Weight loss seems to be just a set of activities related to dietary restrictions and regular physical activity. But without proper motivation and organization of the process, he will not be crowned with the desired success. There are some rules to follow, but it is equally important to take care of your morale and individual characteristics: age, gender, health status and basic parameters. Before you start losing weight, it is best to consult your doctor.
Where to start
it is necessary to start losing weight yourself at home with a firm decision to radically change your life. "To bake" for this help:
- detailed analysis of the current state of the body and all its consequences;
- a difficult situation that will become an impetus (ridicule or criticism of others, serious health problems that have arisen, family breakdown);
- inspiration from someone's example of successful weight loss.
Before difficult situations arise, it is better not to reach out and start a new life with analysis and use other people's stories as additional motivation.
Analysis
Honest answers to the following questions will help you analyze your current situation:
- Am I happy with my life? Am I spending time the way I would like?
- Do I like myself from the outside? Are my clothes beautiful?
- Do I feel psychologically well with my weight? What complexes do I have due to excess pounds? How does this affect my communication with the opposite sex? Am I afraid that a loved one will leave someone more attractive or cheat on me?
- Do I envy fit people?
- How does being overweight affect my health? (shortness of breath, diseases of the cardiovascular system, joints and other systems of the body).
- What will change in my life when I manage to lose weight and make a beautiful body?
After these detailed answers (preferably in writing - for visualization and systematization of thoughts), you need to ask yourself the key question: what am I ready to do to lose weight and change my life qualitatively? my for good?
Goal Setting
Once you have identified the lifestyle changes that will help you lose weight, you need to set the right goals: primary and intermediate.
Examples of main goals:
- lose an extra 20 kg in a year and become more beautiful and confident in yourself;
- radically change thinking, profession and habits, losing excess weight;
- improve health through weight loss;
- get rid of food addiction;
- get a beautiful body within a year through healthy diet and exercise.
The main goal can include all of the above points, it is very important to be global and at its core not only has the desired number of pounds lost, but also a noticeable improvement in life.
At the same time, it is very important not to go to extremes and not to plan to lose a large number of pounds in a short time. It is unrealistic to achieve such goals with proper weight loss, and lack of results can negatively affect weight loss morale and provoke breakdown.
Motivation
Finding the right motivation is one of the most difficult questions in losing weight. You can start losing weight and take the first steps towards a new life with the help of these emotional shocks:
- general picture, where you can clearly see how horrible a person looks in the background of his colleagues / relatives / friends;
- an example of a known or unknown person who, with the help of a balanced diet and regular physical activity, managed to become a slim and fit one;
- strict doctor instructions and serious health threats, supported by poor health;
- serious failures in personal life accompanied by extra pounds.
After such a push, it is very important to find the inner strength not to break down and to continue the transformation with enthusiasm. The psychology of many people is such that when they achieve the first results, they believe they can afford something forbidden. Tips from nutritionists and psychologists on how to properly motivate yourself not to give up and move forward:
- Think of a great material reward that a person who has achieved the ultimate goal will receive.
- Reward yourself with small gifts and rewards each week as you follow your diet and exercise regimen, whether you are on a scale or not. This is especially true for the first few days of weight loss, when it is difficult to give up the usual way of life.
- Weigh yourself no more than once a week and for more objective data consider one centimeter measurements.
- Diversify leisure activities with those types of activities that were not previously available due to overweight and related barriers: dancing class, shopping, going to a beauty salon, visiting a circle.
- Praise yourself every day for every little thing, from getting up on time and ending with a well-done workout.
- Find inspirational phrases and stories and write them in a notebook every day and hang them in conspicuous places in your apartment or house.
- Expand your social circle with like-minded people you may meet in gyms and weight loss communities. It's very important that there are people around who are "on the same wavelength" with weight loss.
Photo collages before / after are considered an effective way to maintain your willpower. Visualizing the results helps to not give up and to continue, so the recommendation of taking photos from the same angles is recommended every month.
Organizing the process
Step-by-step instructions on how to organize the weight loss process at home for a beginner after setting a goal and choosing effective motivation:
| Hapi | Explanation |
| Procurement of supplies | Anyone who is losing weight while on a diet will need:
|
| Right Cookware | Experts say dishes play an important role in weight loss. Human psychology is created in such a way that it is easier for you to feel a feeling of satiety when eating a full plate. In this case, it could be a baby dish or a tray. In addition to plates, it is recommended to replace with forks and smaller spoons |
| Menu planning | To plan a menu, you need to get acquainted with the basic rules of healthy eating, choose recipes for different meals and follow the principle: for breakfast - carbohydrates, for lunch - protein + some carbohydrates + lots of vegetables, for dinner- protein + vegetables | >
| Physical Activity | For a slim and beautiful body proportion, just the right nutrition is not enough, you need to plan an exercise regimen.Enough 3 half-hour sessions with exercises for different muscle groups per week at intervals of 1 day |
| Additional metabolic constrictions | Effective ways to cleanse the body and speed up metabolic processes are:
Cheat meals - planned dietary disorders every 7-10 days help to speed up metabolism and get mental relaxation |
What should be a proper diet for weight loss
Food is called correct when:
- the body receives all the trace elements necessary for full functioning;
- completely eliminates hunger and constraints;
- completely harmful products with an unhealthy composition are reduced or removed to a minimum: sweets and sugar, fried, flour, semi-finished products, sausage, unhealthy snack.
