How to effectively deal with excess weight

With the arrival of spring, many of us begin to think about our figure. At this time, the influence of the winter lifestyle and holiday excesses, which do not contribute to improving the appearance, is especially acute. Memories of winter feasts and a sedentary lifestyle become the cause of self-criticism and the desire to get rid of extra pounds. But how to quickly and safely achieve the desired results?

The main cause of excess weight is often overeating, which disrupts the body's energy balance. In such cases, when the amount of energy consumed exceeds the cost, weight gain begins. This phenomenon is called alimentary obesity. It is important to understand that a sharp and rapid weight loss can be not only ineffective, but also dangerous to health. The body gets used to a certain weight, and its change can cause negative consequences.

For sustainable and safe weight loss, you should adhere to a number of generally accepted principles. Firstly, you need to control the calorie content of the diet, limiting consumption to 2000 calories per day. Meals should be fractional and include 5-6 meals. It is recommended to reduce the consumption of carbohydrates and fats, focusing on proteins, fiber and vitamins. Avoid foods and drinks that increase appetite.

However, following these recommendations at home can be difficult due to numerous temptations and habits. In addition, it is important to consider that proper nutrition is only part of the process. Regular physical activity, refusal to rest after meals and correction of vitamin B6 deficiency also play a significant role in the fight against excess weight. Including foods rich in this vitamin, such as fish, beans and vegetables, in the diet will help maintain the optimal condition of the body.

In search of an effective way to lose weight, many turn to radical methods, such as complete fasting. However, this can be dangerous, especially in the absence of professional supervision. Fasting can lead to disruptions in the endocrine system, deterioration in general health and even serious diseases. Research shows that such measures can temporarily reduce weight, but they can also lead to serious metabolic disorders and a weakened immune system.

If you decide to try fasting, do it with caution and follow some recommendations. The optimal fasting period is two weeks, and it is important to continue an active lifestyle, including water treatments and massage, to maintain an active metabolism and prevent excess sagging skin. However, if signs of deterioration in health occur, such as headaches or nausea, fasting should be stopped immediately.

After completing fasting, it is important to exit it correctly. Returning to a normal diet should be smooth, with a gradual increase in calorie content and variety of food. A sharp return to previous habits can lead to rapid weight gain. In the first days after fasting, it is recommended to stick to a light diet and avoid overeating in order to maintain the achieved result and improve overall health.