As a health restoration specialist, I am very pleasing when the question sounds in this formulation.This means that a person approaches the process of weight loss consciously, thinks about the prospect.
In this article, I will describe in detail a scheme that has already proved its effectiveness for many women and men.It is based on the basic principles of physiology, understanding the processes of digestion and the relationship of the brain and body.
Causal relationship
The first thing that is important to realize is that excess weight did not suddenly come out of nowhere, it is not a wide bone or a slow metabolism.This is the result of your daily choice.
Your current lifestyle, your actions (or inaction) have led to undesirable changes in the body.And even if the metabolism is slow, diabetes or leptin resistance, this is all a consequence of a certain way of life and nutrition.
I hope you haven’t rolled your eyes mentally now, they say that I am teaching you here.No, I will not read morality.I am sure that you yourself know 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 doing other actions.We will gradually change food habits, restore the water-salt balance and cleanse the body of toxins and toxins.
Moreover, we will do this, enjoying the process, and not in torment 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 harm to health, there should be no hard restrictions.
Do you know what happens when you sit on a diet, and sharply remove the usual delicacons from the diet, replacing them with cucumbers, apples and chicken breast (I exaggerate, but many do just that)?
In a week of such a diet, you do not dream about your new fit body, but about when it all ends and how you will eat your favorite cake.The brain requires familiar food, favorite sweets, because fast carbohydrates are the most just way to produce energy and pleasure.
According to statistics, 95% of women who sit on a diet after gaining weight again.
We will engage in the "flashing" of the brain.It is the brain that controls your body, and not vice versa.So no sharp changes in nutrition or lifestyle.Slowly but surely we will move to the intended goal.
Experienced experts will help to conduct competent safe cleansing of the body, including intestinal cleansing along the entire length (physiologically, without enemas).
How to effectively lose weight without harm to health: a sequence of actions
The whole process is conditionally divided into 4 stages.
You can linger at each stage as long as you need.
In the end, even if you form the right habits in a year, then the rest of your life you will live in a beautiful and slender body.And you will never have to lose weight by the summer, for the New Year, to the wedding of a girlfriend, etc.
Stage 1 - we analyze and adjust the diet, restore the water balance, remove toxins
Stage 2 - intestinal cleansing, improving digestion and metabolic processes
Stage 3 - adjustment of the diet, eating time
Stage 4 - a reduction in the volume of portions (although this is usually not required and the first three stages are enough)
Our food 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 a cookie after lunch.
This mainly carbohydrate nutrition leads to a violation of carbohydrate metabolism.And an excess of energy obtained from food, the body certainly puts off in fat depot.
Plus, the unnatural components that the body cannot learn, but does not have time to remove (preservatives, dyes, transfluors, flavor enhancers) are also sent to fat cells.
The accumulation of extra pounds usually occurs for years.
It often happens that a person suddenly realizes with horror that on the scales already +30-40 kg.And running on the Internet in search of a method "How to quickly lose weight without harm to health."
Start with the water
The first and most important thing that you need to learn to do now is to drink your physiological norm of water daily.
We do not touch the food yet.But this does not mean that if earlier you restrained yourself in relation to sweets, now you can start eating everything.
Just focus on drinking clean water during the day.
Calculating your norm is very simple - 30 ml x 1 kg of body weight.
If overweight is more than 20 kg, the calculation is made for our conditionally-ideal weight.On average, 1.5-2 liters of clean water per day will turn out.
Tea, compote, juice, fruits - do not count!Pure water.
Why?Because to cleanse the body of water -soluble toxins, and we have 80%of them, we need water.
No juices, detox-smokes will help cleanse the cells and intercellular fluid.These are all the tricks of marketers, as well as fairy tales about miracle means for weight loss.
To enhance the cleansing effect, we recommend that our clients use coral water with an antioxidant.This is really the most healthy water for health, which can be drunk on an ongoing basis.
And to remove fat -soluble toxins - lecithin and plant enzymes.Enzymes contribute to improving digestion, cleansing and thinning of blood, with prolonged use, various deposits in the form of wen, sand, and stones are split.
So, the first goal is to control the amount of water drunk.
Life hacks:
- Fill the container of the required volume in the morning, in the evening it should be empty
- If you are at home for most of the time, place 4 half -liter bottles of water in prominent places, in the evening they should be empty
- Buy a beautiful bottle and be sure to take water with you if you leave the house for more than two hours
Add vegetables
Firstly, vegetables are low -calorie products, while perfectly saturate.Especially in combination with protein.
Secondly, fiber improves digestion, intestinal motility, and also contributes to the development of healthy microflora.
Purpose - 50% diet Nemky -lumpy vegetables and fruits
You can eat them in raw (slicing, salad), baked or stew, steam.
Until the fact that when you come to the cafe-restaurant, first order and eat a large portion of vegetable salad.And then everything else.
Basis: cucumbers, tomatoes, bell peppers, any cabbage, greens (spinach, dill, parsley, cilantro), celery, radishes, radish, beets, carrots, zucchini, eggplant.
Just imagine how many diverse dishes can be prepared from them.
And continue to observe drinking regime
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 - this is 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 begin to lose weight (without harm to health).
You will feel how excess fluid will leave the body.This will affect the volume of the body.Although, perhaps, the weight still remains the same.
