We lose weight correctly: Dietologists' recommendations

Losing weight is the dream of many people.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 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.

Benefits and Damage of Loss of Weight: The Hunger Effect on the Body

The hardness is good for many reasons.Obesity and excess weight create a huge load on the heart and spine, and the liver suffers - its cells degenerate into fat and cease to function.However, the process of losing weight in itself can be dangerous, especially if a person who has never limited himself to food suddenly begins to suffer from hunger or drink "spells" teas and pills with a suspicious composition.Losing weight without damage to health is possible, however, some rules are required.Otherwise, after a strict diet, the weight will return quickly, and welfare will only deteriorate.

Many dream of losing weight quickly, dropping 20 kg in two months.However, this pace is very dangerous to the body.One person can get 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 in the weak diet, they do not receive enough amino acids needed for cell regeneration.Weight is removed, but not so much because of fat, but reducing muscle volume.

A hunger strike is also a stroke for the liver.For this organ, a rapid weight loss is simply devastating - it can cause fatty hepatocyte dystrophy.It should be noted that symptoms can appear on their own after a long period of time - when you have not been hungry for a long time.The liver and a variety of fat burners are harmful - often women are not even interested in those who consist, and such funds can be highly toxic.In addition, after a sharp weight loss, carbohydrates and fats are directed by the body to ... the liver, and a woman trying to harmony is in the overweight hospital of this organ or acute hepatitis.Fasting often damages the gall bladder.So a rapid loss of weight leads to an increase in cholesterol levels and a decrease in the contents of bile acid salts.As a result, excess cholesterol is not excreted, and this contributes to the appearance 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 menstrual cycle violations, depression and sharp mood swings, they have redness on the skin and stretched.

In a word, a strict diet and, moreover, hunger carries more harm to the body than good.Not to mention the fact that malnutrition slows metabolism and the pounds return very quickly - after all, during the diet, the body is used to save calories!Does this mean that losing weight without body damage is impossible?Of course not.But proper weight loss is a power system, and not two weeks of a difficult diet or refusal of food.

Principles of proper weight loss

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

1. Partial food.Eat in small portions 5-6 times a day.Such a schedule is more physiological than the three common meals a day.Prevents the accumulation of visceral fat.
2. Full menu.Your food should contain protein, fats and carbohydrates in a ratio of 30:20:50.Moreover, the best source of fat for you is ocean fish, nuts and vegetables, not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and grain bread, and not from cookies and sweets.
3. motion.No diet will give the desired effect if you are still sitting.Get 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 the night.If you go to bed at 11am, it makes no sense to start limiting yourself to food after 6 - by the time you lie down in bed, you will have time to be hungry.However, the last meal should be 2 hours before bedtime and not later.If you feel a hunger attack, drink water.Sweet soda and packaged juices should not be drunk - they have too much sugar and do not give a feeling of satiety.
5. Do not provoke yourself.Stop "bite" and it's very simple - just stop the buyer for harmful food.If you do not have chocolate available, you are unlikely to follow them in the first desire to eat sweets.Instead of sweets, keep a strategic supply of fruit in the refrigerator.
6. Ordinary.The way is the basis of healthy weight loss.The chronic lack of sleep destroyed all processes, and above all, metabolism.People suffering from insomnia are losing weight longer than those who sleep for 7-8 hours.
7. Support the body.Help your body - get vitamin and antioxidant complexes, you can also support the liver by taking the preventive course of hepatoprotectors - medicines to protect the liver.

Correct weight loss diets: We lose weight without damage to health

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

Healthy weight loss products:

• GROUPS Best - oatmeal and buckwheat.There are many fibers in these cereals that cleanse the body from the inside.They also contain the most important nutrients: protein, fats, carbohydrates, as well as calcium, phosphorus, iodine, vitamins B1 and B2, p.A porridge plate is an ideal dietary morning.
• Fresh cheese. Soft cheeses - such as mozzarella and slices - contain linoleic acid, which for a long time helps maintain the level of saturation and calcium, which accelerates the fat burning process.
• Vegetables and fruits. They have many vitamins and fibers, and there are few calories, and therefore greens and fruits are a great base for the exact diet for weight loss.In vegetables and orange and red fruits has 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, cleaning plaque vessels and reducing the risk of heart attack and stroke, it also improves the brain and contains vitamin E, which is needed for liver health.Fish is rich in vitamin D, the lack of which leads to depression and bone fragility.
• Eggs. 3-4 eggs a week - prevention of gastric ulcer and duodenum, pancreatitis and nervous system disorders.The egg egg contains fatty and choline acids - substances that "remove" the body to maintain any calories in reserve and accelerate metabolism.
• Bobs. They are rich in protein and fiber, normalize digestion, satiate quickly and also prevent nerve disorders.
• Products made of thick flour. Another dietary product that really gives a sense of satiety.Full wheat bread helps to defeat overweight, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has many B vitamins, useful for the liver.
• Dairy products. The source of protein for muscles as well as calcium, needed for teeth, bones and metabolic processes.Lipoic acid, which contains milk, promotes liver health.
• Olive oil. This is a wonderful source of vitamin E. Olive oil lowers cholesterol, "cleans" liver, accelerates 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 are immediately deposited on the sides.
• Canned food. Even useful products such as fish and vegetables lose their valuable properties in the storage process.In addition, there is a lot of salt in canned goods, capable of causing an increase in pressure and swelling, as well as color and preservatives.
• Smoked meat. Like canned food, they contain a lot of salt and fats.
• Baking This is the first thing that refuses during the diet.The fried dishes contain a lot of oil, they are carcinogenic, harmful to the liver and pancreas and are very high.

