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 function of each organ. This will allow you to create a suitable diet and speed up your metabolism as much as possible. It is possible that the doctor will prescribe some kind of treatment if obesity-causing diseases are found. A self-chosen 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 answers to all your questions, except those related to medicine. What influences the appearance of overweight? 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 huge, since without motivation 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 a "thin" old photo, an upcoming event or significant changes in life. 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 an adequately calculated period during which you can 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 can you understand how long it may 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 favorite date. Be sure to get a scale that will definitely tone you up if you don'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 food for a week or two. Then perform an analysis by calculating the daily number of calories consumed, as well as the ratio of fats, proteins and carbohydrates. Now it is worth knowing how much food your body needs, if you do not take into account your desires. The internet is full of formulas to help you learn this shape. Remember 2 things:
- You need to know how many calories your body expends to maintain its vital functions.
- You need to calculate your daily needs, taking into account your energy expenditure for work, cleaning, education, 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 that the body will calmly adapt and will not perceive it as a strict diet. Remember: you do not need to consume fewer calories per day than your body expends for its vital functions and activity. That is, if you discovered that 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 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 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 ingredients is 1: 4: 1, but this ratio is only ideal for the average person, i. e. 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 you are 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 gulp, 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. Overall, 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 these conditions:
- Try to suppress your appetite, which causes you to consume much more than you really need. To do this, throw away all sweets and other unhealthy snacks from the house. Fill your plate and bag with fruit and snacks to satisfy that little sudden hunger pang. The main meals should be every 4 hours, and between them nutritious snacks: nuts, salad, vegetable sandwiches.
- 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 in the evening - the last meal is 3 hours before night rest. This will relieve you of the burden on your stomach and extra pounds and make you sleep better.
- Eat slowly and chew well. Delicious foods with spices will help you in this, which you will chew just like chewing gum - until you get all the juice out of it.
- Food should not be fried or fried. Use a grill or slow cooker to create varied yet 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 on all products.
- Periodically arrange 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 seems large, but you eat a little.
- Your eating 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 consumption, limit yourself a little, which will allow you not to exceed the permissible daily calorie intake.
- Make a menu for the week ahead so you don't have to worry about cooking during the week. This will make transitioning to a new diet much easier.
Do not try to lose weight with 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 conditions and cause weight gain after it ends. A low-fat diet leads to overfatigue and deterioration of appearance, while a vegetarian diet 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 healthy products is known to every person - these are fresh vegetables and fruits, cereals, pasta and wholemeal bread, lean meat and some by-products, fermented dairy products. Where to start losing weight at home? – from the refusal of the following "harmful things":
- Flour products, yeast sweets and various types of dough.
- Fried food?
- Potato;
- Sausages and semi-finished products.
- Store-bought mayonnaise and sauces.
- Chips, crackers;
- Fast food;
- Sweet, carbonated drinks that contain alcohol.
Replace sweets with raw food desserts, sweet carob drinks, herbal teas and natural coffee. Fast food can easily be replaced with vegetable pie, boiled chicken and low-calorie sauce; pizza can be prepared simply at home and include the "right" ingredients. Here are the main meals: different types of fish, dietary meats, 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 a 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 aims not only to burn fat, but also to tighten 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 must produce its own, using fat deposits for this. In addition, sports help to speed up the metabolism, cleanse the body, improve health and mood, which will definitely have a positive effect on the weight loss process. If you want to start exercising at home, there are various "Where to start losing weight" programs, where experienced trainers tell you what to watch out for during your first workouts and how to generally get in good shape to increase yourintensity of your workouts.
Take care of your body from the outside by doing various body wraps, visiting massage parlors and preparing scrubs. For example, a massage with honey helps to remove excess volume and cleanses the skin. Vacuum roller massage or cupping works great against cellulite. Scrubs help clean the skin and wraps tighten it. Interacting with your body through the skin, you improve blood and lymph flow, destroy cellulite - stimulate the release of excess fluid and the breakdown of fat cells.
Combining 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.
- Be happy and active.
We wish you to achieve your goal!