Losing weight properly begins with setting a specific goal and creating motivation. In addition, you must undergo a medical examination to check your hormone levels and the functioning of each organ. This allows you to put together a suitable diet and boost your metabolism as much as possible. It is possible that the doctor will prescribe therapy if diseases leading to obesity are detected. A self-selected diet rarely turns out to be ideal and does not have any 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 occurrence of obesity? 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, because without incentive you will not succeed in losing weight: you will often collapse, which reduces all efforts to zero. A serious motivation to lose weight is a "slim" old photo, an upcoming event or significant life changes. 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 reasonably calculated period during which you can get rid of extra pounds.
To do this, be sure to calculate your ideal weight and estimate how many extra calories you can "burn" in a week/month. This is the only way to understand how long it may take to lose weight. The severity of the diet also dependsDuration depends - everything is interconnected in this process. Make sure you visualize your goal and remember what you are striving for. Mark your progress towards the desired date on the calendar. Make sure youGet a scale that is sure to stimulate you if you don't break the rules of your new diet.
Calculating daily calorie intake
Before you think about where to start losing weight, start a food diary and track your diet for a week or two. Then conduct an analysis by calculating the number of calories consumed daily, as well as the ratio of fats, proteins and carbohydrates. Now it's worth finding out how much food your body needs if you don't take your desires into account. The Internet is full of formulas to help you figure out this number. Remember two things:
- You need to find out how many calories your body uses to maintain its vital functions.
- You need to calculate your daily needs, 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 weekly - this is the only way the body can calmly adapt and not perceive it as a strict diet. Remember: you do not need to consume fewer calories per day than your body spends on its vital functions and activity. That is, if you found out that you need to consume 1200 kcal to maintain the functioning of all systems in the body, and consume another 600 kcal at work and at home, then 1800 kcal is the minimum that your diet does not exceedshould .
With improper nutrition, a person consumes 2000 or more kcal per day, while most of the food 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 pay attention to the amount of proteins, 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, he is not trying to gain muscle mass or consume fat burners.
Reducing the calorie content of food 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 that's true. Drink at least 2 liters of water per day, not in one gulp, but in small sips and regularly. You can add a fresh lemon slice - this will accelerate the removal of toxins from the body. Taken together, these measures lead to an improved metabolism, cleansing of the body and, as a result, weight loss.
How do you cook and eat while losing weight?
Before you decide where to start losing weight, consider whether you can comply with these conditions:
- Try to reduce your appetite, which causes you to eat much more than you actually need. To do this, throw all sweets and other unhealthy snacks out of the house. Fill your plate and bag with fruit and snacks that satisfy small, sudden hunger pangs. Main meals should be eaten every 4 hours, with nutritious snacks in between: nuts, salad, vegetable sandwich;
- Start with breakfast! Breakfast should make up at least 30% of your daily diet so that you don't feel too hungry in the evening. In the morning the food should be nutritious and contain the majority of carbohydrates, in the afternoon and evening it should be proteins as well as vegetables and fruits;
- Do not eat at night - the last meal is 3 hours before bedtime. This relieves the feeling of heaviness in the stomach and the extra pounds and ensures better sleep.
- Eat slowly and chew thoroughly. Delicious foods with spices that you chew like chewing gum will help you with this - until you have squeezed out all the juice;
- 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 to the dish with various spices and homemade low-fat sauces.
- Try to buy quality products. Therefore, read the labels of all products carefully.
- Arrange regular fasting days - this will speed up the process of losing weight and cleansing the body, and also improve your psycho-emotional state - tested!
- When pouring yourself a portion of food, put a spoon back. You can also use small plates - so the amount of food looks large, but you don't eat much;
- Your nutritional method should take your wishes into account - this is the key to a good result. Violence against yourself does 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, limit yourself a little on the eve of consumption so that you do not exceed the permitted daily calorie intake;
- Create a menu for the coming week so you don't have to worry about cooking during the week. This makes the transition to a new diet much easier.
Do not try to lose weight on convenience diets, as most of them are not universal and are harmful to many people. For example, a low-calorie diet, in addition to causing rapid weight loss, can also 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 puts excessive strain on the heart.
What you can and can't eat while losing weight
The list of healthy products is known to everyone - 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 the rejection of the following "harmful things":
- Flour products, yeast sweets and various types of dough;
- fried food;
- Potato;
- sausages and semi-finished products;
- mayonnaise and store-bought sauces;
- chips, crackers;
- Fast food;
- Sweet, carbonated, alcoholic drinks.
Replace sweets with raw 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 easily prepared at home and contain the "right" ingredients. Here are the main meals: various types of fish, dietary meat, vegetable soups, nutritious salads and all with homemade sauces and various spices.
Sports and cosmetics for weight loss
When you ask a woman or man where to start losing weight, they usually answer that the first thing you need to do is join a gym or at least start doing squats and abs at home. However, fitness is only a complement 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 toning muscles and skin. Start exercising for at least 20 minutes three 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 no fresh energy has entered the body with breakfast and the body has to produce it itself by using fat depots. In addition, exercise speeds up metabolism, cleanses the body, improves health and mood, which definitely has a positive effect on the process of losing weight. If you want to start exercising at home, there are various "Where do I start losing weight? ""-Programs in which experienced trainers tell you what to pay attention to during your first training sessions and how to generally bring yourself into normal physical condition by increasing the intensity of your training.
Take care of your body from the outside by doing various body wraps, visiting massage rooms and preparing scrubs. For example, honey massage helps to remove excess volume and cleanse the skin. A vacuum roller massage or rubbing with cupping glasses work excellently against cellulite. Scrubs help cleanse 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.
The combination of these recommendations will help you:
- Speed up your metabolism;
- Cleanse the body;
- Become a healthier and more beautiful person;
- Lose a lot of weight naturally;
- Become happy and active.
We wish you achieve your goal!