Often weight loss, which is to transform distressed appearance, leads to its deterioration. Instead of pajarete the result is something akin to the wrinkled body of the dog breed Shar Pei — leather SAG, and even if plagued last gram of body fat, formed into folds.
Such problems often occur in women after childbirth. And not everyone turns out to emerge victorious in the struggle with this wrinkled. What you need to do to the skin to become elastic? This is what we told Andrew Kozhemyako, fitness coach, CEO of FitnessPlus.
The culprit: an imbalance of hormones
The firmness and elasticity of the skin deteriorate with the violation of metabolism, which, in turn, is caused by hormonal imbalance. Therefore, if after rearrangements during pregnancy and after the hormonal system is not made a necessary phase of “reorganization” — appear on the skin folds. Another reason for sagging skin after weight loss — unbalanced diet, which often mislead the well-coordinated work of hormones. Thus, the main condition of “tightening” — to restore order in the hormonal system. And you should start with nutrition: the lack of certain substances is the shortage of “Stroimaterialy” for certain hormones.
That is: fat and less fruit
In daily menu should be body fat: vegetable (useful unsaturated fatty acids), animal (a valuable cholesterol — without sufficient synthesis of hormones). This: butter (a piece with a half a matchbox), olive (2-3 tbsp), eggs, hard cheese (50 g), meat or fish (150 g). Protein (animal) is the “building blocks” for muscle, and if “details” is not enough, this leads to sagging and sagging skin. But the carbs — as little as possible: they interfere with the absorption of fat, increasing blood sugar and thus affects the whole hormonal system. It is especially necessary to control the number of carbohydrates in the form of bakery, confectionery and starchy vegetables (pumpkin, carrots, beets, potatoes, radishes, zucchini, squash, corn).
To reduce costs and the consumption of fruits! Sucrose does the same unwholesome effect on the hormones that sugar and starch, plus prevents the digestion of proteins. In the end, the hormones lose activity, and all tissues (including the skin) become less elastic. But be sure to eat every day about 400 g rescrambling vegetables: cabbage, cauliflower, Brussels sprouts, broccoli, bell pepper, eggplant, lettuce, asparagus, cucumber, and onions.
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Smart skin is also a sufficient amount of zinc in the diet (liver, nuts, beef, beans) and vitamin D (eggs, liver, fish, cheese). Up to 70% of vitamin D is only synthesized when struck by sunlight on the skin, because every day happens outdoors.
But note: adherence to these tips will not bring the desired result, if not in order intestinal microflora, as the usefulness of the assimilation of nutrients from food depends on its condition. To maintain colon health, daily drink 200 ml of kefir or yogurt, better — enriched bifidobacteria and lactobacilli.
Daily: exercise, running, fitness
First of all, the roast provide cardio: they improve the cardiovascular system, and it is through her cells get food. Therefore, in addition to visits to the fitness center (every other day), every day use aerobic exercise: in the evening (day) — running, Cycling, walking, skiing (distance 5 km). And in the morning exercises for toning: squats — 5 sets of 25 repetitions (with dumbbells); lunges for legs — 4 sets of 20 times; push-UPS on his hands from the floor 5 to 20; the load on the biceps with dumbbell — 4 for 20; triceps — 4 for 20; crunches with twists in both directions — 3-25, raising and lowering your legs (not touching the floor) — 3 25.
If after 2-3 months of following the advice of our expert the result is not noticeable — it is possible that you have an endocrine disease, which you have yet to guess. Refer to endocrinologist for consultation and conducting the necessary diagnosis.