Losing weight just seems to be a set of activities associated with dietary restrictions and regular physical activity. But without the proper motivation and organization of the process, you will not be crowned with the desired success. There are certain rules that you must follow, but it is equally important to take care of your morals and individual characteristics: age, sex, health status and benchmarks. Before starting to lose weight, it is best to consult your doctor.
Where to start
You need to start losing weight on your own at home with a firm decision to radically change your life. "Mature" for this help:
- detailed analysis of the current state of the body and all the consequences derived from it;
- a difficult situation that will become an impetus (ridicule or criticism of others, serious health problems, family breakdown);
- inspiration from someone's successful weight loss example.
It is better not to get into difficult situations and start a new life with analysis, and use other people's stories as additional motivation.
Analysis
Honest answers to the following questions will help you analyze your current fitness level:
- Am I satisfied with my life? Am I spending my time the way I would like?
- Do I like him on the outside? Are my clothes pretty?
- Am I psychologically comfortable with my weight? What complexes do I have due to the extra kilos? How does this affect my communication with the opposite sex? Am I afraid that a loved one will leave for someone more attractive or cheat on me?
- Do I envy people with shape?
- How does being overweight affect my health? (Difficulty breathing, diseases of the cardiovascular system, joints and other body systems).
- What will change in my life when I lose weight and have a beautiful body?
After these detailed answers (preferably in writing, for visualization and systematization of thoughts), you must ask yourself the main question: what am I ready to do to lose weight and qualitatively change my life for the better?
Goal definition
Once you've identified the lifestyle changes that will help you lose weight, you need to set the right goals: main and middle.
Examples of main goals:
- loses an extra 20 kg in a year and becomes more beautiful and more self-confident;
- radically change thinking, occupation and habits, losing excess weight;
- improve health through weight loss;
- get rid of food addiction;
- get a beautiful body in one year through a healthy diet and exercise.
The main goal can include all the listed points, it is very important that it is global and in essence not only has the desired amount 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 plan to lose many pounds in a short time. Achieving such goals with proper weight loss is unrealistic, and a lack of results can negatively affect slimming morale and lead to breakouts.
Motivation
Finding the right motivation is one of the most difficult questions to lose weight. You can start losing weight and take the first steps towards a new life with the help of such emotional urges:
- general photo, where you can clearly see how bad a person looks in the context of colleagues / family / friends;
- an example of a familiar or unknown person who, with the help of a balanced diet and regular physical activity, managed to transform into a slim and fit person;
- strict doctor's instructions 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 collapse and continue the transformation with enthusiasm. The psychology of many people is such that when they achieve the first results, they believe that they can afford something forbidden. Advice from nutritionists and psychologists on how to properly motivate yourself not to give up and move on:
- Think of a large material reward for a person who has achieved the end goal.
- Reward yourself with small gifts and rewards each week as you stick to your diet and exercise regimen, whether you're on the scale or not. This is especially true for the first days of weight loss, when it is difficult to give up the usual way of life.
- Let's not weigh ourselves more than once a week and for more objective data let's take into account the measurements with a centimeter.
- Diversify leisure with those types of activities that were not available before due to excess weight and the limitations associated with it: dance classes, shopping, going to a beauty salon, visiting a circle.
- Congratulate yourself every day on every little thing, from waking up on time to finishing with a well-done workout.
- Find inspirational quotes and stories, write them down 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 meet at 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 the results helps you not give up and move on, so taking photos from the same angles every month is recommended.
Process organization
Step by step instructions on how to organize the process of losing weight at home for a beginner after setting a goal and choosing an effective motivation:
| Step | Explanation |
| Procurement of supplies | Anyone losing weight while dieting will need:
|
| The right cookware | Experts say that dishes play an important role in weight loss. Human psychology is designed in such a way that it is easier for you to feel full when you eat a full plate. In this case, it can be a children's bowl or saucer. In addition to the plates, it is recommended to replace them with smaller forks and spoons |
| Menu planning | To plan a menu, you need to familiarize yourself with the main rules of healthy eating, choose recipes for different meals and follow the principle: for breakfast - carbohydrates, for lunch - protein + some carbohydrates + a lot of vegetables, for dinner- proteins + vegetables |
| Physical activity | For a slim and beautiful body, proper nutrition alone is not enough, you need to plan a training regimen.Enough 3 sessions of half an hour with exercises for different muscle groups per week at intervals of 1 day |
| Additional metabolic shakes | Effective ways to cleanse the body and speed up metabolic processes are:
Cheat meals: planned dietary irregularities every 7-10 days help speed up metabolism and gain mental relaxation |
What should be a suitable diet to lose weight?
