Thin and pale: how to lose weight without compromising beauty and health
In the spring, women are more likely to go on diets, critically assessing their appearance. In anticipation of warm days, they try to lose as many extra pounds as possible. Drastic calorie restriction usually leads to an undesirable effect: the decollete area suffers, the face may become haggard and covered with fine wrinkles, while the stomach and hips will remain the same for a while. Why this happens, how to avoid the ugly option of losing weight and what will help you lose weight without compromising your figure and facial skin — in the Izvestia article.
How adipose tissue is destroyed
Weight loss is uneven, because the adipose tissue in each zone is arranged differently and reacts differently to calorie deficiency, hormones and physical activity, says endocrinologist of the Scandinavian Health Center Galina Smirnova.
— The face and breast area in women often visually change faster, even with a slight loss of weight, because there are fewer dense fat depots, — says the specialist. — In addition, the face reacts quickly to a decrease in the total amount of fluid, salt and carbohydrates in the diet. Therefore, the first changes may be associated not only with fat, but also with a decrease in puffiness.
The abdomen and thighs, according to the doctor, "go away" more slowly, because the adipose tissue in these places is more resistant to mobilization (lipolysis), the process by which accumulated fat is broken down into fatty acids and glycerin, used for energy production.
— And in some areas, the volume is more strongly influenced by hormones, genetics and the initial type of fat deposition. In women, the thighs and buttocks often belong to the so—called gynoid type of fat accumulation - these are biologically more stable reserves. But it happens that someone's stomach shrinks first, and their hips last longer. This is not a weight loss mistake, but an individual physiology," Smirnova continues.
There is another factor that creates the feeling that the stomach does not "deflate" for a long time. At the start of weight loss, the total weight decreases, but with a lack of movement and strength, some of the muscle mass may go away, and then the body does not change as expected. In this case, as the expert notes, the figure on the scales decreases, and the problem areas visually seem almost the same as they were. Therefore, the endocrinologist does not advise focusing only on weight — it is more important to look at measurements, photos in dynamics and body composition.
The doctor also draws attention to the fact that sudden weight loss in itself often worsens the overall picture, because the body enters a stressful regime. Against this background, muscle mass suffers, and well-being worsens, sleep is disrupted, and the skin does not have time to adapt to changes.
What exercises will help you lose weight?
Thus, it is not so easy to lose weight beautifully — it is important to take into account the characteristics of the body and metabolism, so that in pursuit of a toned figure you do not lose your appearance. Only a smooth pace of weight loss gives a beautiful visual result.
"The main mistake that causes people to lose not only fat, but also their appearance is too severe a calorie deficit,— warns Galina Smirnova. — When nutrition is drastically cut, the body lacks protein, healthy fats, vitamins and trace elements. As a result, muscles, skin, and hair suffer, energy levels decrease, and mood worsens. A person loses weight, but looks tired, not fit.
For harmonious weight loss, nutritionist, fitness expert of the Pride Fitness fitness club network Svetlana Prokofieva advises not only to create a moderate calorie deficit, but also to increase your mobility. After all, it is thanks to the elastic muscles that the body visually looks fit. According to the Izvestia interlocutor, the diet should include foods with a high protein content (fish or poultry meat, cottage cheese, eggs, legumes). Such food helps to preserve muscles and allows you to feel full for a long time. The body also needs fiber (vegetables and fruits, greens) and fats (nuts, olive oil) to maintain saturation. And to maintain the metabolism, regular hydration is necessary — a proper drinking regime.
Beautiful muscle relief also depends on which physical exercises to rely on. The fitness expert recommends including both cardio exercises (running, dancing, jumping rope) and strength exercises (squats, glute bridge, lunges, plank, push-ups, twists) in classes.
"If the goal is to make the lower body lighter during training, then you should avoid intense quadriceps strength exercises, frequent squats, or interval training with jumps, burpees," she explains.
Without strength training, there is a high risk of losing muscle mass, and then the body may seem softer and looser, even if the weight has decreased, says Galina Smirnova.
At the same time, Svetlana Prokofieva believes that exercises that relieve tension from the neck, as well as facefinting, help to look more positive, strengthen the oval and at the same time relax the face:
— turns and tilts of the head to the sides;
— circular movements of the shoulders;
— inflating cheeks;
— circular movements of the tongue in the oral cavity;
— lip curling.
