Losing weight seems to be just 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 some rules you need to follow, but it is equally important to take care of your morale and individual characteristics: age, gender, health status and basic parameters. Before starting to lose weight, it is best to consult your doctor.
Where to start
It is necessary to start losing weight on your own at home with the firm decision to radically change your life. "Ripen" for this help:
- detailed analysis of the current state of the body and all the ensuing consequences;
- a difficult situation that will become a stimulus (ridicule or criticism of others, serious health problems, family breakdown);
- inspiration from someone's successful weight loss example.
It is better not to reach difficult situations 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 fitness:
- Am I satisfied with my life? Do I spend my time as I would like?
- Do I like myself outwardly? Are my clothes beautiful?
- Do I feel psychologically comfortable with my weight? What complexes do I have due to the extra pounds? How does this affect my communication with the opposite sex? Am I afraid that a loved one will go to someone more attractive or cheat on me?
- Do I envy fit people?
- How does excess weight 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 can 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?
Definition of objectives
Once you have identified the lifestyle changes that will help you lose weight, you need to set the right goals: main and intermediate.
Examples of main objectives:
- loses 20 kg more in a year and becomes more beautiful and more confident;
- radically changes thinking, occupation and habits, losing excess weight;
- improves health through weight loss;
- get rid of food addiction;
- get a beautiful body in a year through a healthy diet and exercise.
The main goal can include all the listed points, it is very important that it is global and within it has not only the desired number of pounds lost, but also a significant 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 impact weight loss morale and cause breakdowns.
Justification
Finding the right motivation is one of the hardest questions to lose weight. You can start losing weight and take the first steps towards a new life with the help of these emotional shocks:
- general photo, in which you can clearly see how horrible a person is 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 person;
- strict instructions from a doctor and serious threats to health, supported by poor health;
- severe setbacks in personal life associated with extra pounds.
After such a push, it is very important to find the inner strength not to collapse and continue the transformation with enthusiasm. The psychology of many people is such that when they get the first results, they believe they can afford something forbidden. Advice from nutritionists and psychologists on how to adequately motivate yourself not to give up and move on:
- Think of a great material reward that a person who has achieved the ultimate goal will receive.
- Reward yourself with small gifts and rewards every week as you follow your diet and exercise regimen, whether you are on the 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 ourselves no more than once a week and for more objective data consider measurements with a centimeter.
- Diversify leisure activities with those types of activities that were previously unavailable due to excess weight and the constraints associated with it: dance lessons, 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 inspiring phrases and stories and write them in a notebook every day and hang them in important 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 around who are "on the same page" with weight loss.
Before / after collages are considered an effective way to maintain your willpower. Viewing the results helps you to not give up and to move on, so it is recommended to take pictures from the same angles every month.
Organization of the process
Detailed instructions on how to organize the weight loss process at home for a beginner after setting a goal and choosing an effective motivation:
| Passage | Explanation |
| Procurement of supplies | Anyone who is losing weight while on a diet will need:
|
| The right pot | Experts say dishes play an important role in weight loss. Human psychology is designed in such a way that it is easier for him to experience a feeling of satiety when he eats a full plate. In this case, it can be a ship or a children's 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 - protein + some carbohydrates + a lot of vegetables, atdinner - protein + vegetables |
| Physical activity | For a slim and beautiful body, 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 1 day intervals |
| Additional metabolic shakes | The effective ways to cleanse the body and speed up metabolic processes are:
Cheat meal - dietary irregularities planned every 7-10 days help speed up metabolism and achieve mental relaxation |
What should be a correct diet for weight loss
Food is defined as correct when:
- the body receives all the trace elements necessary for full functioning;
- completely eliminates hunger and restrictions;
- completely harmful products with an unhealthy composition are reduced to a minimum 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 high weight of a person for safe weight loss.If a person has a choice: go on a diet or start eating right, they should give preference to the latter. Proper nutrition can be observed throughout life, which means that you are always in great shape.
Ground rules
Proper nutrition implies compliance with these rules:
- Monitor your water balance and drink at least 3 liters of water per 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.
