There are hundreds of types of diets and ways to lose weight in the world. But regardless of the choice of variation, the most difficult and responsible stage will be the opening stage. The onset of weight loss is the most important stage that sets the tone for the next process. You need to start the diet as carefully and as carefully as possible, especially if you are going to lose weight at home without using expert help. Everything should be planned and taken into account: food system, drinking regimen, physical activity. In this article, we will show you where to start losing weight at home to get a guaranteed effect without endangering health and psycho-emotional state.
Step -by -step instructions
The first thing that starts with weight loss is motivation and efficient goal setting.This should be a certain figure in kilograms or centimeters, and not "remove the belly a little" or "look normal in jeans. " The vague formulation quickly adapts to the desired result when strength and endurance run out. If there is no specific problem, after a few days you will look in the mirror and decide that "it's okay. "
Before you start losing weight, tell your family about your decision. Everyone living in the same apartment as you should be aware of your aspirations and support them. If you have not yet received approval, try to communicate your wishes and plans to the family so that they understand how important it is to you.
Support from those closest to you at home is the most important factor to start losing weight.
And make sure you keep a diary in which you will describe your feelings and accomplishments. The first page should contain all the parameters measured in the morning on an empty stomach: weight, chest-waist-hips. Calculate your body mass index. For clarity, take pictures in your underwear or in some type of clothing that is still tight on you.
Develop a diet plan
There is no need to be afraid of this word. The diet is not necessarily the Thumbelina diet (one and a half pills per day). This is a well thought out and calculated balanced nutrition system that allows you to stay in good shape, but at the same time not add extra pounds, but also lose extra pounds.
You have two ways - choose a ready -made and proven diet or create your own nutrition plan, excluding deliberately harmful foods from the diet.
This includes:
- fatty;
- sucked;
- very salty;
- orange;
- butter;
- roast;
- sweet.
Of course, there is no need to rush to extremes and give up completely, for example, sugar. It’s enough to eat it within reasonable limits, but again don’t allow yourself a piece of cake or a roll. And add sweetener to the tea.
If you are not new to losing weight, then based on experience, you may be able to design your own nutrition plan. If you are on a diet for the first time, it is better to choose ready -made options.
In your food diary, make a table where you will write down everything you eat. This will help you keep track of changes in your diet and analyze which foods have the best impact on your results.
The following is an example of such a table (fill in your own):
| Eating time | Weight before meals, kg | Products | Calories | The amount of water you have been drinking at the moment | Physical load | Emotional state | |
| Breakfast | |||||||
| Second breakfast (snacks) | |||||||
| dinner | |||||||
| Afternoon snack | |||||||
| dinner | |||||||
| Bedtime snack (2 hours in advance) | |||||||
| Amount for the day |
Fasting days
No matter what type of diet you choose, make sure you arrange a fasting day for yourself. And don't put it off until later. The sooner you start following these rules, the easier it will be to lose weight in the future. Include the first fasting day in the first week of weight loss.
Fasting days are not absolute starvation, but only limit the energy value of the diet to 1000 calories. . . But it is better to start gradually. Let your first fasting day allow 2000 calories, the next 1500, and only 1000. Yes, you need to measure the portion size with a scale and use a calculator. I must say that over time this activity is delayed, there is excitement and interest in counting calories.
Advice!So that the fasting days do not affect the emotional state too much, it is better to arrange it after the holidays, when a party with lots of food is planned.
The essence of the fasting day is that the body, in the absence of nutrients from the outside, breaks down the available fats to replenish energy reserves.
Drinking regimen
This is a separate issue for any diet. Whichever meal plan you choose, you must follow a proper drinking regimen.The minimum amount of water consumed per day is 1. 5 liters. . . This indicator is known by everyone who cares about their own health. A famous singer advertised that it is necessary to drink 3 bottles of half a liter of mineral water per day.
The question is what kind of liquid it should be, and when it is right to drink it. Someone drinks bottled water, someone - tap or boiled. All of these options are valid. The main thing is that it is clean water: tea, fruit drinks, juices are not included in this 1. 5 liters. Drink water before meals and between meals. You don’t have to do this after breakfast or lunch. It is better to wait half an hour and then pour yourself a glass of fresh water.
