We lose weight correctly: Dietitians' recommendations

Losing weight is a dream of many.According to statistics, almost 80% of women are dissatisfied with their weight, and at the age of 20, several people have not tried all kinds of diets.Men usually think about it later than girls and lose weight to maintain health.In one way or in the other way, the question "How to lose weight?"Interested in almost everyone.

The benefits and harms of weight loss: the effect of hunger on the body

Hardness is good for many reasons.Excess weight and overweight create a great load on the heart and spine, and the liver suffers - its cells degenerate in fat and stop functioning.However, the weight loss process itself can be risky, especially if a person who is never limited to food is suddenly started to drink "magic" tea and pills with a suspicious composition.Weight loss is possible without harm to health, but some rules are needed.Otherwise, after a strict diet, the weight will return quickly and will only get worse.

Many dream of losing weight quickly, dropping 20 kg in a few months.However, this pace is very dangerous to the body.People can get 3 kg of fat per month, the rest is just water.The safe speed of weight loss is the same.A strict diet that promises rapid weight loss is affected by all tissue diets, they do not receive enough amino acids necessary for cell regeneration.The weight goes, but not so much fat, but by reducing muscle volume.

Hunger is also a blow to the liver.For this body, rapid weight loss is simply devastating - this can lead to fatty dystrophy of hepatocytes.It should be noted that symptoms can occur after a long time - when you have not been in hunger for a long time.A variety of liver and fat burners are harmful - often women don't even care about what they include and such funds can be toxic.In addition, after the sharp loss of weight, carbohydrates and fats are directed to the body ... to the liver, and a woman who aspires to harmony is in the hospital with obesity of this body or acute hepatitis.Fasting often damages the gall bladder.Thus, rapid weight loss causes an increase in cholesterol levels and a decrease in the salts of bile acids.As a result, excess cholesterol is not excreted and this helps to produce stones in the gall bladder.

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

In a word, a strict diet and, moreover, hunger does more harm to the body than goodness.Not to mention the fact that malnutrition slows down metabolism and kilograms return very quickly - after all, in diet, the body is used to save calories!Does this mean that weight loss is impossible without harm to the body?Of course not.But the proper loss of weight is the energy system, not two weeks of severe diet or food refusal.

Principles of correct weight loss

Healthy weight loss involves not only a balanced diet but a certain change in lifestyle.Here are some rules that will help you lose weight, without the consequences of prosperity and beauty.

1. A feverish meal.Eat in small portions 5-6 times a day.Such a schedule is more physiological than the usual three meals per day.This prevents the accumulation of visceral fat.
2. A 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, not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and cereal breads, not cakes and sweets.
3. Movement.No diet will give the desired effect if you sit again.Take the rule to spend at least 3 hours a day on your feet - even a simple walk will give the desired effect.So you will spend at least 150 calories.
4. Don't eat at night.If you go at 11am, it is useless to start limiting yourself after 6 years - when you get to bed, you will have time to become hungry.However, the last meal should be 2 hours before bedtime and not later.If you feel hungry, drink water.Sweet soda and packed juices should not be drunk - they have a lot of sugar and they do not give a sense of saturation.
5. Do not lead to one's own.Stop "biting" and it's very simple - just stop buying harmful foods.If you do not have chocolate, you are unlikely to follow them with the first desire to eat sweets.Instead of sweets, keep a strategic supply of fruit in the fridge.
6. Hazardous.The regime is the basis for healthy weight loss.The chronic lack of sleep has a devastating effect on all processes and, above all, metabolism.People with insomnia lose weight longer than those who sleep for 7-8 hours.
7. Body support.Help your body - Get Vitamin and Antioxidant Complexes, you can also help the liver through the preventive course of hepatoprotectors - drugs to protect the liver.

Correct diet for weight loss: We lose weight without damaging 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 a healthy weight loss:

• Groups. Best - oatmeal porridge and buckwheat.There are plenty of fiber in this grain that cleans 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, p.The porridge plate is an ideal diet for breakfast.
• Fresh cheese. Soft cheese - for example, mozzarella and feta - contains linoleic acid, which for a long time helps to maintain healing levels and calcium, which accelerates the fat burning process.
• Vegetables and fruits. They have lots of vitamins and fiber, and there are several calories, so herbs and fruits are a wonderful basis for losing the right diet.In orange and red vegetables and fruits there are many vitamins A, which is good for sight, beautiful skin and healthy liver.Green vegetables (especially in spinach and broccoli) contain a whole Complex of B vitamins, as well as potassium, iron and calcium.
• Berries. Source of antioxidants and vitamins, as well as a beneficial alternative to sweets.
• Fish. Fish oil reduces cholesterol, present boards vessels and reduces the risk of heart attack and stroke, it also improves the brain and contains vitamin E, which is essential for liver health.Fish are rich in vitamin D, which lacks bone depression and weaknesses.
• Eggs. 3-4 eggs a week - Prevention of gastric and duodenal ulcer, pancreatitis and nervous system disorders.Egg yolk contains fatty acids and choline - substances that "throw" the body to maintain each calorie backup and accelerate metabolism.
• Bobox. They are rich in protein and fibers, are normalized by digestion, rapidly saturated and also prevents nerve disorders.
• Products made of coarse flour. Another dietary product that really gives a sense of saturation.The whole bread of grain promotes the defeat of obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has plenty of B vitamins, useful for the liver.
• Dairy products. Muscle protein source, as well as calcium, which is essential for teeth, bones and metabolic processes.Lipoic acid, which contains milk, promotes liver health.
• Olive oil. It is a wonderful source of vitamin E. olive oil, reduces cholesterol, "cleans" the liver, accelerates metabolism and removes toxic substances.

