Weight loss just seems to be a set of activities related to dietary restrictions and regular physical activity. But without the right motivation and organization of the process, it will not be crowned with the desired success. There are certain rules that need to be followed, but it is equally important to take care of your morale and individual characteristics: age, sex, health status and basic parameters. Before you start losing weight, it is best to consult your doctor.
Where to start
It is necessary to start losing weight on your own at home with the firm decision to radically change your life. "Mature" for this help:
- detailed analysis of the current state of the body and all the consequences thereof;
- a difficult situation that will become an impetus (ridicule or criticism of other people, serious health problems that have arisen, family breakdown);
- inspiration from someone's example of successful weight loss.
It is best not to get to difficult situations and start a new life with analysis, but to use other people's stories as additional motivation.
Analysis
Honest answers to the following questions will help you analyze your current physical condition:
- Am I satisfied with my life? Am I spending my time the way I want to?
- Do I like myself externally? Are my clothes beautiful?
- Do I feel psychologically comfortable with my weight? What complexes do I have because of extra pounds? How does this affect my communication with the opposite sex? Am I afraid that a loved one will leave for someone more attractive or betray me?
- Do I envy people who are in shape?
- How being overweight affects 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 visualizing and systematizing thoughts), you need to ask yourself the main question: what am I ready to do to lose weight and qualitatively change my life for the better?
Goal setting
Having identified the lifestyle changes that will help you lose weight, you need to set the right goals: main and intermediate.
Examples of main objectives:
- lose 20 extra pounds in one year and become more beautiful and more confident;
- radically change thinking, occupation and habits, losing excess weight;
- improves health through weight loss;
- get rid of food addiction;
- get a beautiful body in one year with a healthy diet and exercise.
The main objective can include all the points listed, it is very important that it is global and at its core has not only the desired number of pounds lost, but also a significant improvement in life.
At the same time, it is very important not to go to extremes and not to plan to lose many pounds in a short time. It is unrealistic to achieve these goals with adequate weight loss, and the lack of results can negatively affect the weight loss's morale and cause breakdowns.
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 towards a new life with the help of these emotional shocks:
- general photo, where you can clearly see how horrible a person looks against 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 himself into a slim and fit person;
- strict instructions from a doctor and serious health threats, supported by health problems;
- serious setbacks in personal life associated with extra pounds.
After such a push, it is very important to find the inner strength not to break and continue the transformation with enthusiasm. The psychology of many people is such that, when they reach the first results, they believe that they can pay for something prohibited. Advice from nutritionists and psychologists on how to properly motivate yourself to not give up and move on:
- Think of a great material reward that a person who has reached the final goal will receive.
- Reward yourself with small gifts and rewards every week while you follow your diet and exercise regime, whether you're on the scale or not. This is especially true for the first few days of weight loss, when it is difficult to abandon the normal lifestyle.
- Weigh at most once a week and, for more objective data, take measurements with a centimeter into consideration.
- Diversify leisure with those activities that were previously unavailable due to being overweight and the restrictions associated with it: dance classes, shopping, going to a beauty salon, visiting a wheel
- Praise yourself every day for every little thing, from waking up on time and ending with a well-done workout.
- Find inspiring phrases and stories, write them in a notebook every day and hang them in prominent places in your apartment or home.
- Expand your social circle with like-minded people you may know in the gym and in weight loss communities. It is very important that there are people around who are "on the same page" with weight loss.
Before / after collages are considered an effective way to maintain your willpower. Viewing results helps you to not give up and move on, so taking pictures from the same angles is recommended every month.
Organization of the process
Step-by-step instructions on how to organize the weight loss process at home for a beginner after setting a goal and choosing an effective motivation:
| Step | Explanation |
| Purchasing supplies | Anyone who is losing weight during a diet will need:
|
| The right pans | Experts say that dishes play an important role in weight loss. Human psychology is designed so that it is easier for him to feel a sense of satiety when eating a full plate. In that case, it can be a children's bowl or saucer. In addition to plates, it is recommended to replace with smaller forks and spoons |
| Menu planning | To plan a menu, you need to become familiar with the main rules of healthy eating, choose recipes for different meals and follow the principle: for breakfast - carbohydrates, for lunch - proteins + a little carbohydrates + many vegetables, at dinner - proteins + vegetables |
| Physical activity | For lean and beautiful body proportions, adequate nutrition alone is not enough, you need to plan a training regime.Enough 3 half-hour sessions with exercises for different muscle groups per week at 1-day intervals |
| Additional metabolic shakes | Effective ways to cleanse the body and speed up metabolic processes are:
Cheating at meals - dietary disorders planned every 7 to 10 days help speed up metabolism and achieve mental relaxation |
What should be a proper diet to lose weight
Food is considered correct when:
- the body receives all the trace elements necessary for its full functioning;
- hunger and restrictions are completely eliminated;
- totally harmful products with an unhealthy composition are minimized or removed: sweets and sugar, fried foods, flour, semi-finished products, sausages, unhealthy snacks.
