Weight loss 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, he will not be crowned with the desired success. There are certain rules that must be followed, but it is equally important to take into account your morals and individual characteristics: age, gender, health status and basic parameters. Before you start losing weight, it is better to consult your doctor.
Where to start
It is necessary to start losing weight 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 that follow from it;
- a difficult situation that will become momentum (ridicule or criticism of others, serious health problems, family breakdown);
- inspiration from someone’s example of successful weight loss.
Before difficult situations arise, it is better not to reach out 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 condition:
- Am I happy with my life? Am I spending my time the way I would like to?
- Do I love myself from the outside? Is my clothes beautiful?
- Do I feel psychologically comfortable with my weight? What complexes do I have due to excess weight? How does this affect my communication with the opposite sex? Am I afraid that a loved one will leave someone more attractive or deceive me?
- Do I envy people with the condition?
- 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 these detailed answers (preferably in writing - for visualization and systematization of thoughts), you should ask yourself the main question: what am I ready to do to lose weight and qualitatively change my life for the better?
Set goals
Once you’ve identified lifestyle changes that will help you lose weight, you need to set the right goals: major and middle.
Examples of main goals:
- lose an extra 20 lbs in a year and become prettier and more confident;
- radically change thinking, occupation and habits, losing extra pounds;
- improve health by losing weight;
- get rid of food addiction;
- You get a beautiful body in a year with a healthy diet and exercise.
The main goal can include all the listed points, it is very important that it is global and that it basically 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 large number of pounds in a short time. It is unrealistic to achieve such goals by proper weight loss, and lack of results can negatively affect the morale of weight loss and cause breakdowns.
Motivation
Finding the right motivation is one of the most difficult issues 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 in the background of his colleagues / relatives / friends;
- an example of a known or unknown person who, with the help of a balanced diet and regular physical activity, managed to transform into a slim and adjusted person;
- strict doctor's instructions and serious health threats, supported by poor health;
- serious delays in personal life associated with excess weight.
After such a push, it is very important to find the inner strength not to break and to continue the transformation with enthusiasm. The psychology of many people is such that when they achieve the first results they believe they can afford something forbidden. Tips from nutritionists and psychologists on how to properly motivate yourself not to give up and move on:
- Consider the great material reward that a person who has achieved the ultimate goal will receive.
- Reward yourself with small gifts and prizes each week as you follow your diet and exercise routine, whether you’re on the scales or not. This is especially true in the first days of weight loss, when it is difficult to give up a normal lifestyle.
- Weigh yourself up to once a week and consider centimeter measurements for more objective data.
- Diversify fun activities with those types of activities that were not previously available due to excess weight and related limitations: dance classes, shopping, going to a beauty salon, visiting a circle.
- Brag every day about every little thing, from getting up on time and ending with a well-done workout.
- Find inspirational phrases and stories and write them down 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 in the gym and weight loss communities. It is very important that there are people nearby who are “on the same wavelength” with weight loss.
Photo collages before and after are considered an effective way to maintain willpower. Visualization of the results helps not to give up and continue, so it is recommended to take pictures from the same angles every month.
Process organization
Detailed instructions on how to organize a weight loss procedure at home for beginners after setting a goal and choosing an effective motivation:
| Step | Explanation |
| Purchase Stock | Anyone who loses weight while on a diet will need:
|
| Real cooking utensils | Experts say that meals play an important role in weight loss. Human psychology is designed to make it easier for him to feel full when he eats a full plate. In this case it could be a baby bowl or saucer. In addition to plates, it is recommended to replace with smaller forks and spoons |
| Menu Planning | To plan the menu, you need to get acquainted with the main rules of healthy eating, choose recipes for different meals and follow the principle: for breakfast - carbohydrates, for lunch - protein + low carbs + lots of vegetables, for dinner - protein + vegetables |
| Physical activity | For thin and beautiful body proportions, proper nutrition alone is not enough, it is necessary to plan a training regime.Enough 3 half-hour sessions with exercises for different muscle groups per week at 1-day intervals |
| Additional metabolic earthquakes | Effective ways to cleanse the body and speed up metabolic processes are:
Cheat Meals - Planned Eating Disorders Every 7-10 Days Help Speed Up Metabolism And Mental Relaxation |
What should be a proper diet for weight loss
Food is called correct when:
- the body receives all the trace elements needed for full functioning;
- hunger and restrictions are completely eliminated;
- completely harmful products of unhealthy composition are reduced or eliminated to a minimum: sweets and sugar, fried, flour, semi-finished products, sausages, unhealthy snacks.
