Losing weight only seems to be a set of activities related to dietary restrictions and regular physical activity. But without the right motivation and organization of the process, it will not be crowned with the desired success. There are certain rules that you need to follow, but it is equally important to take care of your morale and individual characteristics: age, gender, health status and baseline parameters. Before starting to lose weight, it is better to consult your doctor.
Where to start
It is necessary to start losing weight on your own at home with a 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 arising from it;
- a difficult situation that will become an impetus (ridicule or criticism of others, serious health problems, family breakdown);
- inspiration from someone's example of successful weight loss.
It is better not to reach difficult situations and start a new life with analysis, and use other people's stories as additional motivation.
Honest answers to the following questions will help you to analyze your current fitness:
- Am I satisfied with my life? Am I spending my time the way I would like?
- Do I like myself outwardly? Are my clothes pretty?
- Do I feel psychologically comfortable with my weight? What complexes do I have because of extra pounds? How does this affect my communication with the opposite sex? Do I have fears that a loved one will leave for someone more attractive or cheat on me?
- Do I envy people with fit?
- How does excess weight 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 these detailed answers (preferably in writing - for visualization and systematization of thoughts), you need to ask yourself the main question: what am I ready to do to lose weight and qualitatively change my life for the better?
Having identified the lifestyle changes that will help you lose weight, you need to set the right goals: main and intermediate.
Examples of main goals:
- to lose extra 20 kg in a year and become more beautiful and more self-confident;
- radically change thinking, occupation and habits, losing excess weight;
- improve health through weight loss;
- get rid of food addiction;
- get a beautiful body in a year through healthy diet and exercise.
The main goal can include all of the listed points, it is very important that it be global and at its core has not only the desired number of lost pounds, but also a significant improvement in life.
At the same time, it is very important not to go to extremes and not plan to lose a lot of pounds in a short time. It is unrealistic to achieve such goals with proper weight loss, and the lack of results can negatively affect the morale of the losing weight and provoke breakdowns.
Finding the right motivation is one of the hardest 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 photo, where you can clearly see how awful a person looks against the background of his colleagues / relatives / friends;
- an example of a familiar or unfamiliar person who, with the help of a balanced diet and regular physical activity, managed to transform into a slim and fit one;
- strict instructions from a doctor and serious health threats backed by poor health;
- serious setbacks in personal life associated with 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 that they can afford something forbidden. Advice from nutritionists and psychologists on how to properly motivate yourself not to give up and move on:
- Think over a large material reward that a person who has achieved the ultimate goal will receive.
- Reward yourself with small gifts and rewards every week while following your diet and exercise regimen, whether you're on the scale or not. This is especially true for the first days of losing weight, when it is difficult to give up the usual way of life.
- Weigh ourselves no more than once a week and for more objective data take into account measurements with a centimeter.
- Diversify leisure with those types of activity that were previously not available due to excess weight and the constraints associated with it: dancing classes, 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 prominent places in your apartment or house.
- Expand your social circle with like-minded people you can meet at the gym and weight loss communities. It is very important that there are people in the environment who are "on the same wavelength" with losing weight.
Collages with before / after photos are considered an effective way to maintain your willpower. Visualization of the results helps not to give up and keep going, so taking pictures from the same angles is recommended every month.
Step-by-step instructions on how to organize the process of losing weight at home for a beginner after setting a goal and choosing effective motivation:
|Procurement of supplies||
Anyone who is losing weight while on a diet will need:
|The Right Cookware||Experts say that dishes play an important role in losing weight. Human psychology is designed in such a way that it is easier for him to feel a feeling of satiety when he eats a full plate. In this case, it can be a children's vessel or saucer. In addition to plates, it is recommended to replace with smaller forks and spoons|
|Menu Planning||To plan a menu, you need to familiarize yourself with the main rules of healthy eating, choose recipes for different meals and follow the principle: for breakfast - carbohydrates, for lunch - proteins + some carbohydrates + a lot of vegetables, for dinner - proteins + vegetables|
|Physical Activity||For a slim and beautiful body proportions, proper nutrition alone is not enough, you need to plan a training regimen.Enough 3 half-hour sessions with exercises for different muscle groups per week at intervals of 1 day|
|Additional Metabolic Shakes||
Effective ways to cleanse the body and speed up metabolic processes are:
Cheat meals - planned dietary disturbances 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 microelements necessary for full functioning;
- completely eliminates hunger and restrictions;
- completely harmful products with an unhealthy composition are minimized or removed: sweets and sugar, fried, flour, semi-finished products, sausages, unhealthy snacks.