Drugs and programs used for weight loss

Why limit yourself 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 uncertain."Natural" illuminated products at best can be a kitchen.In the worst result-there are tragic-training already there are 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, psychosis, 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 dangerous substances.

Second, even certified products allowed and certified to reduce appetite and accelerate fat separation cannot be obtained independently.Such tablets have many contraindications - from hypertension to nerve disorders and inflammatory processes.

Perhaps the cream for weight loss is the most harmless medicine.Are they effective?Manufacturers promise smooth, tight skin and reduce volumes, but to achieve this effect, the cream should be applied with energetic massage movements, preferably after physical exercise and peel skin.In addition, the result will be more noticeable if you are limited to sweets and fatty food.Recommendations are reasonable, but think about it - does this story remind you of a porridge tale from an ax?Massage, physical activity and healthy eating in any case will give a result, with or without cream.

Tips for those who want to lose weight properly

1. Change the diet gradually. A sharp change in the menu can be a psychological shock.It will look - it's just food!However, a sudden rejection of ordinary treatments makes many people feel unhappy.There is no need to fight yourself and worsen stress.Simply replace harmful useful foods.Can't you live without a fried chicken?Eat it without a skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of a chocolate cake, you can eat fruit salad with creamy creams.So step by step, you will teach yourself to eat well and not rebuke yourself for the lack of will.A positive attitude is already half the success.
2. Eat only what you like. Even the lowest calorie food can be very tasty.Choose your favorite products from the list and the experiment allowed.If you hate cabbage, but for the sake of harmony, only it eats, nothing good will come from it.
3. Set up accessible goals. The task becomes easier if divided into several small stages.Don't tell yourself, "By the end of the year I will remove 10 kg."It is better to promise that within a week you will not eat a slice of white bread or spend 3 kilometers daily.
4. Find your "your" shop. Surely somewhere near your home there is a store of healthy natural products-these days they are very popular.There is nothing like that - it doesn't matter, of course, there will be a nearby farmer market.In such places, harmful bundles and sweets are rarely sold, but many fresh vegetables, herb and rustic eggs.Buy products there - there will be no temptation to grab a bright cookie box "just in case" from the shelf.
5. Do not be confused during meals. Many of us have dinner in front of a TV or a computer - and this is a very bad habit!Scientists are proven: When we are focused on the film, we eat one -third more than we need.
6. Encourage yourself. Thanks to yourself for every fallen pound - you can even buy small (of course, inedible) gifts.And for violating the diet, punish yourself not with humiliating monologues, but with additional physical exercises.Believe me, half an hour of running with a coward after eating cake will be much more useful than three hours a monologue on the topic: "I'm fat and I have no will."

If you decide to recover the harmony for yourself, you will certainly succeed!There are many examples when Pyshki, seriously referring to the problem, turned into tight beauty, and some even became famous fitness trainers, such as Gillian Michaels, the author of very popular videos for those who want to lose weight.In order for the weight loss process to be pleasant and safe, discuss your diet with the attending doctor.

Maintaining liver functions when you lose weight

Liver problems are the most common result of improper weight loss.But even if you do everything properly and is not taken from strict diet and "fat burning" 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 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 glycirizic acid - a substance that is obtained from the licorice root.Glycryrisinic acid is a powerful anti -inflammatory and antioxidant ingredient.Perennial studies have shown that glikirisic acid phospholipids are more effective for restoring normal liver function.Funds that include these substances strengthen the liver cells, accelerate their regeneration and relieve inflammation.The clinical efficiency and safety profile of these ingredients is confirmed, and the cost is regulated by the state.Hepatoprotectors are needed not only for the complex treatment of liver disease, but also for their prevention.