We lose weight correctly: Dietetologists' 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 types of diets at age 20.Men usually think about it after girls and lose weight for health maintenance.One way or another, the question "How to Lose Weight?"Interested in almost all.

Benefits and damage to weight loss: the effect of hunger on the body

The hardness is good for many reasons.Obesity and overweight create a large load in the heart and spine, and the liver suffers - their cells degenerate in fat and cease to work.However, the process of weight loss itself can be risky, especially if a person who has never limited to food suddenly begins to starve or drink "magic" teas and pills with a suspicious composition.Losing weight without health damage is possible, however, some rules are necessary.Otherwise, after a rigorous diet, the weight will return quickly, and well -will only get worse.

Many dream of losing weight quickly, falling 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 just water.The safe speed of weight loss is the same.Strict diets that promise rapid weight loss affect the condition of all tissues overdue to the scarce diet, they do not receive enough amino acids necessary for cell regeneration.The weight disappears, but not so much due to fat, but 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 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 these funds can be very toxic.In addition, after strong weight loss, carbohydrates and fats are directed by body A ... The liver, and a woman who fights for harmony is in the hospital with obesity of this organ or acute hepatitis.Fasting usually harms the gallbladder.Therefore, rapid weight loss leads to an increase in cholesterol levels and a decrease in bile acid salts content.As a result, excess cholesterol is not excreted, and this contributes to the occurrence of gallbladder stones.

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

In a word, a rigorous diet and, moreover, hunger takes more damage to the body than well.Not to mention the fact that malnutrition decreases metabolism and kilograms return very quickly - after all, during the diet, the body is used to save calories!Does this mean that weight loss without damage to the body is impossible?Of course.But proper weight loss is an energy system, not two weeks of diet hard or refusing foods.

The principles of proper weight loss

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

1. Fractional nutrition.Eat in small portions 5-6 times a day.This schedule is more physiological than the three usual 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.Also, the best source of fat for you is oceanic fish, walnuts and vegetable oil, not bacon and cream.Carbohydrates should be obtained from vegetables, fruits and grain bread, not cookies and sweets.
3. Movement.No diet will give the desired effect if you are still.Make a 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 more calories.
4. Don't eat at night.If you go to bed at 11pm, it makes no sense to start to limit yourself in food after 6 - when you lie in bed, you will have time to get hungry.However, the last meal should be 2 hours before bed and not later.If you feel a hunger attack, drink water.Sweet soda and packaged juices should not be drunk - they have a lot of sugar and do not give a feeling of saturation.
5. Do not provoke me.Stop "bite" and it's very simple - just stop buying harmful food.If you don't have a hand chocolate, you are unlikely to follow them with the first desire to eat sweets.Instead of sweets, keep a strategic fruit supply in the refrigerator.
6. Domestão.Mode is the basis of healthy weight loss.The chronic lack of sleep destructively affects all processes and, first of all, metabolism.People who suffer from insomnia are losing weight more than those who sleep for 7 to 8 hours.
7. Support the body.Help your body - Take complexes of vitamins and antioxidants, you can also support the liver, taking the preventive course from hepatoprotectors - medicines to protect the liver.

Correct weight loss diets: We lose weight without health damage

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

Products for healthy weight loss:

• Groups. Better - Oats and Sarracene Wheat.There is a lot of fiber in these cereals that clean the body 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 a breakfast ideal diet.
• Fresh cheese. Soft cheeses - such as mozzarella and feta cheese - contain linoleic acid, which for a long time helps maintain satiety and calcium level, which speeds up the fat burning process.
• Vegetables and fruits. They have many vitamins and fibers, and there are few calories and therefore vegetables and fruits are a wonderful base for the right weight loss diet.In vegetables and orange and red 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), it contains the entire vitamin B complex, as well as potassium, iron and calcium.
• Fruits. A source of antioxidants and vitamins, as well as a useful alternative to sweets.
• Fish. Fish oil reduces cholesterol, cleansing the vessels of the plates and reducing the risk of heart attack and stroke, also improves the brain and contains vitamin E, which is necessary for liver health.The fish is rich in vitamin D, which is missing to depression and fragility of bones.
• Eggs. 3-4 Eggs per week - Prevention of stomach and duodenal ulcer, pancreatitis and nervous system disorders.Egg yolk contains fatty acids and hill - substances that “wean” the body to preserve each calorie in reserve and accelerate metabolism.
• Bobs. They are rich in protein and fiber, normalize digestion, saturate rapidly and also prevent nerve disorders.
• Products made of thick flour. Another food product that really gives a feeling of saturation.Brown bread helps defeat obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has many B vitamins, useful for the liver.
• Dairy products. The protein source for the muscles as well as calcium, necessary for the teeth, bones and metabolic processes.Lipoic acid, which is contained in milk, promotes liver health.
• Oil. This is a wonderful source of vitamin E. Oil reduces cholesterol, "cleans" the liver, accelerates metabolism and removes toxic substances.

