We have told our followers about the negative effects of drastic weight loss. We came to the conclusion that basically there are only negative consequences. How to lose weight correctly?
First rule: prepare your skin
When we think about losing weight, we immediately imagine our slim body. Now imagine how it looks with crepey skin. Not so pretty, isn’t it?
The first rule that helps to maintain good skin condition during weight loss process is a gradual weight loss ─ in this case it will be easier for the skin to adapt to new muscles form. It is perfect to lose about 8 pounds per month. In the case when it comes to a large body weight, then in the first month you can lose more pounds – up to 12-14. However, during this period you will lose extra water, but not fatty tissue. In the future, you should adhere to a smoother weight loss rate.
During the process of losing weight, it is useful to do procedures that activate the contractility of the skin. They are selected individually, based on the age and condition of the skin. Most often, doctors recommend lifting (radio wave or infrared) and laser hardware procedures. Effective for the prevention of crepey skin during weight loss is a massage. It can be recommended in combination with hardware techniques – this approach gives a very good result. Massage enhances drainage, accelerates the elimination of fatty acids, which are formed after the breakdown of more complex fats, stimulate the flow of arterial blood to the subcutaneous tissue, superficial muscles and the skin itself.
The second rule: how to deal with depression?
It is important to consider that the process of losing weight is associated not only with following a certain diet, i.e. dietary restrictions, but also with correction of eating behavior in general. If, for example, food has long been one of the few sources of pleasure for a person, then, having lost it, for some time his mood will be depressed. In this case, psychotherapeutic methods of influence should also be connected to weight loss: trainings, meditative and breathing techniques, visualization. It is also necessary to expand your range of pleasures, which includes pleasures for the body (SPA-skin care, massage, saunas, pleasant tactile sensations, physical activity), mental health (self-development, visiting theaters and exhibitions, reading books, etc.).
The second aspect that weight loss depression is often associated with the lack of micro and macronutrients. In particular, those are responsible for the synthesis of hormones (serotonin and dopamine), as well as substances necessary for the normal functioning of the nervous system (these are omega-3 fatty acids and various vitamins, for example, vitamin D and group B, as well as trace elements – magnesium, selenium, chromium). That is why, before and after weight loss process, doctors prescribe complex of supplements to prevent mood decline and the development of depression.
The third rule: what happens to the muscles?
In order to preserve muscle tissue during weight loss, it is important to adhere to a balanced diet, in which the content of proteins, fats and carbohydrates is balanced, and also to abandon the strict restrictions ─ diets with low calorie content (about 1000 kcal per day). Reduce your total daily energy costs by no more than 500 kcal ─ so you can lose weight by an average of 7-10 pounds per month. The balance of protein-fat-carbohydrate in its ratio, even if you are losing weight, remains the same:
proteins – 20-30% depending on age (they give satiety and are the building material for all cells of our body, enzymes and hormones);
fats ─ 20-30% (2 \ 3 – from fish and plant foods, 1 \ 3 – dairy products, meat and poultry);
carbohydrates – 40-60% (less than 15% of them are simple carbohydrates, the rest are complex, mainly fiber).
Sugar, refined flour, trans fats should be completely excluded from food.
The fourth rule: how to maintain a strong immunity?
There are many reasons for immunity reducing during weight loss. This сan be:
an unbalanced diet (the body may not have enough building material for the synthesis of cells of the immune system);
lack of vitamins and minerals (many of them are involved in the formation of immunoglobulins and antibodies);
the presence in the diet of products that cause food intolerance in humans (in in this case, the immune system “works” only with food, and its resources are already not enough to fight the pathogens of the disease).
Another reason for weakened immunity is a violation of the intestinal microflora. An imbalance in the composition of the microbiota can be one of the reasons for the appearance of extra pounds and make it difficult to lose weight. Having ascertained the cause and correcting it, it is possible to establish the normal functioning of the immune system.
Were these rules helpful to you?