There are hundreds of types of diets and ways to lose weight around the world. But whatever the choice of variation, the most difficult and responsible step will be the opening. The beginning of weight loss is the most important step that sets the tone for the rest of the process. You need to start a diet as carefully and thoughtfully as possible, especially if you are going to lose weight at home without resorting to the help of specialists. Everything must be planned and taken into account: food system, alcohol consumption regime, physical activity. In this article we will show you where to start losing weight at home in order to achieve a guaranteed effect without harming health and psycho-emotional state.
Step by step instructions
The first thing that all weight loss begins with is motivation and competent goal setting.These should be specific numbers in kilograms or centimeters, not "take off your stomach a bit" or "look normal in jeans". Vague formulations adapt very quickly to the desired result when strength and patience run out. If there is no specific problem, after a few days you will look at yourself in the mirror and decide that "it's okay. "
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 and support your aspiration. If you haven't received the approval, try to convey your wishes and plans to the family so that they understand how important this is to you.
The most important factor in starting to lose weight is the support of your loved ones at home.
And be sure to keep a journal in which you describe 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 some sort of clothing that is still very tight on you.
Developing a diet
You should not be intimidated by this word. The diet is not necessarily Thumbelina's diet (one and a half grains a day). This is a well thought out and calculated balanced diet system that allows you to keep in shape, but at the same time not to gain extra pounds, but also lose extra pounds.
You have two options - choose a ready-made, proven diet or develop a nutrition plan yourself, excluding deliberately harmful foods from the diet.
This includes:
- fat;
- smoke;
- very dirty;
- Marine;
- butter;
- roast;
- soft.
Of course, there is no need to rush to extremes and completely give up, for example, sugar. Just consume it within reason, but again don't allow yourself a slice of cake or a bun. And add sweeteners to the tea.
If you are new to weight loss, you will probably be able to develop your own nutritional plan based on your experience. If you are on a diet for the first time, it is better to go for the ready-made option.
In your food journal, make a chart 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 yourself):
| Meal time | Weight before meals, kg | Some products | Calories | The amount of water you drank at that time | Physical load | Emotional state | |
| Breakfast | |||||||
| Second breakfast (snack) | |||||||
| Having dinner | |||||||
| Afternoon tea | |||||||
| Having dinner | |||||||
| Snack before bed (2 hours in advance) | |||||||
| Total for the day |
Fasting days
Whatever type of diet you choose, be sure to organize fasting days yourself. And don't put them off. The sooner you start sticking to 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.
The fasting day is not absolute starvation, but only a limitation of the energy value of the diet to 1000 calories. . . But it is better to start gradually. Let your first day of fast allow for 2000 calories, the next 1500, and only then 1000. Yes, you will need to measure portion sizes with a scale and use a calculator. I have to say that with time this activity delays, there is excitement and interest in counting calories.
Advice!So that the fasting days do not affect the emotional state too much, it is better to organize them after the holidays, when a feast with an abundance of food is planned.
The essence of fasting days is that the body, in the absence of nutrition from the outside, breaks down available fats to replenish energy stores.
Alcohol diet
This is a separate question for any diet. Whichever meal plan you choose, you need to follow the right eating regimen.The minimum amount of water drunk per day is 1. 5 liters. . . This indicator is known to everyone who cares about their own health. A popular singer announces that it is necessary to drink 3 half-liter bottles of mineral water every day.
The question is what kind of liquid it should be and when it is okay to drink it. Someone is drinking bottled water, someone - tap or boiled. All of these options are valid. The main thing is that it is clean water: tea, fruit drinks, fruit juices are not included in these 1. 5 liters. Drink water before meals and between meals. You don't need to do this right after breakfast or lunch. Better to wait half an hour and then pour yourself a glass of cold water.
