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. The beginning of weight loss is the most important stage that sets the tone for the next process. You should start your diet as carefully and thoughtfully as possible, especially if you intend 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 show you where to start to lose weight at home to get a guaranteed effect without harming your health and psycho-emotional state.
Step-by-step instructions
The first thing to start with any weight loss is to set motivation and a competent goal.These should be special figures in kilograms or centimeters, and "don't pull your belly out a bit" or "don't look normal in jeans. "Uncertain formulas quickly adapt to the desired result when you run out of strength and patience. If there is no specific problem, after a day or two you will look in the mirror and decide "it is as good as it is. "
Let your family know about your decision before you start losing weight. Everyone who lives in the same apartment as you should be aware of your desire and support it. If you have not been approved, try to communicate your wishes and plans to the family so that they understand how important they are to you.
The support of those closest to you at home is the most important factor for you to start losing weight.
And make sure you keep a diary that describes your feelings and accomplishments. The first page should contain all the parameters measured in the morning on an empty stomach: weight, chest-waist-hips. Calculate your body mass index. For clarity, take a photo in your underwear or in some kind of dress that is still too tight for you.
Develop a diet plan
There is no need to be afraid of this word. The diet is not necessarily a Thumbnail diet (one and a half grains per day). It is a well-thought-out and calculated balanced nutrition system that allows you to stay in good shape, but at the same time not to gain extra pounds, but also to lose extra pounds.
You have two options - choose a ready-made and proven diet, or create a diet plan yourself, eliminating intentionally harmful foods from the diet.
These include:
- oily;
- smoked;
- too salty;
- acid;
- butter;
- roasting;
- sweet.
Of course, it is not necessary to rush to the extreme and completely give up sugar, for example. It is enough to consume it to an acceptable level, but do not allow yourself a piece of cake or roll again. And add spices to the tea.
If you are not new to losing weight, you will probably be able to make your own nutrition plan based on experience. If you are dieting for the first time, it is better to choose the ready option.
Prepare a table where you will write down everything you eat in your meal diary. This will help you keep track of changes in your diet and analyze which foods are best for your results.
An example of such a table (fill it yourself):
| Meal time | Weight before meals, kg | Products | Calories | The amount of water you have drunk so far | Physical load | Emotional state | |
| Breakfast | |||||||
| Second breakfast (snack) | |||||||
| Supper | |||||||
| Lunch snack | |||||||
| Supper | |||||||
| Snack before bed (2 hours before) | |||||||
| Total for the day |
Fasting days
Regardless of the type of diet you choose, remember to organize fasting days for yourself. And don't put them off. The sooner you start following this rule, the easier it will be to lose weight in the future. Include the first day of fasting in the first week of weight loss.
Fasting is not necessarily starvation, but only limiting the energy value of the diet to 1000 calories.. . . But it is better to start gradually. Allow 2, 000 calories for your first day of fasting, 1, 500 for the next, and only 1, 000 calories after that. Yes, you will need to weigh 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.
Tip!It is better to organize fasting days after the holidays, when planning a feast with plenty of food, so as not to affect the emotional state.
The essence of fasting days is that the body breaks down the available fats to replenish energy reserves in the absence of external nutrition.
Drink regime
This is a separate issue for any diet. Whichever meal plan you choose, you need to follow a proper drinking regimen.The minimum amount of drunk water per day is 1. 5 liters. . . This indicator is known to everyone who cares about their health. The famous singer advertises that you need to drink 3 and a half liters of mineral water every day.
The question is what liquid should be and when it is right to drink. Someone drinks a glass of water, someone - tap or boil. All of these options are valid. The main thing was clean water: tea, fruit drinks, juices are not included in this 1. 5 liters. For water before and between meals. You do not need to do this immediately after breakfast or lunch. Wait half an hour and then pour yourself a glass of fresh water.
