How to lose weight properly and quickly: 10 tips from a doctor

24 April 2025

It seems that with the emergence of spring, weight loss problems begin to worry all - not only those who have real problems with overweight. Finding a suitable way to get rid of extra pounds and centimeters in the waist and hips is often very difficult. From all sides of the proposal, one is more tempting than the other, instant results that promise almost a week - which, of course, cannot be healthy, and therefore quite short - beauty is beauty, but health can be spoiled thoroughly.

Naturally, maybe, will listen to the advice of a specialist in this case, endocrine experts, clinical specialists in the world of beauty, Marina Maksimova. What should be done if the intention to find a perfect figure becomes a decision to take certain steps, but the way to lose weight has not been chosen? How to lose weight properly, quickly and not endanger your own health?

Don't be in a hurry to lose all overweight at once

We will soon decide what it means - to lose weight quickly. This means a constant long-term weight loss: from 1, 5-2 to 3 kg per week. The steps can be very different, they depend on the original physical condition, weight and background of hormones, motor activity of certain people and established food habits.

Interesting -Excessive village is one of the most important mistakes on the road to get the perfect body: many are familiar with the situation when, in an effort to lose weight, a person stops eating in general or limits his diet with conditional salad leaves per day. Yes, this method is quite fast causing a few kilograms of loss, but this is a very fragile victory: it is impossible to live in salad leaflets for a long time, it will cause compensation for malnutrition or hunger, which will return with more than weight loss, or completely damage health.

Therefore, the best solution is gradual weight loss and stable after consulting with specialists who will exclude hormone problems that require drug correction. It is strictly forbidden to use your choice of drugs, whatever ad promise.

Balancing your diet

Another very common mistake of those who want to lose weight is an unbalanced diet choice. After stopping his choice on one of the fashionable protein diet, for example, such people sometimes really refuse to use carbohydrates -and at first the results inspire him, kilograms disappear, feelings of hunger do not appear. What is the other side of the effect of weight loss like that?

The same protein diet increases cholesterol levels in the blood, lack of carbohydrates causes blockages with the body with compounds: Usually they are formed in the body during the separation of fat derived from food, and then split into the simplest molecules themselves and are released abroad. But for this, carbohydrates must also enter the body - if not, this process is inhibited, a person has apathy, weakness and depression, sleeping deteriorating.

Therefore, all products must be in the diet: protein, complex carbohydrates that are healthy in the form of cereals and vegetables, lots of fiber, fruits, nuts and spices. This is also quite difficult to do without fat, even though they add to the calories - vegetable oils with good quality must be used every day.

Take vitamins

Any diet, even the healthiest, often means limiting not only the volume of food, but also changes in the composition of nutrients, vitamins, minerals, and track elements. They must be refilled, and that is why.

If vitamin deficiency is not compensated in any way, the body begins to "rebel" - First, hunger or problems with organs and tissues. Maintaining such a background into a diet, if it is not impossible, then it is quite complicated. It is best to choose a complex for yourself according to the needs of individuals - Multivitamins in this sense are not suitable for almost everyone.

Plan previous weight loss

How to determine that someone will fly to the beach tomorrow? Very simple - yesterday he sat on the diet. This situation occurs from time to time with one of us - there is an unexpected opportunity and then I want to achieve the desired weight loss in all means.

This is not necessary - there is a "swing effect", when the kilogram goes as a result of a tiring diet and often one side, then they return with a plus sign, then reasons arises again - and the person again began to torture himself. For health, this is far more dangerous than just having excess weight. Much more reasonable to set real goals first, to prepare action plans - and follow up.

Improve the results

New food habits obtained as a result of a healthier and more balanced diet will lead to the fact that the results will remain long, but this not only requires some products - sweet, fat and dangerous, but also fully reconsider their habits for years to come. If you obey the new rules, occasionally let yourself enjoy a small piece of cake, for example - good, you can find a very healthy and low choice - the results - the results will stay with you for a long time.

Don't miss the food technique

The calorie set that you set for yourself must receive more or less uniform portions during the day: Stupid enough to eat eggs with fat for breakfast, for example, and then undermine a small carrot and suffer from hunger throughout the day. Ideally, breakfast should be 45 % of calories throughout the day, lunch - 30 %, and dinner - as easy as possible. Snacks or fruits that are very light fixed for snacks.

Considering yourself once a week

More often this is not necessary - anyone easily discouraged, seeing that the arrow of the scales since yesterday has not moved by millimeters. In addition, it must be remembered that a female hormonal cycle, for example, often leads to an extra set of pounds. Very useful for controlling the process of weight loss not only with weight, but also with centimeter tape - where heavy fluctuations are not visible, body volume is often reduced, that is, fat on the body is distributed again - and this is an indicator that you do everything correctly and you need to continue to act in the same spirit.

Select the makeup procedure

In addition to transitions to a healthy diet with calories and increasing physical activity, you can use a very pleasant and effective cosmetic procedure - wrapping, massage and so on. Very useful for loss of weight wrapping with algae, chocolate or spices that accelerate the removal of toxins from the body. Lymph drainage procedures such as pressotherapy, Sharko's Shower, Sauna or Cryosauna have proven themselves. These procedures will cause muscles and skin in tone and increase their own self -esteem. In addition, they really help remove excessive subcutaneous fat, forming an attractive figure.

Find a partner and friends

Humans are social animals: we are so regulated that we are far more willing to do anything "for the company" or under the control of alert. Play support from friends or life partners, find friends in weight loss elsewhere - and do in the company. It will be easier to receive support in difficult times, and only with someone to lose weight is more fun and more fun.

Control hormone levels

This is mainly valid for women: After 30 years, in about half of the case, overweight problems are associated with certain problems with hormones due to various imbalances. Analysis for hormone background needs to be taken regularly - Then, ensuring that you are in the perfect order, you can keep moving towards your dreams about a new and beautiful new body.