Dietician Natalya Egorova gave some simple tips on how to lose weight for the New Year without harm to your health.
— Our women are working hard They lose weight twice a year – before the New Year and the summer season. Of course, the weight must be maintained constantly. But if such a request, then the most important thing is not to torture yourself. Sudden and rapid weight loss can have negative consequences. When we lose weight too quickly, it often means we're losing muscle and water rather than fat. Losing muscle can lead to a decrease in overall metabolic rate. The kilograms will quickly return again, and even with weight gain. In addition, sudden weight loss can lead to a deficiency of vitamins, minerals and trace elements. This cannot but affect the condition of the skin and hair— Egorova noted specifically for MedicForum.
It is important to remember that healthy weight loss is a gradual process based on a balanced diet and moderate physical activity. It is recommended to aim for sustainable weight loss of 0.5-1 kg per week.
If you are looking to lose weight before the New Year, here are some tips:
1. Set realistic goals: Set yourself specific and achievable weight loss goals. Don't set your expectations too high to avoid disappointment.
2. Proper nutrition:Avoid processed foods, fatty and sugary foods. Eat only lean meat, eggs, fresh vegetables, and herbs for at least two weeks. Try to give up sugar, fast carbohydrates, and fatty foods at least for a while. Steam or stew. Sometimes this is enough to lose a few kilograms.
3. Portion control:Pay attention to portion sizes and try to reduce them. Gradually increase your intake of vegetables and reduce your intake of high-calorie foods.
4. Regular physical activity:Incorporate regular exercise into your life, such as walking, running, swimming or working out at the gym. Try walking in the park at a fast pace every other day. It is better to take special sticks to avoid slipping and putting stress on your hands.
5. Stress management:Stress can lead to overeating and poor nutrition. Look for ways to manage stress, such as yoga, meditation or hobbies.
6. Supportive environment:Get together with friends or family who are also committed to a healthy lifestyle. Together you can support each other and achieve your goals.
7. Don't forget about water:Drink enough water throughout the day. Water helps to hydrate the body, improves metabolism and helps control appetite.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.