There are hundreds of diets and ways to lose weight in the world. But regardless of the choice of variation, the most difficult and responsible stage will be the opening stage. The beginning of weight loss is the most important stage that sets the tone for the process later. You need to start a diet as carefully and thoughtfully as possible, especially if you plan to lose weight at home without the help of specialists. Everything should be planned and taken into account: food system, drinking regime, physical activity. In this article, we will guide you from where to start losing weight at home to get a guaranteed effect without harming your health as well as your psycho-emotional state.
Step by step instructions
The first thing any weight loss process starts with is motivation and competent goal setting.These should be specific numbers in kilograms or centimeters, not "reduce a little belly" or "wear casual-looking jeans". Vague formulas very quickly adapt to the desired results when energy and patience are exhausted. If there is no particular problem, after a few days you will look in the mirror and decide that "everything is fine".
Before you start losing weight, let your family know about your decision. Everyone who lives in the same apartment as you should be aware of your wish and support it. If you haven't received approval, try to communicate your wishes and plans to your family so they understand how important it is to you.
Support from the people closest to you at home is the most important factor in starting to lose weight.
And remember to keep a diary in which you will describe your feelings and achievements. The first page should contain all the measurements taken in the morning on an empty stomach: weight, bust-waist-hips. Calculate your body mass index. For better clarity, take photos in lingerie or some type of clothing that is still tight on the body.
Develop a diet plan
There is no need to be scared by this word. The diet is not necessarily the Thumbelina diet (one and a half nuts per day). This is a well-thought out and calculated balanced nutrition system that helps you stay in shape, but at the same time not gain extra pounds, but lose extra pounds.
You have two options - choose a proven and processed diet or create a nutrition plan yourself that excludes intentionally harmful foods from your diet.
This includes:
- fat;
- smoke;
- very salty;
- pickling;
- butter;
- grilled meat;
- sweet.
Of course, there is no need to rush to extremes and completely give up on, for example, sugar. Consume it within reasonable limits, but again don't allow yourself to eat a piece of cake or a roll. And add sweetener to the tea.
If you're new to weight loss, based on experience, you'll probably be able to create your own nutrition plan. If you are doing a diet for the first time, it is better to choose the ready-made option.
In your food diary, make a table where you will write down everything you eat. This will help you track changes in your diet and analyze which foods have the best impact on your results.
Here is an example of such a table (fill it in yourself):
| Meal time | Weight before meals, kg | Products | Calories | How much water have you been drinking at this point? | Physical load | Emotional state | |
| Breakfast | |||||||
| Second breakfast (snack) | |||||||
| Dinner | |||||||
| Afternoon snack | |||||||
| Dinner | |||||||
| Snack before going to bed (before 2 hours) | |||||||
| Total for the day |
The vegetarian Day
Regardless of which type of diet you choose, be sure to schedule your fasting days for yourself. And don't set them until later. The sooner you follow this rule, the easier it is to lose weight in the future. Include the first day of fasting during the first week of weight loss.
Fasting days are not absolute fasts, but only limit the energy value of the serving to 1000 calories. . . . But it is better to start gradually. Let your first day of fasting allow 2000 calories, the next day 1500 and only after that 1000. Yes, you will have to measure portion sizes with a scale and use a calculator. I must say that over time this activity slows down, there is excitement and interest in counting calories.
Advice!In order that the fasting days do not affect the mood too much, it is better to arrange after the holidays, when planning to organize a large party with an abundant amount of food.
The essence of fasting days is that when the body is not supplied with nutrition from the outside, it will break down available fats to replenish stored energy.
Drinking mode
This is an issue unique to any diet. No matter which meal plan you choose, you must follow the correct dietary regimen.Minimum amount of water to drink per day is 1. 5 liters. . . This indicator is known to all those who care about their own health. A famous singer advertises that it is necessary to drink three half-liter bottles of mineral water per day.
The question is what kind of liquid to drink and when is the right time to drink it. Someone drinks bottled water, someone - tap or boil. All of these options are valid. The main thing is that it is clean water: tea, fruit drinks, juices are not included in this 1. 5 liters. Drink water before and between meals. You don't have to do this right after breakfast or lunch. It's better to wait half an hour and then pour yourself a soft drink.
