There are hundreds of diets and weight loss methods in the world. But regardless of the choice of variant, the most difficult and responsible stage will be the opening stage. The beginning of weight loss is the most important stage, setting the tone for the further process. You need to start dieting as cautiously and thoughtfully as possible, especially if you plan to lose weight at home without resorting to expert help. Everything should be planned and taken into consideration: food system, drinking style, physical activity. In this article, we will show you where to start losing weight at home so that you can get guaranteed results without compromising your health and mental and emotional state.
Step-by-step instructions
The first thing any weight loss starts with is motivation and effective goal setting.These should be specific numbers in kilograms or centimeters, not "take off the belly a bit" or "look normal in jeans". When strength and patience are exhausted, the fuzzy formula will quickly adapt to the desired result. If there are no specific questions, you will look in the mirror a few days later and decide "it is like this".
Before you start to lose weight, let your family know your decision. Everyone who lives in the same apartment as you should understand your desire and support it. If you have not yet been approved, try to communicate your wishes and plans to your family so that they understand how important this is to you.
The support of the people closest to the family is the most important factor in starting to lose weight.
And be sure to keep a diary in which you describe your feelings and achievements. The first page should contain all the parameters measured on an empty stomach in the morning: weight, chest, waist and hip circumference. Calculate your body mass index. For clarity, please take photos in your underwear or some kind of clothing that is still very tight.
Make a diet plan
There is no need to be intimidated by this word. The diet is not necessarily Thumbelina's diet (one and a half capsules per day). This is a well-thought-out and calculated balanced nutrition system that allows you to maintain a good body shape, but at the same time will not add extra weight, but will also lose extra weight.
You have two ways-choose a ready-made and validated diet or develop your own nutrition plan to exclude deliberately harmful foods from your diet.
This includes:
- Fat;
- smoked;
- Very salty;
- Pickled
- butter;
- bake;
- Sweet.
Of course, there is no need to rush to extremes and give up completely, such as sugar. It is enough to eat it within a reasonable range, but again, don't let yourself eat a piece of cake or a roll. And add sweeteners to the tea.
If you are no stranger to weight loss, then based on experience, you may be able to develop your own nutrition plan. If you are on a diet for the first time, it is best to choose a ready-made one.
In your food diary, make a table and write down everything you eat on it. This will help you track changes in your diet and analyze which foods have the greatest impact on your results.
The following is an example of this type of form (please fill in by yourself):
| meal time | Weight before meal, kg | product | Calories | The amount of water you drink at this time | Physical load | Emotional state | |
| breakfast | |||||||
| Second breakfast (snack) | |||||||
| dinner | |||||||
| Afternoon snack | |||||||
| dinner | |||||||
| Snack before bed (2 hours in advance) | |||||||
| Total for the day |
Fast day
No matter which diet you choose, be sure to arrange a fasting day for yourself. And don't postpone them until later. The sooner you start to follow this rule, the easier it will be to lose weight in the future. Including the first fasting day of the first week of weight loss.
Fasting days are not absolute hunger, but only limit the energy value of the diet to 1000 calories or less. . . But it is best to start gradually. Let your first fast day allow 2, 000 calories, then 1, 500 calories, and then 1, 000 calories. Yes, you must use a weight scale to measure the serving size and use a calculator. I must say that over time, this activity will be delayed and people are excited and interested in counting calories.
suggestion!In order to prevent the fasting day from having too much influence on the mood, it is best to arrange a sumptuous meal after the holidays.
The essence of fasting days is that the body breaks down available fats to replenish energy reserves in the absence of external nutrients.
Drinking plan
For any diet, this is a separate issue. No matter which meal plan you choose, you must follow the correct drinking plan.Drink at least 1. 5 liters of water a day. . . This indicator is known to everyone who cares about their health. A pop singer advertised that he must drink three and a half liters of mineral water every day.
The question is which liquid should be used and when is the right time to drink. Some people drink bottled water, some-tap water or boil it. All these options are valid. The main thing is that it is clean water: tea, fruit drinks, fruit juices are not included in this 1. 5 liters. Drink water before and between meals. You don’t need to do this immediately after breakfast or lunch. It is best to wait for half an hour, and then pour yourself a glass of fresh water.