We are loaded with motivation
Motivation is the main driving force to start losing weight. Of course, there is a purpose and the consent of the family. But you need other incentives that will help you not to back down at the beginning of the road and will support you when you lose weight. We offer several reasons why every woman can definitely choose the motivation for herself.
If I'm thin, then:
- get rid of health problems;
- I can wear beautiful clothes;
- stop being shy on the beach;
- I will be more comfortable in bed;
- I will gain self-confidence;
- I will be proud of myself, because I will reach the goal.
Repeat the reasons you have chosen as a mantra every day. Some can even be written in prominent places, especially in the kitchen.
Motivation should never sound degrading. You can't say, "I'm fat. "You need to motivate yourself - "I'm going to lose weight. "If there is such a goal in a sentence, it is easier to achieve it.
Visualization is a great way to motivate. Find pictures of you losing weight (young or before birth). Remember how easy and beautiful it is for you. Hang them up and get inspired every day. If you've always been plump, order high-quality Photoshop to visualize how you will look without extra pounds.
But you can't start losing weight with shock psychological therapy. If you weigh 120 kg, you do not want to see your photo with 42 clothing sizes. Psychologically obese people perceive thin people as not healthy enough. In addition, it can be a kind of obstacle: it seems unrealistic to lose more than half of your body weight - you shouldn't even start.
With what loads should you start losing weight?
You can't do without exercise, because losing weight is a complicated process. Physical activity should be applied gradually. First of all, we recommend that you get yourself a special training diary. Start your workouts with cardio workouts aimed at burning fat. These are low-intensity loads, during which muscle glycogen (layers of fat) is broken down into lactic acid. Oxygen accelerates this process, so the essence of aerobic exercise is to breathe fully and properly during exercise.
The simplest form of aerobic exercise is running.Take a short run on the first day of your diet.. . . 10 minutes at an easy pace is enough to start the fat burning process. If you don't start with a lot of weight and have the strength to exercise, do a general warm-up with extra stretching, jumping, pushing, and other typical loads.
Gradually increase your aerobic exercise time. Your program is maximum: 30 minutes a day. If this is done regularly, the body will be involved in the process and fat burning will be more active.
Other types of training:
- swimming;
- rollerblading, scooter, bicycle riding;
- walks 8-10 thousand steps a day;
- dance.
It doesn't hurt to get a heart rate monitor with the built-in pedometer. For those who decide to start losing weight, it is important to see concrete figures of their achievements. We recommend that you include them in your diary. After at least a month and you are trying to lose weight, you can add strength training (for example, a bar). By pumping the press, hip and chest muscles, you will not only be slim, but also fit.
Tip!For starters, it is better to lose weight at CrossFit gym. Collective action is a kind of motivation. Both are paid subscriptions. You will not be able to miss the training.
There is no excuse
Weight loss will be followed by fatigue and constant tiredness.
Let's analyze the most common excuses:
- I have no time. . . Calorie counting is a matter of minutes, and cooking a healthy meal sometimes takes less time than a high-calorie dinner. If you want to save your free time, train at the same time watching your favorite show or TV show.
- I will die without sweets! At first it seems that you can be crazy without chocolate and rolls. But if you count the calories correctly, you will probably be able to add your favorite sweets to your diet.
- I have already tried, but it did not work. . . So you did something wrong. Change your tactics this time, find other approaches.
- I don't have money for that. . . In fact, you can even lose weight for the benefit of your wallet. Save on groceries and go to the gym near your home instead of the gym.
- I do not know how to lose weight. . . There are gigabytes of information about weight loss on the Internet - thousands of exercise videos and tons of diet samples. And even from our article you have already learned the basics.
If you do not know where to start to lose weight, we hope that our step-by-step system has helped you.
Five steps for a slim figure:
- Set yourself a goal.
- Seek the support of family members.
- Prepare a meal plan and keep a diary.
- Spend 10-15 minutes a day on aerobic exercise.
- Motivate yourself regularly and avoid excuses.
It is important to start losing weight properly: the process will go faster and more fun when you participate!