This must be abandoned:

• White and sweet bread. There are almost no substances in white flour in white flour.They 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 is a lot of canned salt capable of causing increased pressure and swelling, as well as dyes and preservatives.
• Smoked meats. Like canned foods, they contain a lot of salt and fat.
• To roast. This is the first thing to refuse during the diet.The skillet contains a lot of oil, are carcinogenic, harmful to the liver and pancreas and are very high.

Drugs and programs used for weight loss

Why are you limiting yourself and playing sports if you can simply go to the pharmacy and buy pills that promise weight loss without any effort or a magical cream that reduces volumes?

First, it is insecure."Natural" products enlightened at best can be a mannequin.At the worst, the result can be tragic-there are many young women in a hospital bed due to the use of such "drugs", and not all were 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 caffeine doses, toxic plant extracts that cause diarrhea and other dangerous substances.

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

Perhaps weight loss cream is the most harmless remedy.Are they effective?Manufacturers promise soft and tight skin and volume reduction, but to achieve this effect, the cream should be applied with energy massage movements, preferably after physical exertion and cleansing the skin with peeling.In addition, the result will be more noticeable if you are limited to sweets and fatty foods.The recommendations are reasonable, but think about it - this story resembles a fairy tale about an ax porridge?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 marked change in the menu can be a psychological shock.It seems - it's just food!However, a sudden rejection of the usual treats makes many people feel unhappy.There is no need to fight and aggravate stress.Only gradually replace useful harmful foods.Can't you live without fried chicken?Eat without skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of a chocolate cake, you can eat fruit salad with natural creamy ice cream.Therefore, step by step, you will teach yourself to eat right and do not rebuke with the lack of willpower.A positive attitude is already half the success.
2. Eat only what you like. Even the lowest food -crop can be very tasty.Select your favorite products from the allowed list and try it.If you hate cabbage, but for the sake of harmony, only she eats, nothing good will come from that.
3. Set achievable goals. Any task becomes easier if it is divided into several small stages.Do not say yourself: "By the end of the year, I will fall 10 kg."It is better to promise that in a week you will not eat a slice of white bread or pass 3 kilometers every day.
4. Find your "Yours" store. Certainly somewhere near your home, there is a healthy natural product store days when they are very popular.There is no such thing - no doubt there will be a farmer market nearby.In these places, breads and harmful sweets are rarely sold, but many fresh vegetables, herbs and rustic eggs.Buy products there - There will be no temptation to get a bright box with cookies "just by precaution" 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 bad habit!Scientists are proven: when we are focused on the movie, we ate a third more than we need.
6. Encourage yourself. Praise for each fallen kilogram - you can even buy small gifts (of course not edible).And for violations of the diet, it is punished not with derogatory monologues, but with an additional physical effort.Believe me, half an hour running with a coward after the eating cake will be much more useful than three hours of monologue on the subject: "I am fat and I have no willpower."

If you decide to firmly regain harmony for yourself, you will surely succeed!There are many examples when "Pyshki", seriously referring to the problem, became tight beauties, and some have even become famous fitness coaches such as Gillian Michaels, very popular video courses for those who want to lose weight.For the process of losing weight to be pleasant and safe, discuss your diet with your assistant doctor.

Maintain liver functions when losing weight

Os problemas com o fígado são o resultado mais comum da perda de peso inadequada.But even if you do everything you should and are not taken by strict and "fat burners" diets, the liver needs help.

Hepatoprotectors are an entire class of medicines to support liver functions.Its task is to protect cells from this organ from the influence of the external environment, strengthen them and accelerate its restoration.The most common active component of such tools is the essential phospholipids that strengthen liver cell walls.The best phospholipids work in combination with glyciricic acid - a substance obtained from the root of the licorice.Glycirisinic acid is a powerful anti -inflammatory and antioxidant component.Perennial studies have shown that glyciricic acid phospholipids are more effective in restoring normal liver functioning.Funds that include these substances strengthen liver cells, accelerate their regeneration and relieve inflammation.Clinical efficiency and security 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.