Losing weight appears to be just a series 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 must be followed, but it is equally important to pay attention to your morals and individual traits: age, gender, health status and basic parameters. Before you start losing weight, it is better to consult your doctor.
Where should I start?
It is necessary to lose weight yourself 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 resulting consequences;
- a difficult situation that becomes an offense (ridicule or criticism of others, serious health problems encountered, family breakdown);
- Inspiration from the example of successful weight loss.
It is better not to reach difficult situations and start a new life with analysis, but to 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 my time the way I want it to be?
- Do I like myself outwardly? Are my clothes pretty?
- Do I feel mentally comfortable with my weight? What complexes do I have because of extra pounds? How does this affect my communication with the opposite sex? Am I afraid that a loved one will go for someone who is more attractive or cheat on me?
- do I envy people with a good fit?
- 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 if I manage to lose weight and get a beautiful body?
After these detailed answers (preferably in writing - to visualize and systematize thoughts) you need to ask yourself the main question: What am I willing to lose weight and change my life qualitatively for the better?
Objective
Now that you've identified the lifestyle changes that will help you lose weight, you need to set the right goals: high school and intermediate level.
Examples of main goals:
- lose an additional 20 kg in one year and become more beautiful and self-confident;
- Radically change your thinking, job and habits and lose excess weight;
- improve health through weight loss;
- get rid of food addiction;
- get a beautiful body in one year through a healthy diet and exercise.
The main objective can include all of the above. It is very important that it be global and at its core not only have 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 plan to lose a lot of pounds in a short period of time. It is unrealistic to achieve such goals with adequate weight loss, and the lack of results can negatively affect the morale of losing weight and provoke breakdowns.
Motivation
Finding the right motivation is one of the toughest questions about losing weight. With the help of these emotional shocks you can lose weight and take the first steps towards a new life:
- general photo in which you can clearly see how terrible a person looks against the background of their colleagues / relatives / friends;
- an example of a familiar or unfamiliar person who, with the help of a balanced diet and regular physical activity, has managed to transform himself into a slim and healthy person;
- strict medical instructions and serious health threats aided by poor health;
- serious mistakes in personal life that are associated with extra pounds.
After such a shock, it is very important to find the inner strength so as 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 properly motivate yourself not to give up and move on:
- Ponder a great material reward that will be given to a person who has achieved the ultimate goal.
- Reward yourself with small gifts and rewards every week as you follow your diet and exercise regimen, whether you are on the scales or not. This is especially true for the first few days of losing weight, when it is difficult to give up the usual way of life.
- Do not weigh yourself more than once a week and consider centimeter measurements for more objective data.
- Diversify recreational activities with those activities that were previously unavailable due to obesity and its limitations: dance classes, shopping, visiting a beauty salon, visiting a circle.
- Praise yourself every day for every little thing, from getting up on time to the end of a well-done workout.
- Find inspiring phrases and stories, write them down in a notebook every day and hang them up in prominent places in your apartment or house.
- Expand your social circle with like-minded people you can meet at the gym and in the weight loss community. It is very important that there are people around who are "on the same wavelength" and are losing weight.
Collages with before / after photos are considered an effective way to maintain your willpower. Visualizing the results helps you not to give up and move on. Therefore, it is recommended to take pictures from the same angles every month.
Process organization
Step-by-step guide on how to organize the process of losing weight at home for a beginner after setting a goal and choosing an effective motivation:
| Step | Explanation |
| Procurement of supplies | Everyone who loses weight while on a diet needs:
|
| The right cookware | Experts say that meals play an important role in weight loss. Human psychology is designed to make it easier for them to feel full when they eat a full plate. In this case, it can be a children's vessel or a saucer. In addition to the plates, it is recommended to use smaller forks and spoons | to replace
| 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 | Proper nutrition alone is not enough for slim and beautiful body proportions. You need to plan an exercise program.Enough 3 half-hour sessions with exercises for different muscle groups per week with an interval of 1 day |
| Additional metabolic shakes | Effective methods for cleaning the body and accelerating metabolic processes are:
Cheat meals - planned irregularities in diet every 7-10 days speed up metabolism and provide mental relaxation |
What should a proper weight loss diet be?
Food is considered correct if:
- The body receives all trace elements that are necessary for full function.
