Weight loss seems to be just a set of activities related to dietary restrictions and regular physical activity. However, without proper motivation and organization of the process, it is not crowned with the desired success. Certain rules must be followed, but it is equally important to take care of your morale and individual characteristics: age, gender, health status, and baseline parameters. It is better to consult your doctor before you start losing weight.
Where do I start
You need to start losing weight at home with the determined decision to radically change your life. "Mature" for this help:
- a detailed analysis of the current state of the body and all its consequences;
- a difficult situation that becomes a momentum (mockery or criticism of others, serious health problems, family breakdown);
- inspiration from the example of successful weight loss.
Before difficult situations arise, it is better not to reach out and start a new life through analysis and use other people’s stories as additional motivation.
Analysis
Honest answers to the following questions will help you analyze your current suitability:
- Am I happy with my life? Am I spending my time the way I want to?
- Do I love myself externally? Are my clothes pretty?
- Do I feel psychologically good with my weight? What complexes are there because of the extra pounds? How does this affect my communication with the opposite sex? Am I afraid that a loved one will leave a more attractive one or cheat on me?
- Do I envy fit people?
- How does being overweight affect my health? (Shortness of breath, cardiovascular disease, joints and other body systems).
- What changes in my life when I manage to lose weight and get a beautiful body?
After these detailed answers (preferably in writing - to visualize and organize your thoughts) you need to ask yourself the main question: what am I willing to lose weight and improve the quality of my life?
Goal Setting
Once you’ve identified the lifestyle changes that will help you lose weight, you need to set the right goals: main and intermediate.
Examples of main purposes:
- lose another 20kg in one year and become prettier and more confident;
- radically changes thinking, occupation and habits, loses weight;
- improves health through weight loss;
- get rid of food addiction;
- With a healthy diet and exercise, you can gain a beautiful body in one year.
The main goal can include all the points listed, it is very important that it is global and the point is not only the desired number of pounds cast, but also a significant improvement in life.
However, it is very important that we do not go overboard and do not plan to lose large amounts of pounds in a short period of time. Achieving such goals with adequate weight loss is unrealistic, and lack of results can negatively affect weight loss morale and provoke provocations.
Motivation
Finding the right motivation is one of the most difficult issues to lose weight. You can start losing weight and take the first steps toward a new life with the following emotional shocks:
- general photo, where you can clearly see how awful a person looks in the background of his colleagues / relatives / friends;
- is an example of a familiar or unfamiliar person who has managed to become slim and fit through a balanced diet and regular exercise;
- strict medical instructions and serious health threats 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 so that it does not break down and enthusiastically continue the transformation. The psychology of many people is such that when they achieve the first results, they think they can afford something forbidden. Advice from nutritionists and psychologists on how to properly motivate yourself not to give up and move on:
- Think of a great financial reward for the person who has reached the end goal.
- Reward yourself with small gifts and rewards every week while following your diet and exercise, regardless of whether you are on a scale. This is especially true for the first days of weight loss, when it is difficult to give up your usual lifestyle.
- Weigh up to once a week and consider centimeter measurements for more objective data.
- Diversify your leisure time with activities that were previously unavailable due to overweight and related limitations: dance classes, shopping, going to the beauty salon, visiting.
- Praise yourself every day for every little thing, from getting up on time and ending with a well-done workout.
- Look for inspirational phrases and stories, and write in a booklet 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 in the area who are "on the same wavelength" as losing weight.
The time before / after collages is an effective way to maintain willpower. Visualizing the results will help you not give up and move on, so it’s a good idea to take pictures from the same angle every month.
Process organization
Step-by-step instructions on how to organize the home weight loss process for beginners after setting a goal and choosing effective motivation:
| Step | Explanation |
| Get supplies | Anyone who loses weight during a diet will need:
|
| The right cooking utensil | Experts say food plays an important role in losing weight. Human psychology is designed to make it easier to feel full when eating a full plate. In this case, it can be a children's pot or saucer. It is recommended to replace it with smaller forks and spoons in addition to the plates |
| Menu Design | To design the menu, you need to know the main rules of healthy eating, choose recipes for different meals and follow the principle: breakfast - carbohydrates, lunch - proteins + some carbohydrates + lots of vegetables, dinner - proteins + vegetables |
| Physical activity | For slim and beautiful body proportions, proper nutrition alone is not enough, you need to plan your workout schedule.Enough 3 half-hour sessions with exercises for different muscle groups per week at 1-day intervals |
| Additional metabolic seizures | Effective ways to cleanse the body and speed up metabolic processes:
Cheating Meals - Planned Dietary Disorders Every 7-10 Days Help Speed Up Metabolism And Mental Relaxation |
What should be the proper diet for dieting
Foodis called correct if:
- the body receives all the trace elements needed for full functioning;
- hunger and restrictions are completely eliminated;
- completely unhealthy products with unhealthy composition are minimized or eliminated: sweets and sugar, fried, flour, semi-finished products, sausages, unhealthy snacks.
