Successful weight loss starts with setting a specific goal and creating motivation. In addition, you must undergo a medical examination to check your hormonal levels and the functioning of each organ. This will allow you to create a suitable diet and accelerate your metabolism as much as possible. It is possible that the doctor will prescribe some kind of therapy if diseases provoking obesity are detected. A self-chosen diet rarely turns out to be ideal and proceeds without negative consequences.
Have you decided to lose weight without outside help? So read this article carefully - here you will find answers to all your questions, except those related to medicine. What influences 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 immense, since without incentive 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 an old "thin" photo, an upcoming event or significant changes in life. Once you have decided on your goal, set a time frame within which you can lose weight. This should not be an abstract period of time, but a correctly calculated period during which you can get rid of extra pounds.
To do this, be sure to calculate your ideal weight, estimate how many extra calories you can "burn" in a week/month. This is the only way to understand how long it will take to lose weight. The severity of the diet also depends on the duration - in this process everything is connected. Make sure you visualize your goal and surround yourself with reminders of what you are striving for. Mark your progress on the calendar en route to the cherished date. Make sure you get a scale that will definitely boost you if you don't break the rules of your new diet.
Calculation of daily calorie intake
Before you think about where to start losing weight, start a food journal and track your diet for a week or two. Then perform an analysis by calculating the daily number of calories consumed, as well as the ratio of fats, proteins and carbohydrates. Now it is worth determining how much food your body needs, if you do not take into account your wishes. The Internet is full of formulas that will help you find out this number. Remember 2 things:
- You need to find out how many calories your body spends to maintain its vital functions;
- You must calculate your daily needs by taking into account your energy expenditure for work, household, training, etc.
To lose weight, you need to reduce the calorie content of your diet by 200-300 kcal per week - this is the only way the body will calmly adapt and not perceive it as a strict diet. Remember: you should not consume fewer calories per day than your body uses for its vital functions and activity. That is, if you find out that to maintain the functioning of all body systems, 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 dietshould not exceed. .
With a poor diet, a person absorbs 2000 kcal or more per day, while most of his diet consists of harmful fats and easily digestible carbohydrates, which leads to obesity and muscle and skin damage. In addition to watching your calorie intake, you also need to be smart about the amount of protein, complex carbohydrates, and healthy fats you consume. The correct ratio of these components is 1: 4: 1, but this ratio is only ideal for the average person, i. e. not trying to build muscle mass or consuming fat burners. fat.
Reducing the caloric content of food and changing its nutritional value is not everything. Very often, when asked where to start losing weight correctly, the answer is that you need to drink more water, and this is true. Drink at least 2 liters of water per day, not all at once, but in small sips and regularly. You can add a slice of fresh lemon there - this 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, ask yourself if you can meet these conditions:
- Try to reduce your appetite, which causes you to consume much more than you actually need. To do this, throw out all sweets and other unhealthy snacks from the house. Fill your plate and bag with fruits and snacks that will satisfy sudden hunger pangs. The main meals should take place every 4 hours, and between them nutritious snacks: nuts, salad, vegetable sandwich;
- Start breakfast! Breakfast should make up at least 30% of your daily diet so you don't feel too hungry in the evening. In the morning, food should be nutritious and contain most of the carbohydrates, and in the afternoon and evening it should consist of proteins, vegetables and fruits;
- Do not eat in the evening - the last meal takes place 3 hours before the night's rest. This will relieve you of stomach heaviness and extra pounds, and will allow you to sleep better;
- Eat slowly and chew well. Delicious spicy foods will help you with this, which you chew like gum - until you extract all the juice;
- Foods should not be fried or fried. Use a grill or slow cooker to create varied yet healthy and nutritious meals. You can add flavor with a variety of spices and low-fat homemade sauces;
- Try to buy quality products, so carefully study the labels of all products;
- Periodically arrange fasting days for yourself - 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 a spoon back in place. You can also use small plates - so visually the amount of food seems large, but you eat little;
- Your nutritional method must take your wishes into account, 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 how to cook it yourself - this will already make it healthier, and on the other hand, on the eve of eating it, limit yourself a little, which will allow you not to exceed the calorie intakeauthorized daily worker;
- Prepare a menu for the week ahead 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 with a ready-made diet, because most of them are not universal and are harmful to many people. For example, a low-calorie diet, in addition to rapid weight loss, can aggravate chronic diseases and cause weight gain after its end. A low-fat diet leads to overwork and deterioration in appearance, and vegetarianism is not ideal for our climate, as it causes excessive stress on the heart.
What you can and cannot eat while losing weight
The list of healthy products is known to everyone - these are fresh vegetables and fruits, cereals, pasta and wholemeal bread, lean meat and some offal, fermented milk products. Where to start losing weight at home? – the refusal of the following "harmful things":
- Flour products, yeast sweets and various types of dough;
- Frying;
- Potato;
- Sausages and semi-finished products;
- Mayonnaise and store-bought sauces;
- Chips, crackers;
- Fast food;
- Sweetened, carbonated and alcoholic drinks.
Replace sweets with raw desserts, sweet drinks with carob, herbal teas and natural coffee. Fast food can easily be replaced with pita bread with vegetables, boiled chicken and low-calorie sauce; pizza can be simply made at home and include the "right" ingredients. Here are the main meals: different types of fish, dietary meats, vegetable soups, nutritious salads, all with homemade sauces and a variety of spices.
Sport and cosmetology for weight loss
Usually, when asked where to start losing weight for a woman or man, they answer that the first thing to do is to join a gym or at least start doing squats andabs at home. However, fitness is only a complement to good nutrition, healthy sleep and maintaining the body's fluid balance. Cardio exercises, such as running, jumping rope, cycling, swimming and dancing, will help you lose weight. Strength training aims not only to burn fat, but also to tone muscles and skin. Start exercising for at least 20 minutes 3 times a week, increasing this duration to 40 minutes and the frequency to 5 to 7 sessions.
It is better to train in the morning, when fresh energy has not yet entered the body with breakfast and it needs to produce its own, using fat deposits for this. In addition, sports help to speed up metabolism, cleanse the body, improve health and mood, which will certainly have a positive effect on the process of losing weight. If you want to start exercising at home, there are various programs "Where to start losing weight", in which experienced instructors tell you what you should pay attention to during your first workouts and how to recovergenerally in normal physical shape in order to increase the intensity of your workouts.
Take care of your body from the outside by performing various body wraps, visiting massage rooms and preparing scrubs. For example, a honey massage helps to remove excess volume and cleanse the skin. Vacuum roller massage or rubbing with cups works very well against cellulite. Scrubs help cleanse the skin and wraps tighten it. By interacting with your body through the skin, you improve blood and lymphatic circulation, eliminate cellulite and stimulate the release of excess fluid and the breakdown of fat cells.
Combining these recommendations will help you:
- Speed up your 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!