Losing weight seems to be a group of activities related to dietary restrictions and regular physical activity. But without the right motivation and process organization, it will not be crowned with the desired success. There are certain rules you need to follow, but just as important is maintaining your individual morals and characteristics: age, gender, health status and basic parameters. Before starting to lose weight, it is better to see a doctor.
Where to start
You need to start losing weight on your own at home with the firm decision to radically change your life. "To mature" for this help:
- detailed analysis of the current state of the body and all the consequences that arise from it;
- difficult situations that will be an impulse (ridicule or criticism of others, serious health problems arising, family breakdown);
- inspiration from the example of someone who managed to lose weight.
It is better not to reach difficult situations and start a new life with analysis, but use other people's stories as additional motivation.
Analysis
Honest answers to the following questions will help you analyze your current fitness:
- Am I satisfied with my life? Am I spending the time I want?
- Do I like myself externally? Is my dress beautiful?
- Do I feel psychologically comfortable with my weight? What complex do I have because of the extra pounds? How does this affect my communication with the opposite sex? Do I have a fear that a loved one will leave someone more attractive or deceive me?
- Am I jealous of the right person?
- How does being overweight affect my health? (Shortness of breath, diseases of the cardiovascular system, joints and other body systems).
- What will change in my life when I manage to lose weight and get a beautiful body?
After this detailed answer (preferably in writing - for visualization and systematization of thought), you need to ask yourself the main question: what am I willing to do to lose weight and qualitatively change my life for the bettergood?
Goal Settings
After identifying lifestyle changes that will help you lose weight, you need to set the right goals: primary and secondary.
Example of main goal:
- lose an extra 20 kg in a year and become more beautiful and more confident;
- radically change thoughts, jobs and habits, lose excess weight;
- improve health through weight loss;
- get rid of food addiction;
- get a beautiful body in a year through a healthy diet and exercise.
Its main goal can include all the things listed, it is very important to be global and in essence not only have the desired amount of weight loss, but also a significant increase in life.
At the same time, it is very important not to overdo it and not plan to lose a lot of pounds in a short time. It is unrealistic to achieve that goal with proper weight loss, and lack of results can affect the morale of weight loss and provoke damage.
Motivation
Finding the right motivation is one of the most difficult questions in losing weight. You can start to lose weight and take the first step towards a new life with the help of these emotional shocks:
- public photos, where you can clearly see how horrible a person is against the background of a friend / relative / friend;
- examples of ordinary or unfamiliar people who, with the help of a balanced diet and regular physical activity, successfully transform into slim and fit;
- strict instructions from doctors and serious health threats, supported by poor health;
- serious setbacks in personal life related to extra pounds.
After such encouragement, it is very important to find inner strength so as not to be destroyed and continue the transformation with vigor. The psychology of many people is such that when they achieve the first result, they believe that they can afford something forbidden. Advice from nutritionists and psychologists on how to motivate yourself properly so as not to give up and keep moving:
- Think of the great material rewards that will be received by someone who has reached the ultimate goal.
- Give yourself small gifts and rewards each week while following your diet and exercise, whether you are on a scale or not. This is especially true for the first days of weight loss, when it is difficult to give up the normal way of life.
- Weigh ourselves no more than once a week and for more objective data, consider measurements in centimeters.
- Diversify leisure activities with types of activities that were previously unavailable due to being overweight and the constraints associated with them: dancing classes, shopping, going to beauty salons, visiting circles.
- Praise yourself every day for every little thing, from waking up on time and ending with a well-done exercise.
- Find phrases and stories of inspiration and write them in your notebook every day and hang them in prominent places in your apartment or home.
- Expand your social circle with like-minded people you can find in gyms and weight loss communities. It is very important that there are people around who are "on the same wavelength" with weight loss.
Collages with photos before / after are considered effective ways to maintain your preferences. Visualization of results helps not to give up and keep going, so taking pictures from the same angle is recommended every month.
Process Organization
Step-by-step instructions on how to manage the weight loss process at home for beginners after setting goals and choosing effective motivation:
| Step | Explanation |
| Supply turnover | Anyone who loses weight while on a diet will need:
|
| The Right Cookware | Experts say that meals play an important role in weight loss. Human psychology is designed in such a way that it is easier for him to feel full when he eats a full plate. In this case, it could be a children's vessel or a plate. In addition to plates, it is recommended to replace them with smaller forks and spoons |
| Menu Planning | To plan the menu, you need to familiarize yourself with the basic rules of a healthy diet, choose recipes for different foods and follow the principles: for breakfast - carbohydrates, for lunch - protein + low carbohydrates + lots of vegetables, to eatnight - protein + vegetables |
| Physical Activity | For slim and beautiful body parts, proper nutrition alone is not enough, it is necessary to plan an exercise regimen.Just 3 half an hour sessions with training for different muscle groups every week at 1 day intervals |
| Additional Metabolic Vibration | An effective way to cleanse the body and speed up metabolic processes is:
Cheating on food - diet deviations planned every 7-10 days help speed up metabolism and gain mental relaxation |
What should be the right diet to lose weight
Foods are pronounced correctly when:
- the body receives all the trace elements needed to function fully;
- hunger and restrictions are completely eliminated;
- really dangerous products with unhealthy composition can be minimized or removed: sweets and sugars, fries, flour, semi-finished products, sausages, unhealthy snacks.