- Correctly distribute the amount of proteins, fats and carbohydrates: respectively 40-50%, 10-20%, 30-40%.
- Prepare and consume exceptionally healthy raw foods: lean meat, all types of fish and seafood, vegetable proteins, cottage cheese and low-fat sour milk drinks, cheeses, eggs, non-cerealsprocessed, all types of flour except white wheat flour, vegetables, fruit, dried fruit, 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, cook on an oil-free non-stick coating.
- 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
Sample menu for the first week of weight loss:
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Buckwheat porridge, 0% milk omelette and 2 chicken eggs, tomato salad | Milkshake based on milk, banana and chia seeds | Brown rice pilaf with turkey fillet | Kefir with fiber | Fish cakes, steamed asparagus |
| 2 | Ovsyanoblin stuffed with ricotta, sour cream and raisins | Cocoa curd mousse | Potato-free vegetable soup with chicken meatballs | 2 hard-boiled eggs | Baked red fish, some lemon wedges and lettuce |
| 3 | Lazy oatmeal in a jar of berries and seeds, soaked in yogurt | Cheesecake with dried apricots | Vinaigrette with beans and without potatoes | Yogurt with berries | Stewed chicken fillet with tomato and onion in kefir |
| 4 | Rice porridge with raisins, fresh citrus fruit | Milk, banana and chia pudding | Pea puree, stewed cabbage with turkey meat and mushrooms | Apple, pear and apricot salad | Boiled seafood cocktail, cucumber and vegetable salad |
| 5 | Oatmeal pancakes with honey | Apple sauce | Lentils, beetroot salad, boiled chicken | Kefir | Seafood, egg, cucumber and herb salad |
| 6 | Rice flour pancakes with sweetener | Green cucumber smoothie, celery, herbs and lemon juice | Buckwheat, boiled turkey, baked eggplant | Ricotta with fibers | Potato-free fish soup |
| 7 | Strudel made from Armenian lavash, apples, chopped walnuts and dried fruit | Salad with grated carrots, celery and pumpkin seeds, dressed with sesame oil | Soup of various types of cabbage, baked chicken | Milk jelly | Baked fish fillets, coleslaw |
Physical activity
The best types of physical activity for the initial phase of weight loss are:
- Breathing exercises on an empty stomach.They don't require a lot of time and effort, but they discipline and allow you to contract all the muscles of the body.
- Recharge with exercises for all muscle groups before or after breakfast.Lasts 15 minutes and gives a boost of liveliness and allows you to be proud of yourself. This can be a quick version of circuit training with jumps, negatives, lunges, squats, and abs exercises - they are very effective for burning fat and less tiring than standard workouts.
- Walk.Relevant with a large starting weight. In the first few days, it is enough to leave 2-3 stops before the destination and travel this distance, gradually increasing it. Evening walks in the park are also useful.
- Run on an empty stomach or in the evening.Ideally - interval (1 minute running at maximum pace alternates with 5 minutes running at an average pace), lasting at least 15 minutes.
- Jumping in place or on the rope at any convenient time, but not immediately after eating.Exercise after eating is not healthy.
The simplest type of physical activity for beginners - Scandinavian walking - is a physiologically safe type of walking with the use of special sticks, as a result of this load all body systems are strengthened. Its fundamental principles:
- movements should be smooth and natural, not causing painful sensations and noticeable discomfort;
- exercise is considered aerobic, so it is important that there are no contraindications in the form of cardiovascular disease;
- with the correct technique they train and develop all the muscles of the body;
- it is very important to warm up the joints well while warming up, especially the knee before starting training;
- is suitable for people of any sex, age and state of health - it can be adapted to a person's individual characteristics, because it is an ordinary walk, but some elements are complicated by some elements.
Nuances to consider
When composing a menu and a training program, it is important to take into account some important nuances:
- Gender.Men have a faster metabolism and better developed muscles. Therefore, they can eat a little more carbohydrates than women, and the ideal workout for them is strength training. To burn fat intensely, 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 form beautiful proportions.
- Age.After 30 years, in both women and men, the metabolism slows down slightly, so don't expect too rapid 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 can be selected and regulated individually, physical activity must be closely coordinated with the doctor.