We are in charge of motivation
Motivation is the main driving force to start losing weight. It goes without saying that there is a family purpose and approval. But you need other incentives that will help you not back down at the start of the journey, and that will also support you in your weight loss. We offer several reasons from which each woman can certainly choose the motivation specifically for herself.
If I am thin then:
- get rid of health problems;
- I can wear nice clothes;
- stop being shy on the beach;
- I will be more relaxed in bed;
- I will gain confidence in myself;
- I will be proud of myself because I will achieve the goal.
Repeat your chosen reasons each day as a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation should never seem demeaning. You can't say "I'm fat". You have to motivate yourself - "I'm going to lose weight. " When there is a goal, even in one sentence, it is easier to strive for it.
Visualization is a great way to motivate. Find pictures of you slim (young or prenatal). Remember how easy and wonderful it was for you. Hang them on and get inspired every day. If you've always been plump, order a high-quality Photoshop to visualize what you'll look like without the extra pounds.
However, you cannot start losing weight with psychological shock therapy. If you weigh 120kg, you don't want to see your photo with 42 clothing sizes. Psychologically obese people perceive thin people as in poor health. Plus, it can become something of a barrier - it seems like losing more than half your body weight is unrealistic - you shouldn't even start.
With what loads to start losing weight?
You cannot do without sports, because losing weight is a complex process. Physical activity should be introduced gradually. First of all, we recommend that you get a special training log. Start your workouts with cardio exercises aimed at burning fat. These are low intensity loads, during which muscle glycogen (fatty layers) breaks down into lactic acid. Oxygen speeds up this process, which is why the essence of aerobic training is full and correct breathing during exercise.
The simplest form of aerobic training is running.Take a quick jog on the first day of your diet.. . . Enough 10 minutes at an easy pace to start the fat burning processes. If you don't start out with a lot of weight and have the strength for physical education, add a general warm-up with stretches, jumps, push-ups, and other typical loads as well.
Gradually increase your aerobic training time. Your maximum program: 30 minutes per day. If this is done regularly, the body will be involved in the process and the fat burning will be more active.
Other types of training:
- to swim;
- inline skates, scooter, bicycle;
- walk 8-10, 000 steps per day;
- dancing.
It doesn't hurt to buy a heart rate monitor with a built-in pedometer. For those who decide to start losing weight, it is important to see the precise numbers of their accomplishments. We recommend that you also write them down in your diary. When at least a month has passed, and you are committing to weight loss, you can add strength training (the bar, for example). After inflating the muscles of the press, hips and chest, you will not only be slim, but also in shape.
Advice!It is best for beginners to lose weight in the CrossFit gym. Collective activity is a kind of motivation. And the paid subscription too. You are unlikely to be able to escape the training.
No excuses
Losing weight is difficult: a person is so built that they will find lots of reasons not to.
Let's take a look at the most common excuses:
- I do not have time. . . Calculating calories only takes a few minutes, and cooking healthy foods can take much less time than a heavy, high-calorie dinner. If you want to save time in your hobbies, exercise while watching your favorite show or TV show.
- I will die without a candy! At first it really seems like you can go crazy without chocolate and buns. However, if you count calories correctly, you will probably be able to add your favorite sweets to your diet.
- I already tried but it didn't work. . . So you did something wrong. Change your tactics this time, find other approaches.
- i have no money for that. . . In fact, you can even lose weight for the benefit of your wallet. Save on groceries and instead of the gym, hit the sports field near you.
- i don't know how to lose weight. . . There are gigabytes of weight loss information online - thousands of workout videos and tons of diet examples. And even thanks to our article you have already learned the basics.
If you didn't know where to start losing weight, we hope our step by step system has helped you.
Five steps for a slim figure:
- Set a goal.
- Get support from family members.
- Make a meal plan and keep a journal.
- Set aside 10 to 15 minutes a day for aerobic exercise.
- Motivate yourself regularly and avoid excuses.
To lose weight, it's important to start off right - when you get involved, the process will go faster and be more fun!