We are charged with motivation
Motivation is the main motivator to start losing weight. There must be purpose and family consent. But you need other incentives that will help you not to retreat at the start of the route, and will also support you during your weight loss. We offer several reasons for which every woman can definitely choose a specific motivation for herself.
If I am thin, then:
- get rid of health problems;
- I can wear nice clothes;
- stop being embarrassed on the beach;
- I would be more relaxed in bed;
- I will gain confidence in myself;
- I will be proud of myself, because I will achieve the goal.
Repeat the reason of your choice every day like a spell. Some can also be written in a prominent place, especially in the kitchen.
Motivation should not sound demeaning. You can't say "I'm fat". You need to motivate yourself - "I’m going to lose weight. " When there is a goal even in one phrase, it’s easier to strive to achieve it.
Visualization is the best way to motivate. Find a picture of you being skinny (young or pre-christmas). Remember how easy and beautiful it is for you. Hang them up and get inspired every day. If you’re always fat, order high -quality Photoshop to illustrate how you’ll look without the extra pounds.
However, you cannot start losing weight with shock psychological therapy. If you weigh 120 kg, you don’t want to see your photo with 42 clothing sizes. Obese people psychologically consider thin people as unhealthy. In addition, it can be a kind of barrier: it seems that losing more than half the weight is unrealistic - you shouldn’t have started.
With what load to start losing weight?
You can’t do it without exercise, because losing weight is a complex process. Physical activity should be introduced gradually. First of all, we recommend that you get a special training diary. Start your workout with a cardio workout that aims to burn fat. This is a low -intensity load, in which muscle glycogen (the fat layer) is broken down into lactic acid. Oxygen speeds up this process, which is why the essence of aerobic exercise is full and proper breathing during exercise.
The simplest form of aerobic exercise is running.Do short jogs on the first day of your diet.. . . Just 10 minutes at a simple pace to start the fat burning process. If you don’t start with a lot of weight, and you have the strength for physical education, do also general warm -ups with stretching, jumping, push -ups and other regular loads.
Gradually increase your aerobic exercise time. Maximum of your program: 30 minutes a day. If this is done regularly, the body will be involved in the process, and fat burning will become more active.
Other types of exercise:
- swim;
- roller skates, scooters, cycling;
- walk 8-10 thousand steps a day;
- dancing.
It doesn't hurt to buy a heart rate monitor with a built -in pedometer. For those who decide to start losing weight, it is important to look at a certain number of their accomplishments. We recommend that you include it in your diary as well. When at least a month has passed, and you are engaged in weight loss, you can add strength training (bars, for example). After pumping the muscles of the press, hips and chest, you will not only be slim, but also fit.
Advice!It is better for beginners to lose weight in the CrossFit gym. Collective activity is a kind of motivation. And paid subscriptions too. You can’t possibly avoid training.
No reason
Losing weight is difficult: a person is built up so that he or she will find many reasons not to do it.
Let's analyze the most common reasons:
- I have no time. . . Calorie counting takes minutes, and cooking a healthy meal sometimes takes less time than a high -calorie dinner. If you want to save time in your free time, exercise at the same time as watching your favorite show or TV show.
- I will die without sweetness! At first, it seems like you can go crazy without chocolate or rolls. However, if you count calories correctly, you may be able to add your favorite sweets to your diet.
- I've tried, but to no avail. . . So you did something wrong. Change your tactics this time, find another approach.
- I have no money for this. . . In fact, you can even lose weight for the benefit of your wallet. Save on groceries, and instead of a gym, go to a sports field near your home.
- I do not know how to lose weight. . . There are gigabytes of weight loss information online - thousands of exercise videos and many diet examples. And even from our article, you have learned important things.
If you don’t know where to start losing weight, we hope our step -by -step system helps you.
Five steps to lose weight:
- Set goals for yourself.
- Get support from family members.
- Make a meal plan and keep a diary.
- Set aside 10-15 minutes a day for aerobic exercise.
- Motivate yourself regularly and avoid excuses.
In losing weight, it is important to start right: when you are engaged, the process will run faster and more fun!