Successful weight loss begins with setting a specific goal and creating motivation. Furthermore, it is necessary to undergo a medical examination to check hormone levels and the functioning of each organ. This will allow you to create an adequate diet and speed up your metabolism as much as possible. It is possible that the doctor will prescribe some kind of therapy if diseases that cause obesity are detected. A self-selected diet rarely turns out to be ideal and is completed without negative consequences.
Have you decided to lose weight without outside help? Then read this article carefully: here you will find the answers to all your questions, except those relating to medicine. What influences the appearance of excess weight? 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 significance is simply immense, since without incentives you will not be able to lose weight: you will often collapse, which will reduce all efforts to zero. A serious motivation for losing weight is an old "slim" photo, an upcoming event or significant changes in life. 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 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 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 have a scale that will definitely boost you if you don't break the rules of your new diet.
Calculation of daily calorie intake
Before thinking about where to start losing weight, start a food diary and track your food for a week or two. Then carry out 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 that will help you find out this figure. Remember 2 things:
- You need to find out how many calories your body spends to maintain its vital functions;
- You need to calculate your daily needs, taking into account 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 will calmly adapt and will not perceive it as a strict diet. Remember: you should not consume fewer calories per day than your body spends on its vital functions and your activity. That is, if you found that to maintain the functioning of all systems of 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 go beyond.
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 suffers muscles and skin. In addition to tracking your calorie intake, you also need to be smart about the amount of protein, complex carbohydrates, and healthy fats you eat. The correct ratio between these components is 1: 4: 1, but this ratio is only ideal 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 asked 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 sip, 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. 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 deciding where to start the weight loss process, consider whether you can follow these conditions:
- Try to reduce your appetite, which pushes you to consume much more than you need. To do this, throw away all sweets and other unhealthy snacks from home. Fill your plate and bag with fruits and snacks that will satisfy that little sudden hunger. The main meals should be every 4 hours, and between them nutritious snacks: nuts, salad, vegetable sandwiches;
- Let's start breakfast! Breakfast should make up at least 30% of your daily diet, so you won't be too hungry in the evening. In the morning the food should be nutritious and contain the majority of carbohydrates, and in the afternoon and evening it should be proteins, vegetables and fruits;
- Do not eat at night: the last meal is 3 hours before bedtime. This will relieve you of heaviness in your stomach and extra pounds and will make you sleep better;
- Eat slowly and chew well. Delicious food with spices will help you in this, which you will chew just like chewing gum, until you squeeze out all the juice from 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 lean sauces;
- Try to buy quality products, so carefully study the labels on all products;
- Periodically organize fasting days for yourself: this will speed up the process of losing weight and cleansing the body, as well as 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 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 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 go beyond the permissible daily calorie intake;
- Prepare a menu for the following 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, as most of them are not universal and are harmful to many people. For example, a low-calorie diet, as well as rapid weight loss, can aggravate chronic diseases and cause weight gain after its end. A low-fat diet leads to 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 can't eat while losing weight
The list of useful products is known to everyone: fresh fruits and vegetables, cereals, wholemeal pasta and 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, leavened desserts and various types of dough;
- Fried food;
- Potato;
- Sausages and semi-finished products;
- Mayonnaise and sauces can be purchased in store;
- French fries, crackers;
- Fast food;
- Sweet, carbonated and alcohol-containing drinks.
Replace sweets with raw desserts, sweet drinks with carob, herbal teas and natural coffee. Fast food can be easily replaced with pita with vegetables, boiled chicken and low-calorie sauce; pizza can be prepared simply at home and with the "right" ingredients. Here are the main meals: various 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 man, they answer that the first thing you need to do is join the 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 training for at least 20 minutes 3 times a week, increasing this time to 40 minutes and the frequency to 5-7 sessions.
It is better to train in the morning, when fresh energy has not yet entered the body with breakfast and it has to produce it on its own, using fat deposits for this. In addition, sport helps to accelerate 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 training at home, there are several programs "Where to start losing weight", in which experienced instructors tell you what you should pay attention to during the first workouts and how to generally regain normal physical shape in order to increase the intensity of your workouts.
Take care of your body from the outside by making various compresses, visiting massage parlors and preparing scrubs. For example, a honey massage helps remove excess volume and purifies the skin. Massage with the vacuum roller or rubbing with cups works very well against cellulite. Scrubs help cleanse the skin and compresses tighten it. By interacting with your body through the skin, you improve blood and lymphatic flow, break down cellulite, stimulate the release of excess fluids and the breakdown of fat cells.
Combining these tips will help you:
- Speed up your metabolism;
- Purify the body;
- Become a healthier and more beautiful person;
- Sure, you lose a lot of weight;
- Become cheerful and active.
We hope you reach your goal!