Proper weight loss begins with setting a specific goal and creating motivation. In addition, you should undergo a medical examination to check your hormonal level 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 if diseases that cause obesity are detected, the doctor will prescribe some kind of therapy. A self-selected diet is rarely ideal and complete without negative consequences.
Have you decided to lose weight without outside 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 nutrition, 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 great, because you will not be able to lose weight without encouragement: you will often break down, which will reduce all efforts to zero. A serious motivation to lose weight is a "thin" old photo, an upcoming event or significant changes in life. Once you've decided on your goal, set a time frame in which you can lose weight. This should not be an abstract period, but an adequately 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" per week/month. This is the only way to understand how long it may take to lose weight. The severity of the diet also depends on the time - everything is connected in this process. Make sure you visualize your goal and surround yourself with reminders of what you are striving for. Mark your progress on your way to a dear date on the calendar. As long as you don't break the rules of your new diet, make sure you get a scale that will definitely stimulate you.
Calculation of daily calorie intake
Before you start thinking about where to start losing weight, start a food diary and track your food 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, if you don't consider your cravings, it's worth finding out how much food your body needs. 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;
- Work, cleaning, exercise, etc. you should calculate your daily demand taking into account your energy costs.
To lose weight, you need to reduce the caloric content of your diet by 200-300 kcal per week - this is the only way for the body to calmly adapt and not perceive it as a serious diet. Remember: you should consume fewer calories per day than your body spends on vital functions and activities. That is, if you know that you need to consume 1200 kcal to ensure the functioning of all systems in the body, and you spend another 600 kcal at work and at home, then 1800 kcal is the minimum that your diet should not deviate from. .
With improper nutrition, a person consumes 2000 or more kcal per day, most of the diet consists of harmful fats and easily digestible carbohydrates, which causes obesity, muscles and skin suffer. In addition to watching your calorie intake, you should also be smart about the amount of protein, complex carbohydrates, and healthy fats you eat. The correct ratio of these components is 1: 4: 1, but this ratio is ideal only for the average person, that is, who does not try to build muscle mass or consume fat burners.
Reducing the caloric content of the diet and changing its nutritional value is not everything. Too often, when asked where to start losing weight properly, the answer is to drink more water, and that's right. 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 - this will speed up the process of removing toxins from the body. These measures taken together will lead to the improvement of metabolism, cleansing of the body, and eventually 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 prompts you to consume more than you really need. To do this, throw away all sweets and other unhealthy snacks from the house. Fill your plate and bag with fruits and snacks that will satisfy those little sudden hunger pangs. Main meals should be every 4 hours and include nutritious snacks: nuts, salad, vegetable sandwich;
- Start your breakfast! Breakfast should make up at least 30% of your daily diet so that you are not too hungry in the evening. Breakfast should be nutritious and contain the main part of carbohydrates, and in the afternoon and evening there should be proteins and vegetables, fruits;
- Do not eat at night - the last meal is 3 hours before night rest. It will relieve you of the weight on your stomach and extra pounds and help you sleep better;
- Eat slowly and chew thoroughly. Spicy delicacies that you will chew like chewing gum will help you with this - until you squeeze all the juice out of it;
- Food should not be fried or 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 of all products;
- Organize periodic 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 you pour some of the food on yourself, put a spoon back. You can also use small plates - so visually the amount of food looks large, but you eat less;
- Your nutrition method should 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 cannot live without pizza. To do this, learn to cook it yourself - this will already make it healthier, secondly, limit yourself a little before eating it, which will allow you not to exceed the permissible daily calorie intake;
- Make a menu for the week ahead so you don't have to worry about meal prep 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 aggravate chronic diseases and lead to weight gain after it ends. A low-fat diet leads to overwork and poor appearance, and vegetarianism is not ideal for our climate because it overloads the heart.
What you can and can't eat when losing weight
The list of healthy products is known to everyone - these are fresh vegetables and fruits, cereals, pasta and wholemeal breads, lean meat and some offal, fermented milk products. Where to start losing weight at home? – refraining from the following "harmful things":
- Flour products, yeast sweets and different types of dough;
- fried food;
- potato;
- sausages and semi-finished products;
- Mayonnaise and shop sauces;
- Chips, crackers;
- Fast food;
- Sweet, carbonated, alcoholic drinks.
Replace sweets with raw food desserts and sweet drinks with carob, herbal teas and natural coffee. Fast food can be easily replaced with vegetable pita bread, boiled chicken and low-calorie sauce; pizza can simply be made at home and include the "right" ingredients. The main dishes are: different types of fish, dietary meats, vegetable soups, nutritious salads, and all this with home-made sauces and various spices.
Sports and cosmetology for weight loss
Usually, when asked where to start losing weight for a woman or a man, the answer is that the first thing you should do is join a gym or at least do squats and abs at home. However, fitness is just a supplement to proper nutrition, healthy sleep, and maintaining water balance in the body. Cardio exercises like 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 for at least 20 minutes 3 times a week, increase this time to 40 minutes and the frequency to 5-7 sessions.
It is best to exercise in the morning, when fresh energy has not yet entered the body with breakfast, and for this it has to produce itself using fat deposits. In addition, sports help to speed up metabolism, cleanse the body, improve health and mood, which will definitely have a positive effect on the process of losing weight. If you want to start exercising at home, there are various "Where to start losing weight" programs, where experienced instructors tell you what to pay attention to in the first exercises and how to get yourself into normal physical shape in general. increase the intensity of your workouts.
Take care of your body from the outside by doing various body wraps, visiting massage parlors and preparing scrubs. For example, honey massage helps to remove excess volume and cleanses the skin. Vacuum roller massage or cupping works great against cellulite. Scrubs help to clean the skin, and bandages tighten 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.
A combination of these tips will help you:
- Speed up metabolism;
- Cleansing the body;
- To become a healthier and more beautiful person;
- Of course, losing a lot of weight;
- Be cheerful and active.
We wish you to reach your goal!