As a healthcare specialist, I am very enjoyable when the question sounds in this formulation.This means that one approaches the process of weight loss consciously, thinks of perspective.
In this article, I will describe in detail a scheme that has already proven its effectiveness for many women and men.It is based on the basic principles of physiology, an understanding of the digestive processes and the connection of the brain and body.
Causal relationship
The first thing that is important to realize is that excess weight does not suddenly do not appear from nothing, it is not a broad bone or slow metabolism.This is the result of your daily choice.
Your current lifestyle, your actions (or omission) led to unwanted changes in the body.And even if metabolism is slow, diabetes or leptin resistance, all this is a consequence of a particular lifestyle and nutrition.
I hope you haven't rubbed your eyes now, they say I'm teaching you here.No, I won't read morals.I am sure you know yourself and understand the measure of your responsibility for the current state of health.
So, in order to gain harmony and health, you need to start taking other actions.We will gradually change eating habits, restore the balance of water and cleanse the body of toxins and toxins.
Moreover, we will do this, enjoying the process, not in pain and prohibitions.
Strict diets are effective only to achieve a quick result or specific sports goals.When there is a very strong external motivation.They are not suitable for ordinary life.And if you want to lose weight without health harm, there should be no severe restrictions.
Do you know what happens when you sit on a diet and sharply remove the usual diet delicacies, replacing them with cucumbers, apples and chicken breasts (I exaggerate, but many do just that)?
In a week of such a diet, you do not dream of your new body fit, but about when it all ends and how you will eat your favorite cake.The brain requires familiar foods, favorite sweets, because fast carbohydrates are the easiest way to produce energy and pleasure.
According to statistics, 95% of women sitting on a diet after gaining weight again.
We will get involved in the "flashing" of the brain.It is the brain that controls your body, not the other way around.So there are no sudden changes in diet or lifestyle.Slowly but surely we will move on to the intended goal.
Experienced experts will help to perform a competent safe cleansing of the body, including intestinal cleaning throughout the length (physiologically, without enemas).
How to lose weight effectively without health harm: a sequence of actions
The whole process is conditionally divided into 4 stages.
You can stay at any stage as long as you need it.
After all, even if you form the right habits for a year, then for the rest of your life you will live in a beautiful and slender body.And you will never have to lose weight until the summer, for the new year, at a girlfriend's wedding, etc.
Stage 1 - We analyze and correct the diet, restore water balance, remove toxins
Stage 2 - Intestinal cleaning, improving digestion and metabolic processes
Stage 3 - Adaptation of the diet, the time of eating
Stage 4 - Reduction of portions volume (although this is usually not required and the first three stages are sufficient)
Our eating habits were formed under the influence of parents.The most delicious mother in the world is Borsch, pancakes, cartoons, dumplings, pies.And also tea with cookie after lunch.
This mainly carbohydrate nutrition leads to impaired carbohydrate metabolism.And excess energy obtained from food, the body certainly deposits in the fat depot.
Plus, the unnatural components that the body cannot learn, but there is no time to remove (preservatives, dyes, transfluirs, taste enhancers) are also sent to fat cells.
The accumulation of extra pounds usually happens for years.
It is often the case that one suddenly realizes with horror that the scales already +30-40 kg.And running on the Internet in search of the method "How to lose weight quickly without harm to health".
Start with the water
The first and most important thing you need to learn now is to drink your physiological norm of water every day.
We still don't touch the food.But this does not mean that if you have been in the past with sweets, you can now start eating everything.
Just focus on drinking clean water during the day.
The calculation of your norm is very simple - 30 ml x 1 kg body weight.
If overweight is more than 20 kg, the calculation is made for our conditional ideal weight.On average it will turn out to be 1.5-2 liters of clean water a day.
Tea, compote, juice, fruits - don't count!Clean water.
Why?Because to cleanse the body -soluble toxins and we have 80%of them, we need water.
Without juices, smoking detox will not help clean the cells and intracellular fluid.These are all the tricks of marketers, as well as the tales of miracle weight loss means.
To improve the cleaning effect, we recommend that our customers use an antioxidant coral water.This is really the most healthy water for health that can be drunk constantly.
And to remove fat - soluble toxins - lecithin and plant enzymes.Enzymes contribute to the improvement of digestion, cleaning and thinning of blood, with prolonged use, divide various deposits in the form of WEN, sand and stones.
So the first goal is to control the amount of water drunk.
Animals hacks:
- Fill the container with the required volume in the morning, the evening should be empty
- If you are at home during the bigger part of the time, place 4 half bottles of water in prominent places, in the evening they should be empty
- Buy a beautiful bottle and remember to take water with you if you leave the house for more than two hours
Add vegetables
First, vegetables are low -calorie products while perfectly saturated.Especially in combination with protein.
Second, fiber improves digestion, intestinal mobility and also contribute to the development of healthy microflora.
Purpose - 50% Diet Nemki - Uncomplicated Vegetables and Fruits
You can eat them in raw (slicing, salad), roasted or stew, steam.
While the fact that when you come to the cafeteria restaurant first and eat a large part of a vegetable salad.And then everything else.
Base: cucumbers, tomatoes, peppers, all kinds of cabbage, greenery (spinach, dill, parsley, cyclers), celery, radishes, beets, carrots, zucchini, eggplant.
Just imagine how many diverse dishes can be prepared from them.
And continue to monitor the drinking regimen
By observing only these two rules, you will significantly reduce the calorie content of the diet.Because the more you drink water, the less I want to eat - that's a fact.And the more you eat vegetables, the less space for high calorie food will remain.
