Proper weight loss begins with setting a specific goal and creating motivation. You should also undergo a medical examination to check your hormone 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 for the doctor to prescribe some kind of therapy if diseases that cause obesity are found. A self-chosen diet rarely turns out to be ideal and ends 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 influences the appearance of overweight? 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 huge, since without an incentive you will not be able to lose weight: 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 life changes. After 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 an adequateestimated 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 find out how long it can 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 desired date. Be sure to pick up a scale that will surelystimulates 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 diary and track your food for a week or two. Then do an analysis by calculating the daily number 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 to help you figure out this number. Remember 2 things:
- You need to understand how many calories your body uses to maintain its vital functions;
- You need to calculate your daily need, 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 for the body to calmly adapt and not perceive it as a strict diet. Remember: you should take in no less calories per day than your body uses for its vital functions and your activity. That is, if you have found that in order 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 improper nutrition, a person absorbs 2000 or more kcal per day, while the majority 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 calorie intake, you also need to 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, not trying to build muscle mass or consume fat burners.
Reducing the caloric content of the diet 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 this is true. Drink at least 2 liters of water a day, not in one go, 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. Taken 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 the following conditions:
- Try to reduce your appetite, which provokes you to consume much more than necessary. 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 the little sudden hunger. The main meals should be every 4 hours, with nutritious snacks in between: nuts, salad, vegetable sandwich;
- Start the breakfast! Breakfast should make up at least 30% of your daily diet so that you are not 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 night rest. This will relieve you of the burden in your stomach and extra pounds and make you sleep better;
- Eat slowly and chew thoroughly. Delicious food with spices will help you for this, which you will chew just like chewing gum - until you squeeze all the juice out of it;
- Food should not be fried or deep fried. Use a 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;
- Periodically organize 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. You can also use small plates - so visually the amount of food looks large, but eat little;
- Your nutritional 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 can't live without pizza. To do this, learn to cook it yourself - this will already make it healthier, and secondly, on the eve of eating it, limit yourself a little, which will allow you not to exceed the permissible daily intake of calories;
- 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 with ready-made diets, since 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 provoke weight gain after its end. A low-fat diet leads to fatigue and deterioration of appearance, and vegetarianism is not ideal for ourclimate as it causes excessive strain 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? – from giving up the following "harmful things":
- Flour, yeast cakes and various types of dough;
- Fried foods;
- potatoes;
- Sausages and semi-finished products;
- Mayonnaise and sauces from the store;
- Chips, crackers;
- Fast food;
- Sweet, carbonated drinks containing alcohol.
Replace sweets with raw food desserts, sugary carob drinks, herbal teas 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. Here are the main dishes: different types of fish, dietary meat, vegetable soups, nutritious salads, and all this with homemade sauces and a variety of 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 to do is to join the gym, or at least start doing squats and sit-ups at home. However, fitness is just a supplement to proper nutrition, healthy sleep and maintaining the body's water balance. 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 for 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 it must produce its own, using fat deposits for this. In addition, sports help to accelerate the 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 in which experienced instructors tell you what to pay attention to during your first workouts and how to generally get into normal physical shape, toto increase the intensity of your workouts.
Take care of your body from the outside by doing various wraps, visiting massage rooms and preparing scrubs. For example, massage with honey helps to remove excess volume and cleanses the skin. Vacuum roller massage or rubbing with suction cups works excellently 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 down cellulite - stimulate the release of excess fluid and the breakdown of fat cells.
A combination of 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!