- Hunger and restrictions are completely eliminated;
- 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 large body weight for safe weight loss.When a person has a choice: dieting or eating right, they should prefer the second option. Proper nutrition can be observed throughout life, which means that you are always in good shape.
Basic rules
Proper nutrition requires the following 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 and fermented milk drinks.
- Eat often - at least 2, 5-3 hours, but in moderate portions. There should be at least 3 main meals and 2 snacks per day.
- Correctly distribute the amount of proteins, fats and carbohydrates: 40-50%, 10-20%, 30-40%.
- Prepare and consume exceptionally healthy raw foods: lean meats, all kinds of fish and seafood, vegetable proteins, cottage cheese and low-fat sour milk beverages, cheese, eggs, unprocessed grains, 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 components in the composition.
- Use only gentle methods of heat treatment of products: boiling, baking, boiling, baking on a non-stick coating without oils.
- Calculate the number of calories you need daily, taking personal data into account, using a special formula and reduce it so that the calorie deficit is 15-20%.
Sample menu
Sample menu for the first week of weight loss:
| Tag | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Buckwheat porridge, 0% milk omelette 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 filled with cottage cheese, sour cream and raisins | Quark mousse with cocoa | Vegetables without potato soup with chicken meatballs | 2 hard-boiled eggs | Baked red fish, a few lemon wedges and salad |
| 3 | Rotten oat flakes in a glass with berries and seeds, soaked with yogurt | Cheesecake with dried apricots | Vinaigrette with beans and without potatoes | yogurt with berries | Chicken fillet with tomatoes and onions in kefir | steamed
| 4 | rice porridge with raisins, citrus-fresh | Milk, banana and chia pudding | Pea puree, stewed cabbage with turkey and mushrooms | Apple, pear and apricot salad | Cooked seafood cocktail, cucumber and vegetable 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 with different types of cabbage, baked chicken | milk jelly | Baked fish fillet, coleslaw |
Physical activity
The best types of physical activity for the initial stages of losing weight are:
- Breathing exercises on an empty stomach.They don't take much time and effort, but they do discipline and allow you to tone all the muscles in the body.
- Load yourself up with exercises for all muscle groups before or after breakfast.Lasts 15 minutes, adds vibrancy and allows you to be proud of yourself. This can be an express version of circuit training with jumps, negatives, lunges, squats, and abs - they're very effective for burning fat and less strenuous than standard workouts.
- Go.Relevant with a large starting weight. In the early days, it is enough to leave 2-3 stops earlier than the destination and walk this route to gradually increase it. Evening walks in the park are also useful.
- Running on an empty stomach or in the evening.Ideally, the interval (1 minute running at maximum speed alternates with 5 minutes running at average speed) lasts at least 15 minutes.
- Jump at any time, but not immediately after eating, on the spot or on the rope.Exercise after eating is unhealthy.
The simplest type of physical activity for beginners - Scandinavian walking - is a physiologically safe way of walking with special sticks. All body systems are strengthened by this load. Its main principles:
- Movements should be gentle and natural and not cause painful sensations and obvious discomfort.
- Exercise is considered aerobic, so it is important that there are no contraindications in the form of cardiovascular disease.
- With the right technique, all muscles of the body are trained and developed.
- It is very important to warm up your joints well during the warm up, especially the knee, before you start exercising.
- is suitable for people of any gender, age and health condition - it can be customized to suit a person's individual characteristics as it is common, but some elements of walking are complicated.
Nuances to consider
When creating a menu and a training program, it is important to consider a few important nuances:
- gender.Men have a faster metabolism and more developed muscles. Hence, they can eat slightly more carbohydrates than women, and the ideal workout for them is weight training. For intensive fat burning, exercises with cardio loads can be supplemented, but after exercises with weights. Women, on the other hand, have to strictly control the daily amount of carbohydrates and give preference to aerobic and cardio loads. Strength training helps create beautiful proportions.
- age.After 30 years, both in women and in men, the metabolism slows down a bit. So don't expect weight loss too fast - a loss of 0. 8-1 kg per week is normal. For women over 30, it is extremely important to include healthy fats in their diet in order to elongate their youthful skin.
- State of health.If the right diet has no contraindications for health reasons and can be selected and adjusted individually, the physical activity must be strictly coordinated with the doctor.