5 Harmless Ways To Lose Weight: Effective Methods

It is safe to lose weight gradually according to some rules. Proper diet, drinking regime, regular physical activity, some SPA procedures, and fasting days will all help you lose weight effectively. The choice of weight loss method should be based on initial weight and state of health.

Proper nutrition

The basis for successful weight loss is a balanced diet.

Popular diets often ignore a person's need for vitamins, minerals, fats, and proteins. Their use disrupts the metabolism, leads to hypovitaminosis, teeth, nails and hair are destroyed. Strict diets lead to faster exhaustion, a decrease in muscle mass.

For gradual, harmless weight loss, you should adhere to the following dietary rules:

effective weight loss methods
  • The diet should consist of light meals that are high in protein, fiber and complex carbohydrates.
  • The daily caloric intake during the entire period of weight loss should be approximately the same (1500-1700 calories).
  • The daily diet should contain at least 45-50 g of fat to maintain the normal function of the endocrine system.
  • Exclude sweet, starchy, fatty sauces from the menu and limit your salt intake.
  • It is recommended to bake, boil or stew dishes. Frying is allowed in a dry pan without oil.
  • The last meal should be 3-4 hours before going to bed.
  • Avoid hunger, eat small meals every 2-3 hours, preferably at the same time.
  • Include a variety of foods, fresh vegetables, and fruits in your diet.
  • Avoid packaged juices, sweet yogurt, and carbonated drinks. They are high in sugar, high in calories, and trigger an increase in blood sugar levels.
  • Drink plenty of clean water (1. 5–2 liters).

Physical activity

To lose weight faster, you need to increase your calorie consumption. Training in the gym, swimming pool, regular active team games, dances will be effective. There are also exercises for home training.

You can increase your calorie consumption in the following ways:

  • run 5-10 km daily;
  • stop using the elevator;
  • often play outdoor games with children and pets.

The more you weigh, the more gradual and gentle the physical activity should be. Start with light, short daily walks or short exercises. It is important to adjust to a new lifestyle and get used to the stress. This helps avoid stress and physical exertion.

SPA procedures

Massage, sauna, body wraps and other procedures improve blood circulation in adipose tissue and lymphatic drainage, which contributes to weight loss. In addition, the sauna relaxes muscles, helps relieve stress, and removes salts and toxins. In a SPA procedure, you can reduce weight by 0. 5 to 1. 5 kg.

You can lose weight with:

Slimming spa treatments
  • hot, cold wraps;
  • lymphatic drainage massage;
  • vibration massage;
  • honey massage.

Treatments can be carried out independently or consult a specialist. To get the result, a course of 7-10 sessions is required.

Please note that such home weight loss methods for women have some contraindications:

  • varicose veins;
  • hypertension;
  • vasculitis;
  • malignant neoplasms;
  • Presence of vascular abnormalities;
  • infectious skin diseases;
  • increased body temperature;
  • pregnancy.

Water balance

Adequate water intake prevents swelling. In addition, an appropriate drinking regime will help eliminate acute hunger and not overeat. Approx. 2 liters of water, unsweetened green tea and herbal boilings should be consumed per day. Be sure to drink small sips while exercising. Please note that drinking tea or water is not recommended - this will help stretch the walls of the stomach.

Fasting days

A one-day diet that uses 1-2 foods. Fasting days are spent with raw vegetables, fruits, kefir or cottage cheese. The food is divided into 5-6 meals. The total calorie content does not exceed 800–1000 kcal. For weight loss, short-term diets should be done at least once a week.

The advantages of fasting days are as follows:

  1. Short-term stress for the body contributes to the restructuring of the metabolism.
  2. Discharge of the digestive tract.
  3. Short-term food restrictions purify the body of toxic metabolic end products.
  4. Adapting to proper nutrition is better.
  5. Discharging helps get rid of excess fluids and salts.