It has no contraindications and is always prescribed by specialists with great weight of a person for safe weight loss.If the person has a choice: diet or start eating right, they should prefer the second option. Proper nutrition can be observed throughout life, which means that you are always in great shape.
Basic rules
Proper nutrition requires compliance with 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, drink Sassi, drinks with fermented milk.
- Eat often - at least 2, 5-3 hours, but in moderation. There should be at least 3 main and 2 intermediate meals a day.
- Properly distribute the amount of proteins, fats and carbohydrates: 40-50%, 10-20%, 30-40%, respectively.
- Prepare and consume exceptionally healthy raw foods: lean meat, all kinds of fish and seafood, vegetable proteins, cottage cheese and low-fat sour beverages, cheeses, eggs, unprocessed cereals, alltypes of flour, except white wheat, vegetables, fruits, dried fruits, berries, nuts, cold-pressed vegetable oils.
- Totally excludes: sugar, white flour, sausages, fried, snacks with chemical components in the composition.
- Use only mild methods of heat treatment of the products: boil, bake, cook, bake with a non-stick layer, without oils.
- Calculate the daily number of calories needed taking personal data into account 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:
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Buckwheat porridge, 0% milk omelet and 2 chicken eggs, tomato salad | Milkshake made from milk, banana and chia seeds | Brown rice pilaf with turkey fillet | Kefir with fiber | Fish cakes, steamed asparagus |
| 2 | Ovsyanoblin stuffed with cottage cheese, sour cream and raisins | Curd mousse with cocoa | Vegetables without potato soup with chicken meatballs | 2 boiled eggs | Roasted red fish, some slices of lemon and lettuce |
| 3 | Lazy oats in a jar of berries and seeds, soaked in 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 fruits | Milk, banana and chia pudding | Mashed peas, cooked cabbage with turkey meat and mushrooms | Apple, pear and apricot salad | Cooked seafood cocktail, cucumber salad and vegetables |
| 5 | Oat pancakes with honey | Applesauce | Lentils, beet salad, cooked chicken | Kefir | Seafood, egg, cucumber and herb salad |
| 6 | Rice flour pancakes with sweetener | Green cucumber, celery, herbs and lemon juice smoothie | Buckwheat, cooked turkey, roasted eggplant | Cottage cheese with fiber | Fish soup without potatoes |
| 7 | Strudel made from Armenian lavash, apples, chopped nuts and dried fruits | Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil | Soup of various types of cabbage, roasted chicken | Milk gelatin | Roasted any fish fillet, coleslaw |
Physical activity
The best types of physical activity for the initial phase of weight loss are:
- Breathing exercises on an empty stomach.They don't take a lot of time and effort, but they discipline and allow you to contract all the muscles in your body.
- Recharge with exercise for all muscle groups before or after breakfast.It takes 15 minutes and gives a boost of liveliness and allows you to be proud of yourself. This can be an express version of circuit training with jumps, negatives, lunges, squats and abdominal exercises - they are very effective in burning fat and less tiring than conventional exercises.
- Walk.Relevant with a great starting weight. In the first days, just leave 2 to 3 stops before the destination and walk this distance, increasing it gradually. Night walks in the park will also be helpful.
- Running on an empty stomach or at night.Ideally - interval (1 minute of running at maximum pace alternates with 5 minutes of running at medium pace), lasting at least 15 minutes.
- Jump in place or on a skipping rope at any convenient time, but not immediately after a meal.Exercising after eating is not healthy.
The simplest type of physical activity for beginners - Scandinavian walking - is a physiologically safe way of walking with the use of special poles. As a result of this load, all body systems are strengthened. Its main principles:
- the movements must be smooth and natural, not causing painful sensations and obvious discomfort;
- exercise is considered aerobic, so it is important that there are no contraindications in the form of cardiovascular diseases;
- with the correct technique, all the muscles of the body are worked and developed;
- it is very important to warm the joints well during warm-up, especially the knee before starting training;
- is suitable for people of any gender, age and health - it can be adapted to suit a person's individual characteristics, because it is common, but some elements of walking are complicated.
Nuances to consider
When composing menus and training programs, it is important to take into account some important nuances:
- Gender.Men have faster metabolism and more developed muscles. Therefore, they can eat a little more carbohydrates than women, and the ideal workout for them is strength training. For an intense fat burning, the exercises can be complemented with cardiovascular loads, but after doing exercises with weights. Women, on the other hand, need to strictly control the daily amount of carbohydrates and give preference to aerobic and cardiovascular loads. Strength training will help to form beautiful proportions.
- Age.After 30 years, both women and men, metabolism slows down a bit, so don't expect weight loss too fast - a loss of 0. 8-1 kg per week will be normal. It is extremely important for women over 30 to include healthy fats in their diet to prolong the youth of the skin.
- Health status.If adequate nutrition is not contraindicated for health reasons and can be selected and adjusted individually, physical activity should be strictly coordinated with the doctor.