We lose weight correctly: recommendations of dietetologists

To lose 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 by the age of 20.Men usually think about it later than girls, and lose weight for the sake of maintaining health.One way or another, the question "How to lose weight?"Interested in almost everyone.

The benefits and harm of losing weight: the effect of starvation 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 cease to function.However, the process of weight loss 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 harm to health is possible, however, some rules are required.Otherwise, after a strict diet, the weight will quickly return, and well -being will only worsen.

Many dream of losing weight quickly, dropping 20 kg in a couple of months.However, this pace is very dangerous for the body.A person can take up to 3 kg of fat per month, the rest is just water.The safe speed of weight loss is the same.Strict diets that promise a rapid weight loss affect the condition of all tissues-due to the meager diet, they do not receive enough amino acids necessary for cell regeneration.The weight goes away, but not so much due to fat, but by reducing muscle volume.

A hunger strike is also a blow to the liver.For this organ, a rapid weight loss is simply destructive - it can cause fatty dystrophy of hepatocytes.It should be noted that symptoms can manifest itself after a long period of time - when you have not been starving for a long time.The liver and a variety of fat burners are harmful - often women are not even interested in what they consist of, and such funds can be very toxic.In addition, after a sharp loss of weight, carbohydrates and fats are directed by the body to ... the liver, and a woman who strives for harmony is in the hospital with obesity of this organ or acute hepatitis.Fasting often harms the gall bladder.So, a rapid weight loss leads to an increase in cholesterol levels and a decrease in the content of salts of bile acids.As a result, excess cholesterol is not excreted, and this contributes to the occurrence of stones in the gall bladder.

Insufficient nutrition causes hypoglycemia - a decrease in blood sugar.This affects the endocrine system and provokes 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, starvation carries more harm to the body than good.Not to mention the fact that malnutrition slows down metabolism and kilograms return very quickly - after all, during the diet, the body is used to saving calories!Does this mean that weight loss without harm to the body is impossible?Of course not.But proper weight loss is a power system, and not two weeks of a hard diet or refusing food.

The principles of proper weight loss

Healthy weight loss involves not only a balanced diet, but also some change in lifestyle.Here are a few rules, compliance with which will help you lose weight without consequences for well -being and beauty.

1. Fractional nutrition.Eat in small portions 5-6 times a day.Such a schedule is more physiological than the usual three meals a day.It prevents the accumulation of visceral fat.
2. Full menu.Your food should contain proteins, fats, and carbohydrates in a ratio of 30:20:50.Moreover, the best source of fat for you is ocean fish, nuts and vegetable oil, and not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and grain bread, and not from cookies and sweets.
3. Movement.No diet will give the desired effect if you are sitting still.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 calories more.
4. Do not eat at night.If you go to bed at 11 pm, it makes no sense to start limiting yourself in food after 6 - by the time you lie in the bed, you will have time to get hungry.However, the last meal should be 2 hours before bedtime and no later.If you feel an attack of hunger, drink water.Sweet soda and packaged juices should not be drunk - they have a lot of sugar and they do not give a sense of saturation.
5. Do not provoke yourself.Stop “biting” and is very simple - just stop buying harmful food.If you don’t have chocolate at hand, you are unlikely to follow them at the first desire to eat sweets.Instead of sweets, keep a strategic supply of fruit in the refrigerator.
6. Domest.The mode is the basis of healthy weight loss.Chronic lack of sleep destructively affects all processes, and first of all, the metabolism.People suffering from insomnia are losing weight longer than those who sleep for 7-8 hours.
7. Support the body.Help your body - take vitamin and antioxidant complexes, you can also support the liver by taking the preventive course of hepatoprotectors - drugs to protect the liver.

Correct diets for weight loss: We lose weight without harm to health

Proper weight loss involves the use of healthy and dietary products and the rejection of high -calorie foods containing transgenic fats and sugar.

Products for healthy weight loss:

• Groups. Best - oatmeal and buckwheat.There are a lot of fiber in these cereals that cleanse 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 plate of porridge is an ideal diet breakfast.
• Fresh cheese. Soft cheeses - such as mozzarella and feta - contain linoleic acid, which for a long time helps maintain the level of satiety, and calcium, which accelerates the fat burning process.
• Vegetables and fruits. They have a lot of vitamins and fiber, and there are few calories, and therefore greens and fruits are a wonderful basis for the correct diet for weight loss.In orange and red vegetables and fruits there are 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 entire complex of B vitamins, as well as potassium, iron and calcium.
• Berries. A source of antioxidants and vitamins, as well as a useful alternative to sweets.
• Fish. Fish oil reduces cholesterol, cleansing the vessels of plaques 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.The fish is rich in vitamin D, the lack of which leads to depression and fragility of bones.
• Eggs. 3-4 eggs per week - prevention of stomach and duodenal ulcer, pancreatitis and disorders of the nervous system.Egg yolk contains fatty acids and choline - substances that “wean” the body to preserve each calorie in reserve and accelerate metabolism.
• Bobs. They are rich in protein and fiber, normalize digestion, quickly saturate, and also prevent nervous disorders.
• Products made of coarse flour. Another dietary product that really gives a feeling of saturation.Whole grain bread helps to defeat 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, as well as calcium, necessary for 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, “cleanses” the liver, accelerates the metabolism and removes toxic substances.