It should be abandoned:

• White bread and pastes. In white flour there are almost no substances in white flour.It is an empty calories that are saturated for a short time and are instantly deposited on the pages.
• Canned food. Even useful products such as fish and vegetables lose their significant properties in the conservation process.In addition, there are many salts in canned goods that can cause pressure and swelling, as well as dyes and preservatives.
• Smoked meat. Like canned foods, they contain a lot of salt and fat.
• Roasted. This is the first thing to give up on a diet.Roasted dishes contain a lot of oils, they are carcinogenic, harmful to the liver and pancreas and are very high.

Medications and programs used to lose weight

Why should you 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 magic cream that reduces volume?

First of all, it is safe.Educated "natural" products can best be silent.Worst of all, it can be tragic-because of the use of "drugs", many young women are already in the hospital bed, and not everyone is saved.The results include toxic hepatitis, hormonal imbalance, psychosis, insomnia, heart attack, dehydration due to vomiting and diarrhea, severe poisoning.Suffice it to say that many pills contain ultra -doses of caffeine, extracts of toxic plants that cause diarrhea and other dangerous substances.

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

Perhaps weight loss cream is the most harmless tool.Are they effective?Manufacturers promise to reduce smooth, tightened skin and volumes, but to achieve this effect, the cream should be applied with vigorous massage movements, preferably after physical effort and skin cleansing the skin.In addition, the result will be more noticeable if you limit yourself to sweets and fatty foods.Recommendations are wise, but think about it - can we remind you of this story about the tale of the tale?Massage, physical activity, and healthy nutrition will in any case result, with or without cream.

Tips for those who want to lose weight properly

1. Gradually change your diet. A drastic change in the menu can be a psychological shock.Apparently - it's just food!However, the sudden refusal of conventional tracts feels unhappy with many people.There is no need to fight yourself and exacerbate stress.Gradually replace harmful foods useful.Can't live without fried chicken?Serve without skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of chocolate cake, you can eat fruit salad with natural cream ice cream.So, step by step, you teach yourself to eat properly and you will not be reduced to willpower.Positive attitude is already half of success.
2. Eat just what you like. Even the lowest - even caloric foods can be very tasty.Select your favorite products from the list and experiment.If you hate cabbage, but for the sake of harmony, it only eats it, it will be followed by nothing.
3. Set goals. Any task becomes easier if it is divided into several small stages.Don't tell yourself, "At the end of the year I will fall 10kg."It is best to promise that in a week you will not eat a piece of white bread, or you will travel 3 kilometers every day.
4. Find your "your" shop. Of course, somewhere near your house is a natural healthy product shop-in these days they are very popular.There is no such thing - it doesn't matter, undoubtedly there will be a farmers' market.In such areas, harmful cookies and sweets are rarely sold, but lots of fresh vegetables, herbs and rustic eggs.Buy products there - there will be no temptation to take a dazzling box from the shelf "just in case".
5. Do not bother eating. Many of us have dinner in front of TV or computer - and this is a very bad habit!Scientists have proven: When we are focused on the film, we eat a third of us than we need.
6. Encourage yourself. Praise yourself every kilo has fallen - you can even buy even small gifts (of course, unwanted).And for a dietary disorder, punish not with humiliating monologues, but with additional physical effort.Believe me, for half an hour of coward, after eating a cake it will be more useful than three hours of monologue: "I am fat and I have no willpower."

If you firmly decide to restore harmony for yourself, you will truly succeed!There are many examples when Pishki, which seriously mentions the problem, has turned into tightened beauties, and some even famous fitness trainers, such as Gillian Michels, the author of very popular video courses for those who want to lose weight.To make the weight loss process enjoyable and safe, consider your diet with the attending physician.

Liver functions to maintain weight loss

Liver problems are the most common result of improper weight loss.Even if you do everything as you should and do not wrap in strict diets and "fat burns" 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, to strengthen them and to accelerate their recovery.The most common active component of such tools is the necessary phospholipids that strengthen the liver cell walls.The best phospholipids work in conjunction with glyconic acid - a substance that is obtained from the root of the licorice.Glyrozrizic acid is a powerful antinflammatory and antioxidant component.Perennial studies have shown that phospholipids associated with glyrainic acid are most effective in restoring normal liver function.Funds that include these substances, strengthen liver cells, accelerate their regeneration and relieve inflammation.The clinical efficacy and safety profile of these components are confirmed, and the value is regulated by the state.Hepatoprotectors are needed not only for the complex treatment of liver diseases but also for their prevention.