This question can be understood in two ways. The answers to the question whether its is safe to lose weight will be given below. You will also learn the most important rules for combating weight loss. They will allow you to get rid of excessive kilos effectively.
Table of contents
- Since when is weight loss safe- diet time
- safe slimming – health is paramount
- the correct rate of weight loss
- a well-balanced menu
- regularity of meals
- physical activeness
- regular sleep
Since when is weight loss safe – diet time
This is a very frequent question. There are certain ways to lose weight which do not take a required amount of time. Moreover, there are ones they are not safe themselves. However, they clearly define how long it can take to lose weight.
The best example is the Copenhagen diet (or ‘hunger strike’, as many people call it). It is to last 13 days. Neither more nor less than a day. If you exceed this deadline, your weight loss will be dangerous for your body. And what is it like with such classic starvation? Or monodietes? The latter are very often associated with detoxification of the body. In both cases it should be 2 to 3 days.
What about “normal” diets? This is a complex matter. And here comes the second answer to the question in the title.
Safe weight loss – health is the most important
And this is both when looking at the rate of weight loss and the length of the diet. undoubtedly, this is the basic time period for the amount of kilograms you want to lose. However, in this case a properly prepared diet is extremely important. Such a menu will help you to get rid of excessive kilos and at the same time provide your body with an appropriate dose of the necessary ingredients.
Safe weight loss should end when the latter begins to send out certain warning signals. If you ignore them, serious problems may arise.
Symptoms of exhaustion of weight loss:
- Problems with insomnia
- Significant body weakness
- Dizziness, fainting
- Lowered mood
- Digestive problems
- Continuous hunger
- Excessive hair loss
These are just a few of the signals that indicate that slimming is no longer safe and that the whole proccess should be finished. If you have not achieved the desired result, you will have to wait a little. The body must regenerate. You can extend this time in some way. And here the principles of safe weight loss come on stage.
1. The correct weight loss rate
The numbers that appear are “intended” for a person who is not very physically active, for example, due to the sedentary lifestyle. In other cases, they undergo some, albeit small, modifications. The safe weight loss rate is up to 1.5 kg per week. However, this is the limit and it is better to hold on to about a kilo. You should also be aware that the rate at which you can lose excessive body fat depends on your starting weight.
2. a well-balanced menu
It, as we have already mentioned, is indispensable. Firstly, it is supposed to be safe for the body. However, it must also have the effect of burning fat quickly.
A well-balanced diet responds to the body’s basic needs for minerals and vitamins. Of course, protein, healthy fats and complex carbohydrates have to be included. Its calorific value must not be too low, because then it “rubs off” against hunger. Consequentlyl, this is no longer safe.
What vitamins and elements support weight loss?. From the first group consists of vitamin C and group B. The second group includes zinc, magnesium, chromium and iron. In both cases it will not be difficult to find sources. These include vegetables, coarse-grained groats and legumes.
3. regularity of meals
This is one of the most important principles of safe and effective weight loss. It is not about you eating at exactly the same time every day! But the individual meals must be at more or less fixed times. This will improve your metabolism. And without its proper work you can forget about effective weight loss.
Regularity of meals is not difficult to maintain. You can plan your diet for several days ahead. You can also prepare your meals. In this way the excuse for lack of time is no longer valid.
4. be physically active
And what is important is that you choose a form of movement that will please you. This is the only way to ensure the regularity of such activity. Without it the effects of weight loss may not be satisfying.
And there is also a very important issue in the case of activity. Always keep in mind the condition of your body. Don’t choose a form of exercise over and above your abilities. The only thing you gain in this way is a greater chance of injury. And in such a situation you can forget about safe weight loss. The form of movement is slightly less important at first. It is important that you get up in front of the TV and the computer at all. it has to be regular.
5. regular sleep
This is last but not least. It is one of the most important principles of safe weight loss . Sleep problems have a negative impact on the body. This includes the functioning of the digestive system and metabolism. The latter can slow down significantly. The effects are easy to predict.
Lack of regular sleep, and thus regeneration of the body, can cause excessive stress. This in turn has a negative impact on the process of weight loss. Among other things, it may weaken metabolism. Secondly, excessive stress ends in uncontrolled eating very often. As a result, it may be impossible to get rid of excess kilograms. That is why it is so important to take care of sleep while losing weight. After all, it also has an impact on our mood.