It has no contraindications and is always prescribed by experts with large weight for safe weight loss.If a person has a choice: go on a diet or start eating right, he should choose the second option. Proper nutrition can be observed throughout life, which means that you are always in good health.
Basic Rules
Proper nutrition requires following the following rules:
- Monitor your water balance and drink at least 3 liters of water daily between meals. In addition to water, you can drink ginger and green tea, Sassi drinks, fermented milk drinks.
- Eat regularly - at least 2. 5-3 hours, but in moderate portions. There are at least 3 main meals and 2 intermediate daily.
- Distribute proteins, fats and carbohydrates properly: 40-50%, 10-20%, 30-40% respectively.
- Prepare and eat very healthy raw foods: lean meats, all kinds of fish and seafood, vegetable protein, cottage cheese and low-fat sour milk drinks, cheese, eggs, unprocessed cereals, all kinds of flour except wheat flourwhite, vegetables, fruits, dried fruits, berries, nuts, cold vegetable oils.
- Exclude: sugar, white flour, sausages, fries, snacks with chemical components in the composition.
- Use only gentle product heat treatment methods: boil, bake, simmer, bake on non-stick coating without oil.
- Calculate the number of daily calories needed taking into account personal data using a special formula and reduce it until the calorie deficit is 15-20%.
Example Menu
Sample menu for the first week of weight loss:
| Hari | Breakfast | Snek | Lunch | Snek | Dinner |
| 1 | Buckwheat porridge, 0% milk omelet and 2 chicken eggs, tomato salad | Milkshake made from milk, bananas and chia seeds | Pilaf brown rice with turkey fillet | Kefir with fiber | Fish cake, steamed asparagus |
| 2 | Ovsyanoblin is filled with cottage cheese, sour cream and raisins | Curd mousse with cocoa | Vegetable Free Soup with Chicken Meatballs | 2 boiled eggs | Grilled red fish, a few slices of lemon and lettuce |
| 3 | Lazy oatmeal in a jar of berries and seeds, moistened with yogurt | Cheesecakes with dried apricots | Vinaigrette with beans and without potatoes | Yogurt with berries | Boiled chicken fillet with tomatoes and onions in kefir |
| 4 | Rice porridge with raisins, fresh citrus | Milk, bananas and chia pudding | Pea pure, boiled cabbage with turkey and mushrooms | Apple, pear and apricot salad | Boiled seafood cocktails, cucumbers and green salads |
| 5 | Oatmeal plate with honey | Applesauce | Lentils, beet salad, boiled chicken | Kefir | Seafood, Eggs, Cucumbers and Herbal Salads |
| 6 | Rice flour plate with sweetener | Smoothie of green cucumber, celery, herbs and lemon juice | Soba, boiled turkey, roasted eggplant | Cottage cheese with fiber | Potato fish soup |
| 7 | Strudel made from Armenian lavash, apples, chopped nuts and dried fruit | Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil | Soup of various types of cabbage, grilled chicken | Milk Jelly | Roast any fish fillets, cabbage salad |
Physical Activity
The best types of physical activity for the early stages of weight loss are:
- Breathing exercises on an empty stomach.They do not require much time and effort, but they do discipline and allow you to tighten all the muscles in the body.
- Refill with exercises for all muscle groups before or after breakfast.Takes 15 minutes, and gives you charm and allows you to be proud of yourself. This can be an express version circuit training with jump, negative, lunges, squat and ab exercises - it is very effective for burning fat and less tiring than regular training.
- Walking.Related to large initial weight. In the early days, it is enough to leave 2-3 stops earlier than the destination and walk this distance on foot, gradually increasing it. A night walk in the park will also be useful.
- Running on an empty stomach or in the evening.Preferably - interval (1 minute running at maximum speed alternating with 5 minutes running at average rate), lasts at least 15 minutes.
- Jump in place or with a jump rope at any time, but not immediately after eating.Exercise after eating is not healthy.
The simplest type of physical activity for beginners - walking in Scandinavia - is a physiologically safe type of walk with the use of special poles, as a result of this load all body systems are strengthened. The main principle:
- movements should be smooth and natural, not causing painful sensations and discomfort;
- exercise is considered aerobic, so it is important that there are no contraindications to it in the form of cardiovascular disease;
- with proper technique, all body muscles are controlled and developed;
- it is very important to warm the joints well during warm-up, especially the knees before starting exercise;
- is suitable for people of any gender, age and health status - it can be tailored to a person’s individual characteristics, as it is common, but some elements run complicated.
Nuances to Consider
When composing training menus and programs, it is important to consider a few key nuances:
- Gender.Men have faster metabolism and better muscle. Therefore, they can eat a little more carbohydrates than women, and the ideal exercise for them is strength training. For intensive fat burning, exercise can be supplemented with cardio load, but only after weight training. Women, on the other hand, need to strictly control their daily carbohydrate intake and prioritize aerobic and cardio loads. Strength training will help form a beautiful proportion.
- Age.After 30 years, both women and men, the metabolism slows down a bit, so do not expect weight loss too fast - a loss of 0. 8-1 kg a week will be normal. It is very important for women over the age of 30 to include healthy fats in their diet to prolong their youthful skin.
- Health status.If proper nutrition does not have contraindications for health reasons and it can be selected and adapted individually, then physical activity must be coordinated with the doctor.