It has no contraindications and is always prescribed by specialists with a large body weight for safe weight loss.If there is a choice between a person: go on a diet or start eating right, he should give preference to the second option. Proper nutrition can be observed throughout life, which means that you always be in great shape.
Proper nutrition requires following 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 drink, fermented milk drinks.
- Eat often - at least 2. 5-3 hours, but in moderate portions. There should be at least 3 main 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 exceptionally healthy foods raw: lean meat, all types of fish and seafood, vegetable proteins, cottage cheese and low-fat sour milk drinks, cheeses, eggs, cereals that have not been processed, all types 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 components in the composition.
- Use only gentle methods of heat treatment of products: boil, bake, simmer, bake on a non-stick coating without oils.
- Calculate the daily required number of calories taking into account personal data using a special formula and reduce it so that the calorie deficit is 15-20%.
Sample menu for the first week of weight loss:
|1||Buckwheat porridge, 0% milk omelet and 2 chicken eggs, tomato salad||Milkshake made from milk, banana 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||Curd mousse with cocoa||Vegetable No Potato Soup with Chicken Meatballs||2 hard boiled eggs||Baked red fish, a few slices of lemon and lettuce|
|3||Lazy oatmeal in a jar of berries and seeds, drenched in yogurt||Cheesecakes with dried apricots||Vinaigrette with beans and no potatoes||Yogurt with berries||Chicken fillet stewed with tomato and onion in kefir|
|4||Rice porridge with raisins, citrus fresh||Milk, banana and chia pudding||Pea puree, stewed cabbage with turkey meat and mushrooms||Apple, pear and apricot salad||Boiled seafood cocktail, cucumber and greens salad|
|5||Oatmeal pancakes with honey||Applesauce||Lentils, beet salad, boiled chicken||Kefir||Seafood, Egg, Cucumber and Herb Salad|
|6||Rice flour pancakes with sweetener||Green cucumber, celery, herbs and lemon juice smoothie||Buckwheat, boiled turkey, baked eggplant||Cottage cheese with fiber||Fish soup without potatoes|
|7||Strudel made from Armenian lavash, apples, chopped nuts and dried fruits||Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil||Soup of various types of cabbage, baked chicken||Milk Jelly||Baked any fish fillet, cabbage salad|
The best types of physical activity for the initial stage of losing weight are:
- Breathing exercises on an empty stomach.Doesn't require a lot of time and effort, but discipline and allows you to tighten all the muscles in the body.
- Recharge with exercises for all muscle groups before or after breakfast.Takes 15 minutes of time, and gives a boost of vivacity and allows you to be proud of yourself. This can be an express version of a circuit training with jumps, negatives, lunges, squats and ab exercises - they are very effective for burning fat and less tiring than standard workouts.
- Walking.Relevant with a 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. Evening walks in the park will also be useful.
- Running on an empty stomach or in the evening.Ideally - interval (1 minute of running at the maximum pace alternates with 5 minutes of running at an average pace), lasting at least 15 minutes.
- Jumping on the spot or on the rope at any convenient time, but not immediately after eating.Exercise after eating is unhealthy.
The simplest type of physical activity for beginners - Scandinavian walking - is a physiologically safe type of walking with the use of special poles, as a result of this load all body systems are strengthened. Its main principles:
- movements should be smooth and natural, not cause painful sensations and obvious discomfort;
- exercise is considered aerobic, so it is important that there are no contraindications to it in the form of cardiovascular diseases;
- with the correct technique, all the muscles of the body are worked out 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 any gender, age and health status - it can be adapted to suit the individual characteristics of a person, because it is common, but some elements of walking are complicated.
Nuances to Consider
When composing a menu and training program, it is important to take into account some important nuances:
- Gender.Men have faster metabolism and better developed muscles. Therefore, they can eat slightly more carbs than women, and the ideal workout for them is strength training. For intense fat burning, exercises can be supplemented with cardio loads, but after doing exercises with weights. Women, on the other hand, need to strictly control the daily amount of carbohydrates and give preference to aerobic and cardio loads. Strength training will help to form beautiful proportions.
- Age.After 30 years, both in women and in men, the metabolism slows down somewhat, so do not expect too quick weight loss - a loss of 0. 8-1 kg per week will be normal. It is extremely important for women over 30 to include healthy fats in their diet to prolong their youthful skin.
- Health status.If proper nutrition has no contraindications for health reasons and it can be selected and adjusted individually, then physical activity must be strictly coordinated with the doctor.