There are no contraindications and it is always prescribed by a specialist with a large weight of a person for safe weight loss.If a person has a choice: make a diet or start eating properly, he should give priority to the second option. Proper nutrition can be observed throughout life, which means that you are always in great shape.
Basic Rules
Proper nutrition requires you to follow these rules:
- Monitor your water balance and drink at least 3 liters of water a day between meals. In addition to water, you can drink ginger and green tea, Sassi drinks, fermented milk drinks.
- Eat often - at least 2. 5-3 hours, but in moderation. There should be at least 3 main meals and 2 intermediate meals per day.
- Properly distribute the amount of proteins, fats and carbohydrates: 40-50%, 10-20%, 30-40%, respectively.
- Prepare and consume extremely healthy raw foods: lean meats, all kinds of fish and seafood, vegetable protein, low-fat cottage cheese and milk drinks, cheeses, eggs, unprocessed cereals, all kinds of flour, except white wheat, vegetables, fruits, dried fruits, berries, nuts, cold pressed vegetable oils.
- Completely exclude: sugar, white flour, sausages, fried, snacks with chemical ingredients in the composition.
- Use only mild methods of heat treatment of products: boil, bake, boil, bake in a non-stick coating without oils.
- Calculate the required daily number of calories taking into account personal data using a special formula and reduce it so that the calorie deficit is 15-20%.
Example Menu
Example of the menu for the first week of weight loss:
| Dita | Breakfast | Snack | Dreka | Snack | Darka |
| 1 | Buckwheat porridge, 0% milk omelette and 2 chicken eggs, tomato salad | Milkshake made from milk, bananas and chia seeds | Brown rice pilaf with turkey fillet | Kefir with fiber | fish cakes, steamed asparagus |
| 2 | Ovsyanoblin stuffed with cottage cheese, sour cream and raisins | Mousse cottage cheese with cocoa | Vegetable soup without potatoes with chicken meatballs | 2 hard boiled eggs | Roasted red fish, a few slices of lemon and lettuce |
| 3 | Whole oatmeal in a jar of berries and seeds, moistened with yogurt | Cakes with dried apricots | Vinaigrettes with beans and without potatoes | Kos me manaferra | Boiled chicken fillet with tomatoes and onions in kefir |
| 4 | Rice porridge with raisins, fresh citrus | Milk, bananas and chia pudding | Pea puree, boiled cabbage with turkey and mushrooms | Salad with apple, pear and apricot | Cocktail cooked with seafood, cucumber sauce and greens |
| 5 | Oatmeal pancakes with honey | Apple filling | Lentils, beet salad, boiled chicken | KefirSeafood salad, eggs, cucumber and greens | |
| 6 | Rice flour pancakes with sweetener | Green cucumber, celery, herb and smoothie with lemon juice | Buckwheat, boiled turkey, roasted eggplant | Fiber cottage cheese | Fish soup without potatoes |
| 7 | Strudel made from Armenian lava, apples, chopped nuts and dried fruits | Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil | Soup of different types of cabbage, roasted chicken | Jelly Milk | Bake any fish fillet, cabbage salad |
Physical Activity
The best types of physical activity for the initial phase of weight loss are:
- Breathing exercises on an empty stomach.It does not require much time and effort, but discipline and allows you to tighten all the muscles in the body.
- Replenish with exercises for all muscle groups before or after breakfast.Takes 15 minutes of time, and gives you a boost of vitality and lets you be proud of yourself. This can be an express version of a circuit training with jumps, negatives, lunches, squats and ab exercises - they are very effective for burning fat and less tiring than standard workouts.
- On foot.Respectively with a large initial weight. In the first days, it is enough to leave 2-3 stops earlier than the destination and walk this distance, gradually increasing it. Evening walks in the park will also be helpful.
- Running on an empty stomach or in the evening.Ideally - interval (1 minute running at maximum pace alternates with 5 minutes running at a moderate pace), lasting at least 15 minutes.
- Jump on the spot or on a rope by jumping at any convenient time, but not immediately after a meal.Exercising after eating is sick.
The simplest type of physical activity for beginners - Scandinavian walking - is a type of physiologically safe walking with the use of special pillars, as a result of this load all body systems are strengthened. Its main principles:
- movements should be smooth and natural, not causing painful sensations and obvious discomfort; Exercise
- is considered aerobic, so it is important not to have its contraindications in the form of cardiovascular disease;
- with the correct technique, all the muscles of the body are processed and developed;
- it is very important to warm up the joints well during the warm-up, especially the knee before starting the workout;
- is suitable for people of all genders, ages and health status - it can be tailored to suit a person's individual characteristics because it is common but some elements of gait are complicated.
Nuances to consider
When designing the menu and training program, it is important to consider some important nuances:
- Gender.Men have faster metabolism and better developed muscles. Therefore, they can eat a little more carbohydrates than women, and the ideal exercise for them is strength training. For intense fat burning, exercises can be supplemented with cardio loads, but only after you have done weight exercises. On the other hand, women should strictly control the daily amount of carbohydrates and give priority to aerobic and cardio loads. Strength training will help to form beautiful proportions.
- Age.After 30 years, both women and men, metabolism slows down somewhat, so do not expect very rapid weight loss - loss of 0. 8-1 kg per week will be normal. It is extremely important for women over the age of 30 to include healthy fats in their diet to lengthen their youthful skin.
- Health status.If proper nutrition has no contraindications for health reasons and can be selected and regulated individually, then physical activity should be strictly coordinated with a physician.