It has no contraindications and is always prescribed by professionals who are overweight for safe weight loss.If a person has a choice: dieting or eating right, he should give priority to the second option. Proper nutrition can be observed throughout life, which means you are always in great shape.
Articles of Association
Adequate 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, fermented milk drinks.
- Eat often - at least 2, 5-3 hours, but in moderate doses. There should be at least 3 meals and 2 meals a day.
- Appropriate distribution of amounts of proteins, fats and carbohydrates: 40-50%, 10-20%, 30-40%.
- Prepare and consume exceptionally healthy foods raw: lean meats, all kinds of fish and seafood, vegetable proteins, cottage cheese and low-fat sour milk drinks, cheeses, eggs, unprocessed cereals, all types of flour, except white wheat, vegetables, fruits, dried fruits, berries, nuts, cold pressed vegetable oils.
- Completely excludes foods that contain sugar, white flour, sausage, fried, chemical ingredients.
- Use only gentle methods of heat treatment of the products: boil, fry, steam, fry on a non-stick coating without oils.
- Calculate your daily caloric count based on your personal data using a special formula and reduce it to a calorie deficit of 15-20%.
Sample menu
Sample menu for the first week of weight loss:
| Sun | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Buckwheat porridge, 0% milk omelette and 2 chicken eggs, tomato salad | Milk, banana and chia seed smoothie | Brown rice pilaf with turkey fillet | Fiber kefir | Fish cakes, steamed asparagus |
| 2 | Ovsyanoblin stuffed with cottage cheese, sour cream and raisins | Cottage cheese foam with cocoa | Vegetable-free potato soup with chicken mushrooms | 2 hard boiled eggs | Fried red fish with some lemon wedges and salad |
| 3 | Lazy oatmeal in a bottle of berry and seed soaked in yogurt | Cheesecake with dried apricots | Vinaigrette with beans and no potatoes | Berry yogurt | Chicken fillet steamed in kefir with tomatoes and onions |
| 4 | Rice porridge with raisins and fresh citrus fruits | Milk, banana and chia pudding | Pea puree with braised cabbage turkey and mushrooms | Apple, pear and apricot salad | Cooked sea cocktail, cucumber and green salad |
| 5 | Oatmeal pancakes with honey | Apple sauce | 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, fried eggplant | Fiber curd | Fish soup without potatoes |
| 7 | Strudel made of Armenian lavash, apples, chopped walnuts and dried fruit | Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil | Mixed cabbage soup with fried chicken | Milk Jelly | Fried fish fillet, cabbage salad |
Physical activity
The best physical activity in the initial stages of weight loss is:
- Breathing exercises on an empty stomach.They don’t require a lot of time and effort, but they discipline and allow you to pull all the muscles in your body.
- Top up with exercises for each muscle group before or after breakfast.It takes 15 minutes, gives life a boost, and you can be proud of yourself. This can be a pronounced version of circuit training with jumps, negatives, lungs, squats and ab exercises - very effective for fat burning and less tiring than regular workouts.
- Walk.Relevant with a high initial weight. In the first days, it is enough to leave 2-3 stops in front of the destination and do this by gradually increasing the distance. Evening walks in the park will also be helpful.
- Running on an empty stomach or in the evening.Ideally - an interval of at least 15 minutes (1 minute run at maximum pace alternating with 5 minute run at average pace).
- Go to your seat or skipping rope at any time, but not immediately after a meal.Exercise after eating is unhealthy.
For beginners, the simplest physical activity - Scandinavian walking - is a physiologically safe walk, using special columns, as a result of this load all body systems are strengthened. Main principles:
- movements should be smooth and natural, not cause painful feelings and obvious discomfort;
- exercise is considered aerobic, so it is important that there are no contraindications in the form of cardiovascular disease;
- with proper technique all the muscles of the body are developed and advanced;
- It is very important to warm up the joints, especially the knees, during the warm-up before starting the workout;
- is suitable for people of all genders, ages and health conditions - it can be adapted to the individual characteristics of the person because it is common, but some elements of walking are complex.
Important Shades
It's important to keep a few important nuances in mind when compiling your menu and workout:
- No.Men have faster metabolism and more developed muscles. Therefore, they can eat slightly more carbs than women, and the ideal workout for them is a strength workout. For intense fat burning, classes can be supplemented with a cardio load, but after a weight training exercise. Women, on the other hand, should strictly control their daily carbohydrate intake and give preference to aerobic and cardio exercise. Fitness training helps you build nice proportions.
- Cor.After 30 years, both women and men, the metabolism slows down a bit, so do not expect to lose weight too fast - a weekly loss of 0-1-1 kg will be normal. It is extremely important for women over the age of 30 to include healthy fats in their diet to prolong their youthful skin.
- Health condition.If proper nutrition is not contraindicated for health reasons and can be individually selected and adjusted, exercise should be strictly discussed with your doctor.