Proper weight loss starts 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 individual organs. This will allow you to develop a proper diet and speed up your metabolism as much as possible. It is possible that the doctor will prescribe some kind of therapy if he detects diseases that cause obesity. A self-selected diet rarely turns out to be ideal and ends without negative consequences.
Have you decided to lose weight without external 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? Bad nutrition, passive lifestyle, bad habits, stress and lack of sleep. Start living differently and start losing weight!
Motivation to lose weight
Its importance is simply huge, since without motivation you will not be able to lose weight: you will often crash, which will reduce all efforts to zero. A serious motivation to lose weight is a "slim" old photo, an upcoming event or a significant life change. After deciding on the goal, set a time frame within which you can lose weight. This should not be an abstract period, but a properly calculated period during which you can get rid of unnecessaryfrom kilos.
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 understand how long it will take to lose weight. The severity of the diet also depends on the duration - in this processeverything is connected. Make sure you visualize your goal and surround yourself with reminders of what you're striving for. Mark your progress on your calendar on the way to that cherished date. Make sure you get a scale that's sure to motivate you ifdoes not break the rules of the new diet.
Calculation of daily calorie intake
Before you start thinking about where to start losing weight, start a food diary and track your meals for a week or two. Then perform an analysis by calculating the daily number of calories consumed and the ratio of fats, proteins and carbohydrates. Now it's worth looking into how much food your body needs if you don't take your desires into account. The internet is full of formulas to help you find this figure. Remember 2 things:
- You need to find out how many calories your body expends to maintain its vital functions;
- You need to calculate your daily needs, taking into account what you need for work, cleaning, training, etc.
In order to lose weight, you need to reduce the caloric content of your diet by 200-300 kcal per week - this is the only way your body will adapt calmly and will not perceive it as a strict diet. Remember, you don't need to consume fewer calories per day than your body expends on vital functions and activities. In other words, if you realized that you need to consume 1200 kcal for the functioning of all the body's systems, and you spend another 600 kcal at work and at home, then 1800 kcal is the minimum that your diet cannot exceed. .
In the case of improper nutrition, a person absorbs 2000 kcal or more per day, while most of the diet consists of harmful fats and easily digestible carbohydrates, which leads to obesity, and the muscles and skin suffer. In addition to monitoring your calorie intake, you should also pay attention to the amount of protein, complex carbohydrates and healthy fats you consume. The correct ratio of these ingredients is 1: 4: 1, but this ratio is only ideal for the average person, that is, not trying to build muscle mass or consuming fat burners.
Reducing the calorie content of the diet and changing its nutritional value is not everything. Very often, the answer to the question of where to start losing weight correctly is to drink more water, and this is true. Drink at least 2 liters of water a day, but 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 improve metabolism, cleansing 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 meet the following conditions:
- Try to suppress your appetite, which makes you 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 to satisfy a little sudden hunger. Main meals should be every 4 hours, with nutritious snacks in between: 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. In the morning, the food should be nutritious and contain most of the carbohydrates, and in the afternoon and evening, there should be proteins and vegetables and fruits;
- Do not eat at night - the last meal is 3 hours before night rest. This will relieve you of the heaviness of the stomach and the extra pounds, and you will sleep better;
- Eat slowly and chew thoroughly. This is helped by delicious spicy foods, which you will chew in the same way as chewing gum - until you squeeze out all the juice;
- Food should not be fried or fried. Use a grill or slow cooker to prepare varied but healthy and nutritious meals. You can flavor it with a variety of spices and homemade, low-fat sauces;
- Try to buy quality products, so carefully study the labels of all products;
- Regularly organize fasting days for yourself - this speeds up the process of losing weight and cleansing the body, as well as improves the psycho-emotional state - tested!
- When you spill a portion of food, put it back with a spoon. You can also use small plates - so visually the amount of food seems large, but you eat little;
- The nutrition 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 with your own hands - this will already make you healthier, secondly, you will limit yourself a little on the eve of eating, which will allow you not to exceed the permissible daily calorie intake;
- Prepare a menu for the coming week so you don't have to worry about cooking during the week. This makes transitioning 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, in addition to rapid weight loss, can exacerbate chronic diseases and cause weight gain after it ends. A low-fat diet leads to overwork and deterioration of appearance, and vegetarianism is not ideal for our climate, as it puts too much strain on the heart.
What you can and can't eat while losing weight
Everyone knows the list of healthy products - these are fresh vegetables and fruits, cereals, pasta and whole grain bread, lean meat and some offal, fermented milk products. Where should I start losing weight at home? - refusing the following "harmful things":
- Products made from flour, yeast sweets and various pastas;
- Fried food;
- Potato;
- Sausage 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 bread, herbal teas and natural coffee. Fast food can be easily replaced with vegetable pita bread, boiled chicken and low-calorie sauce, and pizza can be easily prepared at home with the "right" ingredients. Here are the main meals: different types of fish, diet meats, vegetable soups, nutritious salads, all with homemade sauces and various spices.
Sports and cosmetology for weight loss
Usually, the answer to the question of where a woman or a man should start losing weight is to go to the gym first, or at least start doing squats and abs at home. However, fitness only complements proper nutrition, healthy sleep and maintaining the body's water balance. Cardio exercises like running, jumping rope, cycling, swimming and dancing help you lose weight. Strength training is not only aimed at burning fat, but also at tightening muscles and skin. Start training three times a week for at least 20 minutes, increasing this time to 40 minutes and the frequency to 5-7 training sessions.
It is best to train in the morning, when fresh energy has not yet arrived in the body with breakfast, and you have to produce it yourself, using fat deposits. In addition, sports help 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 working out at home, they offer various "Where to start losing weight" programs, in which experienced instructors tell you what you should pay attention to during the first training sessions and how to get yourself in normal physical shape in order to lose weight. increase the intensity of your training.
Take care of your body from the outside with various body wraps, visits to massage rooms and making skin scrubs. For example, a honey massage helps remove excess and cleanses the skin. Vacuum roller massage or rubbing with cups works great against cellulite. Scrubs help clean the skin, and wraps tighten it. By coming into contact 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.
A combination of these recommendations will help:
- Speed up your metabolism;
- Cleanse the body;
- Be a healthier and more beautiful person;
- Lose a lot of weight of course;
- Be cheerful and active.
We wish you to reach your goal!