If you go through this stage with the program, in the first month you will start to lose weight (without harm to health).
You will feel how excess fluid will leave the body.This will affect body volume.Although, perhaps, the weight still remains the same.
If you drink the norm of water, it is easy for you, great!
You can immediately start making adjustments to the diet.
Less harmful -more useful
All unnatural components cannot be usually taught by the body.They interfere with digestion, slow down chemical reactions, pollution.
Transfiders, artificial dyes, aromatic amplifiers, preservatives - you hope to build a beautiful slim body?
Of course, you can even lose weight even eating burgers if you create a common calorie deficiency.But we are talking about how to lose weight without harm to health.And synthetic food is of no benefit to our health.
Try to gradually reduce the amount of harmful food in your diet and replace it with a useful and natural taste.
Go to the eco -cabinet, there you will find an ice cream made of natural components, and delicious fruit bars, cookies and corn sticks without sugar, pastel, chocolate, made of births and very natural sweets.
Just don't "accept" myths about the benefits of fructose.Whole fruits, dried fruits or fruit shepherds are one.And the straps with the addition of fructose are completely different, the benefits of them are zero.
The principle is simple - not as much sugar is harmful as its number.And not as much sugar as the rest of the chemistry in modern sweets.Read the composition.
Instead of mayonnaise, add vegetable oil, natural yogurt, fermented or sour cream to the salads.
Stop buying sausages, sausages, crab sticks.They have exactly the same meat as in the breast milk.Give preference to natural products with single parts.Meat, fish, seafood, pork, eggs, caviar.
Try to eat at home more often than in catering.First, you can control the naturalness and freshness of the products used.Second, there is less temptation to eat something unnecessary.
The goal is to alternate, excluding synthetic diet products
- Mayonnaise, ketchup, sauces based on them
- semi -registered products, sausages, sausages, crabs/sticks
- sugar (better to stop buying a refined sugar home)
- Yogurt and cottage cheese with flavors, a quick breakfast
- Fast food (the cheapest products, substitutes, flavors are used)
We carefully study the labels, buy ice cream, fruit shepherds, sweets, juices and fruit puree, black chocolate
- The product of cottage cheese (sour coffee, cheese) is not cottage cheese (not sour cream, not kefir, not cheese)!
- Balling oil less than 82% fat is margarine (contains trans fats)
- The phrase "vegetable fat" in the composition of the products is a conversion (if you do not buy vegetable oil, of course)
No need to try at one point to stop eating everything above if you are used to buying it all the time.Replace gradually.
I do not remind you that it is important not to make sudden changes in the diet.Let's restore your brain.
If you are used to drinking tea with three tablespoons of sugar and cooking throughout my life, then you must first replace cookies with something more useful and not so sweet.Then try tea with honey or instead of 3 tablespoons of sugar, put 2.
Of course, sugar is generally a separate topic.
For a long time, I looked with special respect for people who drink sugar -free tea and do not eat sweet.In general, neither cookies, nor beer, no ice cream, nor small candy are eaten.I didn't believe when they said they didn't want it at all.
How can it be?How can you not want to eat a chocolate bar or cheesecake?
I watched the movie "Sugar" (by the way, I strongly recommend), I studied a lot of information about its damage, myths about the benefits of fructose, the opinion of various experts.
It turns out that it is not enough to understand how serious damage to our body makes a large amount of sugar, trans fats and various types of dyes that underlie modern confectionery products.
Sweets are a medicine without exaggeration.
We really easily become dependent on them.
And the path to getting rid of "sweet addiction" in most people is quite long and difficult.
I'm no exception.It was a serious internal struggle.I lost the bigger part of the battles, succumbing to temptation.Silent purchased chocolate bars or ice cream, parallel to the emission of information about the dangers of sugar.But in this struggle one thing is important - for whom the last battle will remain!
Now I can say with confidence that I am free from sweets.And yes!It's time when I really don't want harmful sweets.The brain's "Flashing" has been successful!
What helped me get rid of sweet addiction
First, compliance with the drinking regime.Read the regular "removal of toxins" and "body alkalisation".
Second, intestinal cleaning and settlement of beneficial bacteria.
That is, in my head I did not keep the goal of "weight loss without harming health" or "getting rid of carbohydrate addiction".I focused on monitoring the drinking regimen, replaces artificial products with natural, cleanse the intestines, etc.
The composition of the microflora seriously affects our taste preferences.The more pathogenic bacteria "require" simple carbohydrates, the more you will be attracted to sweets.
Over the years, we have practically tried various cleaning programs and have returned to the system.This is the only target program that allows you to effectively cleanse the intestines along the entire length.Helps to get rid of 2-4 pounds of accumulation, has a slight effect of therapeutic fasting.
Most people who were cleaning this system note that after this program they really do not attract sweet and harmful.If you follow the meal recommendations, then after 14 days the taste buds are "reset".This means that you find it much easier to stick to a healthy diet.
Immediately after cleaning, it is ideal to continue to work on improving the digestive system.
So, imperceptibly, we passed with you 2 important stages along the path of effective weight loss without harm to health.
We go to the third stage - we adjust the regime
We are beginning to adjust the timeframe for eating.
The experts called this method "stunning" (another "periodic fast" option).
The common sense is to eat in a strictly restricted temporary segment, and for the rest of the time it is a fasting period.For example, we eat 8 hours - we starve for 16 hours.
I remind you again, we do everything gradually and reasonably.