We are motivated
Motivation is the main motivation to start losing weight. It goes without saying that there is family intent and approval. But you need other motivations that will keep you from backing down when you start on the road, and will also support you in the weight loss process. We offer a number of reasons from which every woman can certainly choose a specific motivation for herself.
If I am slim, then:
- get rid of health problems;
- I can wear nice clothes;
- stop being shy on the beach;
- I would be more comfortable in bed;
- I will gain confidence in myself;
- I will be proud of myself, because I will achieve the goal.
Repeat your chosen reasons every day as a mantra. Some may even be written in prominent places, especially in the kitchen.
Motivation is never let down. You can't say "I'm fat". You need to motivate yourself - "I'm going to lose weight. " When you have a goal even in one phrase, it's easier to strive for.
Visualization is a great way to stay motivated. Find photos of you skinny (when you were younger or before you were born). Remember how easy and great it is for you. Hang them up and get inspired every day. If you're always in shape, order a high-quality Photoshop to visualize what you'd look like without the extra pounds.
However, you cannot initiate weight loss with shock psychotherapy. If you weigh 120 kg, you don't want to see your picture in 42 sizes of clothes. Psychologically obese people assume that thin people are not completely healthy. In addition, it can become a kind of barrier: it seems unrealistic to lose more than half of your body weight - you shouldn't even start.
With what load to start losing weight?
You can not do without sports, because losing weight is a complicated process. Physical activity should be introduced gradually. First of all, we recommend getting yourself a special practice diary. Start your workout with cardio exercises aimed at burning fat. These are low-intensity loading activities in which muscle glycogen (layers of fat) is broken down into lactic acid. Oxygen accelerates this process, which is why the essence of aerobic training is to breathe fully and properly during exercise.
The simplest form of aerobic training is running.Go for a short jog on the first day of your diet.. . . Enough 10 minutes at an easy pace to start the fat burning process. If you don't start with heavy weights and you have enough strength to exercise, supplement your warm-up with stretches, jumps, push-ups, and other typical loads.
Gradually increase your aerobic exercise time. Your program max: 30 minutes per day. If this is done regularly, the body will participate in this process and the fat burning process will be more active.
Other forms of training:
- swimming;
- rollerblading, scooter, cycling;
- walk 8-10 thousand steps per day;
- dance.
There's no harm in buying a heart rate monitor with a built-in pedometer. For those who decide to start losing weight, it is important to look at the concrete numbers of their achievements. We recommend entering them in your diary. Once at least a month has passed and you're engaged in weight loss, you can add strength training (eg, barbells). After pumping the pressing muscles, hips and chest, you will not only be slim, but also very fit.
Advice!Better for beginners to lose weight in the CrossFit gym. Collective action is a kind of motivation. And paid subscriptions too. You can hardly evade the training.
No excuses
Losing weight is difficult: a person is so thin that he will find a bunch of reasons not to do it.
Let's analyze the most common reasons:
- I do not have time. . . Calorie counting takes just a few minutes, and cooking healthy dishes sometimes takes much less time than a hearty, high-calorie dinner. If you want to save leisure time, exercise at the same time as watching your favorite TV or program.
- I will die without a sweet! At first it seems like you could go crazy without chocolate or rolls. However, if you calculate your calories correctly, you may end up adding your favorite sweets to your diet.
- I tried, but it doesn't work. . . So you did something wrong. Change your tactics this time, find a different approach.
- I don't have money for this. . . In fact, you might even lose weight for the sake of your wallet. Save on groceries, and instead of going to the gym, go to the local sports field.
- I don't know how to lose weight. . . There are gigabytes of weight loss information online - thousands of workout videos and lots of diet examples. And even from our article you have learned the essentials.
If you don't know where to start losing weight, we hope that our step-by-step system has helped you.
Five steps to a slim body:
- Set yourself a goal.
- Enlist the support of family members.
- Develop a meal plan and keep a diary.
- Spend 10-15 minutes a day doing aerobics.
- Encourage yourself often and avoid excuses.
When it comes to weight loss, it's important to start the right way: when you're in, the process gets faster and more enjoyable!