Proper weight loss begins with setting a specific goal and creating motivation. In addition, you must undergo a medical examination to check your hormone levels and the functioning of each organ. This will allow you to create a proper diet and speed up your metabolism as much as possible. It is possible that the doctor will prescribe some kind of therapy if diseases that cause obesity are detected. Self-chosen diet rarely turns out to be ideal and ends without negative consequences.
You decided to lose weight without external help? Then read this article carefully - here you will find answers to all your questions, except for those related to medicine. What affects the appearance of excess weight? Poor diet, passive lifestyle, bad habits, stress and lack of sleep. Start living differently and you will start losing weight!
Motivation to lose weight
Its importance is simply enormous, because without incentives you will not be able to lose weight: you will often break down, which will reduce all efforts to zero. A serious motivation for losing weight is a "cute" old photo, an upcoming event or significant changes in life. When you decide on your goal, set a time frame in which you can lose weight. This should not be an abstract time period, but an adequately calculated period during whichyou can get rid of extra pounds.
To do this, be sure to calculate your ideal weight, estimate how many extra calories you can "burn" per week/month. That's the only way you can understand how long it may take to lose weight. The severity of the diet also depends on the duration - in this process everything is interconnected. Be sure to visualize your goal and surround yourself with reminders of what you are striving for. Mark your progress on the calendar on the way to the cherished date. Be sure to get a scale that will definitely stimulate you if you don't break the rules of the new diet.
Calculation of daily caloric intake
Before you think about where to start losing weight, start a food diary and track your food for a week or two. Then perform the analysis by calculating the daily number of calories consumed, as well as the ratio of fat, protein and carbohydrates. Now it is worth finding out how much food your body needs, if you do not take into account your desires. The Internet is full of formulas to help you find this number. Remember 2 things:
- You need to find out how many calories your body uses to maintain its vital functions;
- You need to calculate your daily needs, taking into account your energy consumption for work, cleaning, training, etc.
In order to lose weight, you need to reduce the caloric content of your diet by 200-300 kcal per week - this is the only way the body will adapt calmly and will not perceive it as a strict diet. Remember: you do not need to consume fewer calories per day than your body uses for its vital functions and your activity. That is, if you learned that to maintain the functioning of all systems in the body, you need to consume 1200 kcal, and at work and at home you spend another 600 kcal, then 1800 kcal is the minimum that your diet should not exceed. .
With an improper diet, a person absorbs 2000 or more kcal per day, while most of the diet consists of harmful fats and easily digestible carbohydrates, which leads to obesity, and muscles and skin suffer. In addition to watching your calories, you also need to be smart about the amount of protein, complex carbohydrates, and healthy fats you eat. The exact ratio of these components is 1: 4: 1, but this ratio is ideal only for the average person, that is, not trying to build muscle mass or consume fat burners.
Reducing the caloric content of food and changing its nutritional value is not everything. Very often, when asked where to start losing weight properly, the answer is that you need to drink more water, and that is correct. Drink at least 2 liters of water a day, not in one gulp, but in small sips and regularly. You can add a slice of fresh lemon to it - it will speed up the process of removing toxins from the body. Together, these measures will lead to improved metabolism, cleansing of the body and, as a result, weight loss.
How to cook and eat while losing weight?
Before you decide where to start your weight loss process, consider whether you can follow these conditions:
- Try to reduce your appetite, which provokes you to consume much more than you really need. To do this, remove all sweets and other unhealthy snacks from the house. Fill your plate and bag with fruit and snacks to satisfy a little sudden hunger. The main meals should be every 4 hours, with nutritious snacks between them: nuts, salad, vegetable sandwich;
- Start breakfast! Breakfast should make up at least 30% of your daily diet, so you won't be too hungry in the evening. In the morning, the food should be nutritious and contain most of the carbohydrates, and in the afternoon and evening it should be proteins and vegetables, fruits;
- Do not eat at night - the last meal is 3 hours before the night's rest. This will relieve you of the weight in your stomach and excess weight, and you will sleep better;
- Eat slowly and chew thoroughly. Delicious food with spices will help you in this, which you will chew just like chewing gum - until you squeeze all the juice out of it;
- Food must not be fried or deep-fried. Use the grill or slow cooker to prepare varied, yet healthy and nutritious meals. You can add flavor with various spices and homemade low-fat sauces;
- Try to buy quality products, so carefully study the labels on all products;
- Organize fasting days for yourself from time to time - this will speed up the process of losing weight and cleansing the body, and also improve your psycho-emotional state - tested!
