Proper 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 to the maximum. The doctor may prescribe some type of therapy if diseases that cause obesity are detected. A self-selected diet is rarely ideal and completed 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 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 to lose weight!
Motivation to lose weight.
Its importance is simply immense, since without an incentive you will not be able to lose weight: you will often collapse, reducing all efforts to zero. An important motivation for losing weight is an old "thin" photo, an upcoming event or important life changes. Once you've 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 properly calculated period during which you will be able to get rid of extra pounds.
To do this, be sure to calculate your ideal weight, calculate how many extra calories you can "burn" in a week/month. Only then will you be able to know how long it takes 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 the cherished date. Make sure you get a scale that will definitely give you a boost if it doesn'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 track your foods for a week or two. Then carry out an analysis by calculating the daily amount of calories consumed, as well as the ratio of fats, proteins 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 that will help you discover this figure. Remember 2 things:
- You must find out how many calories your body spends to maintain its vital functions;
- You must calculate your daily requirement, taking into account your energy expenditure for work, cleaning, 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 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 expends on vital functions and activity. That is, if you discovered 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 diet should not exceed. .
With improper nutrition, 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 monitoring your calorie intake, you should also 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 ideal only for the average person, that is, who is not trying to build muscle mass or consume fat burners.
Reducing the calorie content of the diet and changing its nutritional value is not everything. Very often, when you ask 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 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 an improvement in metabolism, cleansing of the body and, as a result, weight loss.
How to cook and eat while losing weight?
Before deciding where to start your weight loss journey, consider whether you can follow these conditions:
- Try to reduce your appetite, which leads you to consume much more than you really need. To do this, throw away all the sweets and other unhealthy snacks in the house. Fill your plate and bag with fruits and snacks that will satisfy your little one's sudden hunger. Main meals should be every 4 hours, and include nutritious snacks: nuts, salad, vegetable sandwich;
- Breakfast begins! 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 mostly carbohydrates, and in the afternoon and evening - proteins, vegetables and fruits;
- Do not eat at night: the last meal is 3 hours before the night's rest. This will relieve the heaviness of your stomach and the extra kilos, and will allow you to sleep better;
- Eat slowly and chew well. Delicious food with spices will help you in this, which you will chew like gum, until you squeeze all the juice out of it;
- Food should not be fried or fried. Use a grill or slow cooker to create varied but healthy and nutritious meals. You can add flavor with a variety of spices and homemade low-fat sauces;
- Try to buy quality products, so carefully study the labels of all products;
- Periodically organize fasting days; This will accelerate the process of losing weight and cleansing the body, and will also improve your psycho-emotional state, proven!
- When you serve yourself a portion of food, put away a spoon. You can also use small plates, so that visually the amount of food seems large, but you eat little;
- Your nutritional method should take into account your wishes; This is the key to a good result. Violence against oneself 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 you healthier, and secondly, on the eve of eating it, limit yourself a little, which will allow you not to go beyond the permitted daily caloric 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, as 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 cause weight gain once it is finished. A low-fat diet causes overwork and deterioration of 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
Everyone knows the list of healthy products: fresh vegetables and fruits, cereals, pasta and whole grain bread, lean meats and some offal, fermented dairy products. Where to start losing weight at home? – of the rejection of the following "harmful things":
- Flour products, yeast sweets and various types of dough;
- Fried food;
- Dad;
- Sausages and semi-finished products;
- Store-bought mayonnaise and sauces;
- French fries, crackers;
- Fast food;
- Sweet, carbonated and alcohol-containing drinks.
Replace sweets with raw desserts, sweet drinks with carob, infusions and natural coffee. Fast food can easily be replaced with pita bread with vegetables, boiled chicken and low-calorie sauce; pizza can simply be prepared at home and include the "right" ingredients. The main meals are presented here: various types of fish, diet meats, vegetable soups, nutritious salads, and all this with homemade sauces and a variety of spices.
Sports and cosmetology for weight loss.
Normally, when a woman or a man is asked where to start losing weight, they answer that the first thing to do is join a gym or at least start doing squats and sit-ups at home. However, fitness is only a complement to proper nutrition, healthy sleep and maintaining water balance in the body. 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 tighten 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 you need to produce your own, using fat deposits for this. In addition, sport helps to accelerate metabolism, cleanse the body, improve health and mood, which will undoubtedly have a positive effect on the process of losing weight. If you want to start exercising at home, there are several "Where to start losing weight" programs, in which experienced instructors tell you what you should pay attention to during your first workouts and how, in general, to regain your normal physical shape to increase the intensity of your 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 remove excess volume and cleanses the skin. Vacuum roller massage or cupping works very well against cellulite. Scrubs help cleanse the skin, and wraps tighten it. By interacting with your body through the skin, it improves blood and lymph flow, breaks down cellulite, stimulates the release of excess fluid and the breakdown of fat cells.
The combination of these recommendations will help you:
- Accelerate your metabolism;
- Cleanse the body;
- Become a healthier and more beautiful person;
- Of course, he loses a lot of weight;
- Become cheerful and active.
We hope you achieve your goal!