There is no contraindication and it is always prescribed by experts with a large body weight for safe weight loss.If a person has a choice: go on a diet or start eating right, they should give preference to the second option. Proper nutrition can be observed throughout life, which means you will always be in good shape.
Basic rules
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 drinks, fermented milk drinks.
- Eat often - at least 2, 5-3 hours, but in moderation. You should have at least 3 main and 2 medium meals a day.
- Properly distribute the amount of protein, fat and carbohydrates: 40-50%, 10-20%, 30-40%.
- Prepare and consume extremely healthy raw foods: lean meat, all kinds of fish and seafood, vegetable proteins, fresh cheese and low-fat sour milk drinks, cheeses, eggs, unprocessed cereals, all types of flour, except white wheat flour, vegetables, fruits, dried fruits, berries, nuts, vegetable oils cold pressed.
- Completely exclude: sugar, white flour, sausages, fried, snacks with chemical components in the composition.
- Use only gentle methods of heat treatment of the product: cook, bake, simmer, bake on a non-stick coating without oil.
- Calculate the required number of calories per day, taking into account personal data using a special formula and reduce it so that the calorie deficit is 15-20%.
Sample menu
Example menu for the first week of weight loss:
| Dan | 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 | Fiber Kefir | Fish cakes, steamed asparagus |
| 2 | Ovsyanoblin stuffed with cottage cheese, sour cream and raisins | Cocoa curd mousse | Vegetable potato soup with chicken meatballs | 2 hard boiled eggs | Baked red fish, a few wedges of lemon and salad |
| 3 | Lazy oatmeal in a jar of berries and seeds, drizzled with yogurt | Cheesecakes with dried apricots | Vinaigrette with beans and without potatoes | Yogurt with berries | Chicken fillet stewed with tomato and onion on kefir |
| 4 | Rice porridge with raisins, fresh citrus | Milk, banana and chia pudding | Pea puree, braised cabbage with turkey and mushrooms | Apple, pear and apricot salad | Cooked seafood, cucumber and greens salad |
| 5 | Oatmeal pancakes with honey | Apple | 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, roasted eggplant | Fresh cheese with fiber | Fish soup without potatoes |
| 7 | Armenian lavash strudel, apples, chopped nuts and dried fruits | Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil | Soup from various types of cabbage, roasted chicken | Milk Jelly | Baked any fish fillet, cabbage salad |
Physical activity
The best types of physical activity for the initial stage of weight loss are:
- Empty stomach breathing exercises.They don’t require a lot of time and effort, but they discipline and allow you to tighten all the muscles in your body.
- Load up on exercises for all muscle groups before or after breakfast.It takes you 15 minutes, gives you a boost of liveliness and allows you to be proud of yourself. This can be an express version of circuit training with jumps, negatives, jumps, squats and ab exercises - they are very effective for burning fat and are less tiring than standard workouts.
- Walking.Relevant with high starting weight. In the early days it is enough to leave 2-3 stations earlier than the destination and pass this distance, gradually increasing it. Evening walks in the park will also be useful.
- Running on an empty stomach or in the evening.Ideal - an interval (1 minute of running at maximum pace alternates with 5 minutes of running at average pace), lasting at least 15 minutes.
- Jumping on the spot or on a rope at any convenient time, but not immediately after eating.Exercising after meals 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, should not cause painful feelings and obvious discomfort;
- exercise is considered aerobic, so it is important that there are no contraindications for it in the form of cardiovascular disease;
- with proper 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 training;
- is suitable for people of any gender, age and health condition - it can be adapted to the individual characteristics of a person, because it is normal walking, but some elements are complicated by some elements.
Nuances to consider
When compiling menus and training programs, it is important to consider some important nuances:
- Gender.Men have a faster metabolism and better developed muscles. So they can eat a little more carbs than women, and the ideal workout for them is strength training. For intense fat burning, watches can be supplemented with cardio loads, but after weight training. On the other hand, women should strictly control their 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 somewhat, so don't expect to lose weight too fast - a loss of 0. 8-1 kg per week will be normal. It is extremely important that women over the age of 30 include healthy fats in their diet to prolong their youthful skin.
- Health condition.If proper nutrition for health reasons has no contraindications and can be selected and adjusted individually, then physical activity must be strictly coordinated with the doctor.