The "weighting" of the lower body is affected by the lack of quality recovery and rest. From stress, exhausting workouts and unhealthy sleep, puffiness appears in the body. To improve the figure, high-quality sleep, the absence of serious worries and a reasonable rate of weight loss are important. Chronic lack of sleep, high stress, a chaotic diet and weight jumps worsen appetite control and interfere with stable weight loss.
— A beautiful result is almost always associated with a predictable regime, and not with a leap to the date, — emphasizes Galina Smirnova. — If there is severe fatigue, hair loss, cycle failure, severe dry skin, chilliness, swelling or sugar spikes, then it is worth checking your health and not continuing a strict diet "on willpower."
In addition, weight gain or weight loss difficulties may be related to the endocrine system. In this case, it is necessary not to exhaust yourself with diets, but to check the basic parameters with a doctor. Sometimes it's not a lack of motivation, but violations that require correction, the specialist admits.
Protection against wrinkles
With a sharp weight loss, the skin of the face, neck and decollete takes the brunt — elasticity is lost, new wrinkles appear. In cases where the weight goes away quickly, this happens often, confirms Anna Matveeva, a dermatologist at the Scandinavian Health Center.
— When the volume of subcutaneous fat decreases, something becomes visible that was previously not noticeable: nasolabial folds, wrinkles, decreased skin density, dryness and fine wrinkles. This does not mean that losing weight is harmful — it's just that the skin does not always have time to adapt to a rapid change in volume," the expert comments.
She advises paying attention to the rate of weight loss — the smoother the process, the more time the skin has to adapt. It is important to consider the basic things — adequate nutrition with mandatory protein products in the diet, a drinking regime, normal sleep, sun protection and careful care without aggressive experiments.
— Often, people on the background of a diet begin to actively use acids, harsh scrubs, try new products, and this worsens the skin barrier (its protective layer), increases dryness and makes the face visually more tired, — explains the specialist.
The neck and neckline deserve special attention. These areas age and respond to weight loss faster than they seem, Matveeva emphasizes. Many people apply care only to the face, and then wonder why the neck and neckline look different. If you plan to actively lose weight, it is better to immediately include these areas in your daily routine.
If the weight decreases significantly, and the skin catastrophically loses its density, then these points should be discussed with specialists. Sometimes home care is enough, but sometimes cosmetologists and dermatologists connect procedures according to indications.
— The skin does not like sudden steps and overload, especially against the background of nutritional deficiencies, — warns the doctor.
Beautiful results are rarely obtained in extreme conditions, she emphasizes. When the weight goes away too quickly, the face often loses its freshness before the person has time to rejoice at the new figure on the scales. Therefore, it is better to choose a way in which the body changes, but the quality of the skin is preserved.
— Home care works best when there is basic stability: nutrition, sleep, a moderate rate of weight loss, and the absence of constant weight-gain swings. It is these swings that often spoil the quality of the skin more than a gradual weight loss," the dermatologist continues.
Which cream is useful for dieting
Anna Matveeva advises not to ignore such early signals as pronounced dryness, dullness, increased sensitivity, peeling and new creases. But if they appeared, it doesn't mean that everything is gone. In this case, the skin just needs support: more gentle cleansing and dense hydration, protection from the sun. Sometimes it is enough to review the care to allow the skin to recover: the base that really works is the means to regenerate and support the skin barrier.
— Look for moisturizers and emulsions with ingredients that help retain water and reduce dryness. These are glycerin, hyaluronic acid, urea in mild concentrations, and panthenol," says the dermatologist. — For density and comfort, it is good when the composition contains lipids that support the protective layer of the skin: ceramides, cholesterol, fatty acids, squalane.
The expert considers daily protection from the sun to be the second prerequisite for maintaining beauty. Ultraviolet light accelerates the destruction of collagen and elastin, and this is especially noticeable against the background of weight loss. Broad-spectrum sunscreen should be applied to the face, neck and decollete area, not only on vacation. The prevention of photoaging (aging from the sun) should be a daily routine.
"To maintain skin quality, you can carefully connect assets that work with texture and density," the specialist continues. — Most often these are forms of retinoids at night, vitamin C in the morning or in another convenient mode, as well as peptides and niacinamide. But here it is important to introduce them gradually and not all at once, especially if your skin is sensitive or you have become "drier" on the background of a diet. The goal is to keep your skin smooth, calm, hydrated, and stable.
Cleansing should also be gentle, the doctor emphasizes. If washing is aggressive, with strong degreasing, then even a good cream will not save you from feeling tight and dull. During weight loss, it is better to choose gentle cleansers and rely on regularity rather than rigidity.
Переведено сервисом «Яндекс Переводчик»