This should be abandoned:

• White bread and pastries. There are almost no substances 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. Even beneficial products such as fish and vegetables lose their valuable properties in the conservation process.In addition, there are a lot of salt in canned goods, capable of causing an increase in pressure and swelling, as well as dyes and preservatives.
• Smoked meats. Like canned food, they contain a lot of salt and fats.
• 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 -calorie.

Drugs and programs used for weight loss

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

Firstly, it is unsafe.Enlightened "natural" products at best can be a dummy.In the worst-the outcome can be tragic-there are already many young women in a hospital bed due to the use of such “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.Suffice it to say that many pills contain ultra -high doses of caffeine, extracts of toxic plants that cause diarrhea, and other hazardous substances.

Secondly, even certified products permitted and certified to reduce appetite and accelerate fat splitting cannot be taken independently.Such tablets have many contraindications - from hypertension to nervous disorders and inflammatory processes.

Perhaps the cream for weight loss is the most harmless remedy.Are they effective?Manufacturers promise smooth, tightened skin and reduction of volumes, but to achieve this effect, the cream must be applied with energetic massage movements, preferably after physical exertion and cleansing the skin with peeling.In addition, the result will be more noticeable if you limit yourself in sweets and fatty food.The recommendations are reasonable, but think about it - does this story remind you of a fairy tale about porridge from an ax?Massage, physical activity and healthy nutrition in any case will give a result, with or without cream.

Tips for those who want to lose weight correctly

1. Change the diet gradually. A sharp change in the menu can be a psychological shock.It would seem - it's just food!However, a sudden rejection of the usual treats makes many people feel unhappy.No need to fight yourself and aggravate stress.Just gradually replace harmful foods useful.Can't you live without a fried chicken?Eat it without a skin.Do you like chocolate?Replace the harmful milk with healthy black.Instead of a chocolate cake, you can eat fruit salad with natural creamy ice cream.So, step by step, you will teach yourself to eat right and will not scold yourself for the lack of willpower.A positive attitude is already half the success.
2. Eat only what you like. Even the lowest -calorie food can be very tasty.Select your favorite products from the permitted list and experiment.If you hate cabbage, but for the sake of harmony, only she eats, nothing good will come of it.
3. Set achievable goals. Any task becomes easier if it is divided into several small stages.Do not say to yourself: "By the end of the year I will drop 10 kg."It is better to promise that in a week you will not eat a slice of white bread or you will pass 3 kilometers every day.
4. Find your "your" store. Surely somewhere near your home there is a store of natural healthy products-these days they are very popular.There is no such thing - it does not matter, undoubtedly, there will be a farmer market nearby.In such places, harmful buns and sweets are rarely sold, but a lot of fresh vegetables, herbs, and rustic eggs.Buy products there - there will be no temptation to grab a bright box with cookies “just in case” from the shelf.
5. Do not be distracted during meals. Many of us have dinner in front of a TV or computer - and this is a very bad habit!Scientists are proved: when we are focused on the film, we eat a third more than we need.
6. Encourage yourself. Praise yourself for every kilogram dropped - you can even buy small gifts yourself (of course, inedible).And for violations of the diet, punish yourself not with derogatory monologues, but with additional physical exertion.Believe me, half an hour of running with a coward after the eating cake will be much more useful than three hours of a monologue on the topic: "I am fat and I have no willpower."

If you firmly decide to regain harmony for yourself, you will certainly succeed!There are many examples when the “Pyshki”, seriously referring to the problem, turned into tightened beauties, and some even became famous fitness trainers, such as Gillian Michaels, the author of very popular video courses 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.

Maintaining liver functions when losing weight

Problems with the liver is the most common outcome of improper 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 the cells of this organ from the influence of the external environment, strengthen them and accelerate their restoration.The most common active component of such tools is essential phospholipids that strengthen the walls of the liver cells.The best phospholipids work in combination with glycyrisic acid - a substance that is obtained from the root of the licorice.Glycyrisinic acid is a powerful anti -inflammatory and antioxidant component.Perennial studies have shown that phospholipids with glycyrisic acid are most effective for restoring the normal functioning of the liver.The funds that include these substances strengthen the liver cells, accelerate their regeneration and relieve inflammation.The clinical efficiency and safety profile of these components are confirmed, and the cost is regulated by the state.Hepatoprotectors are needed not only for the complex treatment of liver diseases, but also for their prevention.