If you drink the norm of water is easy for you, excellent!
You can immediately start making adjustments to the diet.
Less harmful - more useful
Any unnatural components cannot be normally learned by the body.They interfere with digestion, slow down chemical reactions, pollute.
Transfiders, artificial dyes, flavor amplifiers, preservatives - from this you hope to build a beautiful slender body?
Of course, you can even lose weight even eating burgers if you create a general calorie deficit.But we are talking about how to lose weight without harm to health.And synthetic food does not bring any benefit to our health.
Try to gradually reduce the amount of harmful food in your diet and replace it with useful and more natural yummy.
Go to the eco -store, there you will find ice cream made of natural components, and delicious fruit bars, cookies and corn sticks without sugar, pastille, chocolate made of Carob and many natural sweets.
Just do not "take" myths about the benefits of fructose.Whole fruits, dried fruits or fruit pastille are one.And the bars with the addition of fructose are completely different, the benefits of them are zero.
The principle is simple - not so much sugar is harmful as its number.And not so much sugar itself 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 salads.
Stop buying sausages, sausages, crab sticks.They have exactly the same meat as in dog stern.Give preference to single -part natural products.Meat, fish, seafood, lard, eggs, caviar.
Try to eat at home more often than in public catering.Firstly, you can control the naturalness and freshness of the products used.Secondly, there is less temptation to eat something superfluous.
The goal is to take turns excluding synthetic products from the diet
- mayonnaise, ketchups, sauces based on them
- semi -finished products, sausages, sausages, crab/sticks
- sugar (it is better to stop buying refined sugar home)
- yogurts and cottage cheese with taste fillers, quick breakfast
- Fast-food (the cheapest products, substitutes, flavors are used)
We carefully study the labels, buying ice cream, fruit pastille, sweets, juices and fruit puree, black chocolate
- Cottage cheese (sour coffee, cheese) product is not cottage cheese (not sour cream, not kefir, not cheese)!
- Bolishing oil less than 82% fat is margarine (contains trans fats)
- The phrase "vegetable fat" in the composition of products is transfigure (if you do not buy vegetable oil, of course)
No need to try at one point to stop eating all of the above if you are used to buying it constantly.Replace gradually.
I do not just remind you that it is important not to make sharp changes to the diet.Let's rebuild your brain.
If you are used to drinking tea with three tablespoons of sugar and cooking all my life, then you must first replace the cookies with something more useful and not so sweet.Then try tea with honey, or instead of 3 tablespoons of sugar, put 2.
Sugar is, of course, in general a separate topic.
For a long time, I looked with particular respect at people who drink tea-coffee without sugar and do not eat sweet.In general, neither cookies, nor cakes-brewer, nor ice cream, or even small candy are eaten.I did not believe when they said that they did not want this at all.
How can it be?How can you not want to eat a chocolate bar or cheesecake?
I watched the film “Sugar” (by the way, I highly recommend), studied a lot of information about its harm, myths about the benefits of fructose, the opinions of various experts.
It turns out that it is not enough to understand how serious harm to our body does a large amount of sugar, trans fats and various kinds of dyes that form the basis of modern confectionery products.
Sweets are a drug, without exaggeration.
We really easily become dependent on them.
And the path to getting rid of “sweet dependence” in most people is quite long and difficult.
I am no exception.It was a serious internal struggle.I lost most of the battles, succumbing to the temptations.Silent bought chocolate bars or ice cream, parallel to broadcast information about the dangers of sugar.But in this struggle one thing is important - for whom the last battle will remain!
Now I can confidently say that I am free from sweets.And yes!The time came when I really do not want harmful sweets.The "flashing" of the brain is completed successfully!
What helped me get rid of sweet dependence
Firstly, compliance with the drinking regime.Read the regular "removal of toxins" and "alkalization of the body."
Secondly, intestinal cleansing and settlement of beneficial bacteria.
That is, in my head I did not keep the goal of "losing weight without harm to health" or "getting rid of carbohydrate dependence."I focused on observing the drinking mode, replace artificial products with natural as possible, clean the intestines, etc.
The composition of microflora seriously affects our taste preferences.The more pathogenic bacteria that “require” simple carbohydrates, the more you will be drawn to sweets.
Over the years of practice, we tried different cleaning programs and returned to the system.This is the only target program that allows you to effectively clean the intestines along the entire length.Helps to get rid of 2-4 kilograms of accumulations, has a slight effect of therapeutic fasting.
Most people who were cleaning this system note that after this program they really do not pull on sweet and harmful.If you follow the recommendations for nutrition, then in 14 days the taste receptors are “reset”.This means that it becomes much easier for you to adhere further to a healthy diet.
Immediately after cleaning, it is perfectly to continue working on improving the digestive system.
So, imperceptibly, we passed with you 2 important stages on the path of effective weight loss without harm to health.
We go to the third stage - we adjust the mode
We begin to adjust the time frame for eating.
Experts called this method “Interval Stunning” (another option “Periodic fasting”).
The general meaning is to eat in a strictly limited temporary segment, and the rest of the time is a fasting period.For example, we eat 8 hours - we starve 16 hours.
Again, I remind you, we do everything gradually and wisely.