We are full of motivation
Motivation is the main motivation to start losing weight. It goes without saying that there is purpose and recognition from the family. But you need other incentives to help you not back down at the beginning of the road and to support you during the weight loss period. We have provided several reasons, from which every woman can choose the motivation that suits her.
If I am slim, then:
- Get rid of health problems;
- I can wear beautiful clothes;
- Don't be shy on the beach;
- I will be more relaxed in bed;
- I will have confidence in myself;
- I will be proud of myself because I will achieve my goals.
Repeat the reason you chose every day, like a spell. Some can even be written in a prominent place, especially in the kitchen.
Motivation should not sound demeaning. You can't say "I am fat". You need to motivate yourself-"I will lose weight. " Even if you have a goal in one phrase, it is easier to fight for it.
Visualization is a good way of motivating. Find your slim (young or prenatal) photos. Remember how easy and wonderful this is for you. Hang them up and be inspired every day. If you have always been plump, order high-quality Photoshop to imagine how you look without gaining weight.
However, you cannot start losing weight through shock psychotherapy. If you weigh 120 kg, you don’t want to see 42 clothing sizes in your photos. People who are mentally obese think that thin people are not healthy. In addition, it can be an obstacle: it seems unrealistic to lose more than half of your body weight-you shouldn't even start.
What load do you use to start losing weight?
You can't live without exercise, because weight loss is a complicated process. Physical activity should be gradual. First, we recommend that you prepare a special training diary for yourself. Start your workout with aerobic exercise designed to burn fat. These are low-intensity loads, during which muscle glycogen (fat layer) is broken down into lactic acid. Oxygen accelerates this process, which is why the essence of aerobic training is to breathe fully and correctly during exercise.
The simplest form of aerobic training is running.Do a short jog on the first day of the diet.. . . Easy enough to start the process of burning fat in 10 minutes. If you are not starting with a lot of weight and you have physical training, then do a general warm-up with stretches, jumps, push-ups, and other typical loads.
Gradually increase your aerobic training time. Your show maximum: 30 minutes per day. If you do this often, your body will participate in this process, and fat burning will be more active.
Other types of training:
- swimming;
- Roller skating, scooters, bicycle riding;
- Walk 80, 000 to 10, 000 steps a day;
- Dance.
There is 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 see the concrete achievements they have achieved. We recommend that you also enter them in the diary. When at least one month has passed and you start to participate in weight loss, you can increase your strength training (for example, a barbell). After exercising the muscles of the press, buttocks and chest, you will not only be slim, but also healthy.
suggestion!Beginners are best to lose weight in the CrossFit gym. Group activity is a kind of motivation. There are also paid subscriptions. You are unlikely to avoid training.
No reason
Losing weight is hard: a person is so strong that he will find a bunch of reasons not to do it.
Let’s analyze the most common excuses:
- I do not have time. . . It only takes a few minutes to count calories, and cooking healthy food sometimes takes much less time than a great high-calorie dinner. If you want to save leisure time, please exercise while watching your favorite shows or TV shows.
- I will die without sweets! At first, it seems you will really go crazy without chocolate or rolls. However, if you count calories correctly, you may be able to add your favorite candy to your diet.
- I have tried it, but it didn't work. . . So what did you do wrong. Change your strategy this time and look for other methods.
- I have no money to buy this. . . In fact, you can even lose weight for your wallet. Save groceries, instead of going to the gym, go to a sports field near your home.
- Don't know how to lose weight. . . There are gigabytes of weight loss information online-thousands of exercise videos and tons of diet examples. Even from our article, you already know the basics.
If you don't know where to start to lose weight, we hope our step-by-step system will help you.
Five steps to lose weight:
- Set yourself a goal.
- Enlist the support of your family.
- Make a meal plan and keep a diary.
- Set aside 10-15 minutes a day for aerobic exercise.
- Motivate yourself regularly and avoid making excuses.
In the weight loss process, it is important to start right: when you participate, the process becomes faster and more interesting!