Proper weight loss starts with setting a specific goal and creating motivation. In addition, you must undergo a medical examination to check hormonal levels and the functioning of each organ. This will allow you to create a suitable diet and speed up your metabolism as much as possible. It is possible that the doctor will prescribe some type of therapy if diseases that cause obesity are detected. A self-selected diet is rarely ideal and is completed 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 nutrition, passive lifestyle, bad habits, stress and lack of sleep. Start living differently and you will start losing weight!
Motivation to lose weight
Its significance is simply immense, because without encouragement you will not be able to lose weight: you will often have a breakdown, which will reduce all efforts to zero. A serious motivation for losing weight is a "thin" old photo, a future event or significant changes in life. Once you decide what your goal is, set a deadline for losing weight. This should not be an abstract period of time, but a properly 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. Only then will you be able to understand how long it can take to lose weight. The severity of the diet also depends on the duration - in this process everything is interconnected. Make sure you visualize your goal and surround yourself with reminders of what you are striving for. Mark your progress on the calendar on the way to your desired date. Make sure you get a scale that will certainly stimulate you if you don't break the rules of your new diet.
Calculation of daily caloric intake
Before you think about where to start losing weight, start a food diary and monitor your eating for a week or two. Then do an analysis by calculating the daily number of calories consumed, as well as the proportion of fats, proteins and carbohydrates. Now it's worth finding out how much food your body needs if you don't take into account your desires. The Internet is full of formulas that will help you figure out this number. Remember 2 things:
- You must find out how many calories your body uses to maintain its vital functions;
- You must calculate your daily need, taking into account your energy expenditure for work, cleaning, training, etc.
To lose weight, you should reduce the calorie content of your diet by 200-300 kcal per week - only then will the body calmly adjust and not perceive it as a strict diet. Remember: you don't need to consume fewer calories per day than your body uses on its vital functions and activities. That is, if you discovered that to maintain the functioning of all body systems you need to consume 1, 200 kcal, and at work and at home you spend another 600 kcal, then 1, 800 kcal is the minimum that your diet should not to surpass. .
With improper nutrition, a person absorbs 2, 000 or more kcal per day, while the bulk of the diet consists of harmful fats and easily digestible carbohydrates, which leads to obesity, and muscles and skin suffer. In addition to monitoring your calorie intake, you also need to be smart about how much protein, complex carbohydrates, and healthy fats you eat. The correct ratio of these components is 1: 4: 1, but this ratio is only ideal for the average person, i. e. who is not trying to build muscle mass or consuming fat burners.
Reducing the calorie content of the diet and changing its nutritional value is not everything. Often, when asked where to start losing weight properly, the answer is that you need to drink more water, and that is true. 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 - this will speed up the process of removing toxins from the body. Together, these measures will lead to improved metabolism, cleansing the body and, as a result, weight loss.
How to cook and eat while losing weight?
Before deciding where to start your weight loss process, consider whether you can meet these conditions:
- Try to reduce your appetite, which leads you to consume much more than you really need. To do this, throw all sweets and other unhealthy snacks out of the house. Fill your plate and bag with fruits and snacks that will satisfy any sudden hunger pangs. Main meals should be every 4 hours, including nutritious snacks: nuts, salad, vegetable sandwich;
- Start breakfast! Breakfast should make up at least 30% of your daily diet so that you don't feel too hungry at night. In the morning, food should be nutritious and contain the majority of 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 night's rest. This will relieve the heaviness in your stomach and those extra pounds, as well as making you sleep better;
- Eat slowly and chew well. This will help you with delicious food with spices, which you will chew like chewing gum - until you squeeze out all the juice;
- Food should not be deep-fried or deep-fried. Use a grill or slow cooker to create varied yet healthy and nutritious meals. You can add flavor with a variety of low-fat homemade dressings and sauces;
- Try to buy quality products, so carefully study the labels of all products;
- Periodically organize fasting days for yourself - this will speed up the process of losing weight and cleansing the body, as well as improve your psycho-emotional state - tested!
- When serving a portion of food, put a spoon back. You can also use small plates – this way visually the amount of food seems large, but you eat little;
- Your nutritional method must take into account your desires - 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 you healthier and, secondly, the day before you eat it, limit yourself a little, which will allow you not to exceed the permitted daily calorie intake;
- Make a menu for the following week so you don't have to worry about cooking during the week. This will make transitioning to a new diet much easier.
Don't try to lose weight with ready-made diets, as 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 worsen chronic diseases and cause weight gain after it ends. 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 every person - these are fresh vegetables and fruits, cereals, pasta and whole grain 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;
- Fried food;
- Potato;
- Sausages and semi-finished products;
- Store-bought mayonnaise and sauces;
- Chips, cookies;
- Fast food;
- Sweet, carbonated and alcohol-containing drinks.
Replace sweets with raw food desserts, sweet drinks with carob, herbal teas and natural coffee. Fast food can be easily replaced with pita bread with vegetables, boiled chicken and low-calorie sauce; pizza can be prepared simply at home and include the "right" ingredients. Here are the main meals: several types of fish, dietary meat, vegetable soups, nutritious salads, and all this with homemade sauces and various seasonings.
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 need to do is sign up for a gym or at least start doing squats and sit-ups at home. However, physical fitness is just a complement to proper nutrition, healthy sleep and maintaining water balance in the body. Cardiovascular 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 strengthen muscles and skin. Start exercising for at least 20 minutes, 3 times a week, increasing that time to 40 minutes and the frequency to 5 to 7 sessions.
It is best 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 purpose. In addition, sport helps to 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 several "Where to start losing weight" programs, in which experienced instructors tell you what to pay attention to during your first workouts and how to generally get into normal physical shape to increase the intensity of your workouts. workouts.
Take care of your body from the outside by doing 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 cup rubbing works very well against cellulite. Scrubs help cleanse the skin, and wraps strengthen it. By interacting with your body through the skin, you improve blood and lymph flow, break down cellulite - stimulate the release of excess fluid and the breakdown of fat cells.
The combination of these recommendations will help you:
- Speed up your metabolism;
- Clean the body;
- Become a healthier and more beautiful person;
- Sure, lose a lot of weight;
- Become cheerful and active.
We wish you to achieve your goal!