- When you pour yourself a portion of food, put one spoonful back. You can also use small plates - so visually the amount of food looks large, but you eat little;
- Your eating method should take into account your wishes - this is the key to a good result. Violence against yourself will not lead to anything good, so look for compromises. For example, you can't live without pizza. To do this, learn to cook it yourself - this will already make it healthier, and secondly, before eating, limit yourself a little, which will allow you not to exceed the allowed daily calorie intake;
- Make a menu for next week so you don't have to worry about cooking during the week. This will make the transition to a new diet much easier.
Do not try to lose weight on a ready-made diet, because most of them are not universal and are harmful for many people. For example, a low-calorie diet, in addition to rapid weight loss, can worsen chronic diseases and cause weight gain after it ends. A low-fat diet leads to overload and deterioration of appearance, and vegetarianism is not ideal for our climate, as it causes too much stress on the heart.
What you can and cannot eat while losing weight
The list of healthy products is known to every person - these are fresh vegetables and fruits, cereals, pasta and wholemeal bread, lean meat and offal, fermented milk products. Where to start losing weight at home? – from rejecting the following "harmful things":
- Flour products, yeast sweets and various types of dough;
- Fried food;
- potato;
- Sausages and semi-products;
- Store-bought mayonnaise and sauces;
- Chips, crackers;
- Fast food;
- Sweet, carbonated drinks that contain alcohol.
Replace sweets with raw food desserts, carob sweet drinks, herbal teas and natural coffee. You can easily replace fast food with pita bread with vegetables, boiled chicken and low-calorie sauce; pizza can be easily prepared at home and include "real" ingredients. Here are the main meals: various types of fish, dietary meat, vegetable soups, nutritious salads, all with homemade sauces and various spices.
Sports and cosmetology for weight loss
Usually, when asked where to start losing weight for a woman or a man, they answer that the first thing you should do is join a gym or at least start doing squats and sit-ups at home. However, fitness is only a supplement to proper nutrition, healthy sleep and maintaining the water balance in the body. Cardio exercises, such as running, jumping rope, cycling, swimming and dancing, will help you lose weight. Strength training is aimed not only at burning fat, but also at tightening muscles and skin. Start exercising at least 20 minutes 3 times a week, increasing this time to 40 minutes and the frequency to 5-7 sessions.
It is best to train in the morning, when fresh energy has not yet entered the body with breakfast and needs to produce its own, using fat deposits for this. In addition, sport helps speed up metabolism, cleanse the body, improve health and mood, which will certainly have a positive effect on the weight loss process. If you want to start exercising at home, there are various "Where to start losing weight" programs in which experienced instructors tell you what you should pay attention to during the first training sessions and how to get in a normal physical shape in order to increase the intensity of your training sessions. .
Take care of your body from the outside by doing various body wraps, visiting massage rooms and preparing scrubs. For example, massaging with honey helps to remove excess volume and cleanses the skin. Vacuum massage or rubbing with cups works great against cellulite. Scrubs help clean the skin, and wraps tighten it. By interacting with your body through the skin, you improve blood and lymph flow, break up cellulite - stimulate the release of excess fluid and the breakdown of fat cells.
A combination of these recommendations will help you:
- Speed up metabolism;
- Cleanse the body;
- Become a healthier and more beautiful person;
- Of course, lose a lot of weight;
- Become cheerful and active.
We wish you to achieve your goal!