat a third more than we need.
6. Encourage yourself. Hang up for each abandoned kilogram-you can even buy small gifts yourself (of course, non-edible).And for diet violations, punish yourself not with derogatory monologues, but with additional physical effort.Believe me, half an hour of racing with a coward after the dining cake will be much more useful than three hours of monologue on the subject: "I am big and I have no will."

If you firmly decide to resume harmony by yourself, you will certainly succeed!There are many examples when the "Pyshki", seriously referring to the problem, has turned into tightened beauties, and some have even become famous fitness coaches, such as Gillian Michaels, the very popular video course author for those who want to lose weight.So that the weight loss process is pleasant and safe, discuss your diet with the attending physician.

Maintain liver functions during weight loss

Problems with the liver are the most common result of poor weight loss.But even if you do everything as it should and is not carried away by strict diets and "fat burners" tablets, the liver needs help.

Hepatoprotectors are a whole class of drugs to support liver functions.Their task is to protect cells from this organ from the influence of the external environment, strengthen them and speed up their restoration.The most common active component of these tools is essential phospholipids that strengthen the walls of liver cells.The best phospholipids work in combination with glycyric acid - a substance obtained from the root of the liquorice.Glycyrisinic acid is a powerful anti-inflammatory and antioxidant component.Fu given studies have shown that phospholipids with glycyric acid are the most effective in restoring the normal functioning of the liver.The funds that include these substances strengthen liver cells, accelerate their regeneration and relieve inflammation.The clinical efficiency and the safety profile of these components are confirmed and the cost is regulated by the state.Hepatoprotectors are necessary not only for the complex treatment of liver diseases, but also for their prevention.