Food is called correct when:
- the body receives all the microelements necessary for its full functioning;
- hunger and restrictions are completely removed;
- Completely harmful products with an unhealthy composition are minimized or eliminated: sweets and sugar, fried foods, flour, semi-finished products, sausages, unhealthy snacks.
It has no contraindications and is always prescribed by specialists with a large weight of a person for safe weight loss.If a person has a choice: go on a diet or start eating well, they should give preference to the second option. Proper nutrition can be observed throughout life, which means that you will always be in good shape.
Basic rules
Proper nutrition requires following 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, Sassi drink, fermented milk drinks.
- Eat frequently, at least 2. 5 to 3 hours, but in moderate portions. There should be at least 3 main and 2 intermediate meals a day.
- Correctly distribute the amount of proteins, fats and carbohydrates: 40-50%, 10-20%, 30-40%, respectively.
- Prepare and eat exceptionally healthy raw foods: lean meats, all types of fish and shellfish, vegetable proteins, cottage cheese and low-fat dairy drinks, cheeses, eggs, unprocessed cereals, all types of flours except flourwhite wheat, vegetables, fruits, nuts, berries, nuts, cold-pressed vegetable oils.
- Completely exclude: sugar, white flour, sausages, fried, snacks with chemical components in the composition.
- Use only mild methods of heat treatment of products: boil, bake, simmer, bake on a non-stick coating without oils.
- Calculate the required daily amount of calories taking into account personal data using a special formula and reduce it so that the calorie deficit is 15-20%.
Sample menu
Sample menu for the first week of weight loss:
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Buckwheat porridge, 0% milk omelette and 2 chicken eggs, tomato salad | Milkshake, banana and chia seeds | Brown rice pilaf with turkey fillet | Kefir with fiber | Fish cakes, steamed asparagus |
| 2 | Ovsyanoblin filled with cottage cheese, sour cream and raisins | Curd mousse with cocoa | Vegetable soup without potatoes with chicken meatballs | 2 hard-boiled eggs | Baked red fish, a few lemon wedges and lettuce |
| 3 | Lazy oatmeal in a berry and seed jar, soaked in yogurt | Cheesecakes with dried apricots | Vinaigrette with beans and no potatoes | Yogurt with red berries | Chicken fillet stewed with tomato and onion on kefir |
| 4 | Rice porridge with raisins, fresh citrus | Milk, banana and chia pudding | Pea puree, stewed cabbage with turkey meat and mushrooms | Apple, pear and apricot salad | Boiled Seafood Cocktail, Cucumber and Vegetable Salad |
| 5 | Oatmeal pancakes with honey | Applesauce | Lentils, beet salad, boiled chicken | Kefir | Seafood, Egg, Cucumber and Herb Salad |
| 6 | Rice flour pancakes with sweetener | Green Cucumber, Celery, Herb & Lemon Juice Smoothie | Buckwheat, boiled turkey, baked eggplant | Cottage cheese with fiber | Chowder without potatoes |
| 7 | Strudel made with Armenian lavash, apples, chopped walnuts and dried fruit | Salad with grated carrots, celery and pumpkin seeds, seasoned with sesame oil | Soup of various types of cabbage, baked chicken | Milk jelly | Baked any fish fillet, cole slaw |
Physical activity
The best types of physical activity for the initial stage of weight loss are:
- Breathing exercises on an empty stomach.They do not require much time and effort, but discipline and allows you to tense all the muscles of the body.
- Recharge with exercises for all muscle groups before or after breakfast.It takes 15 minutes of time, gives you a boost of liveliness and allows you to be proud of yourself. This can be a quick version of circuit training with jumps, negatives, lunges, squats, and abdominal exercises; they are very effective at burning fat and less strenuous than standard workouts.
- Walking.Relevant with a great starting weight. In the first days, it is enough to leave 2-3 stops before the destination and walk this distance, gradually increasing it. Evening 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 average pace), lasting at least 15 minutes.
- Jump in place or on a jump 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, the 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 fundamental principles:
- movements should be smooth and natural, not causing obvious pain or discomfort;
- exercise is considered aerobic, so it is important that it does not have contraindications in the form of cardiovascular diseases;
- with the correct technique, all the muscles of the body are exercised and developed;
- it is very important to warm up the joints well during the warm-up, especially the knee before starting the training;
- is suitable for people of any gender, age and health condition; It can be adapted to suit a person's individual characteristics, because it is common, but some elements of the walk are complicated.
Nuances to consider
When writing the menu and the training program, it is important to keep in mind some important nuances:
- Gender.Men have a faster metabolism and better developed muscles. Therefore, they can eat slightly more carbohydrates than women, and the ideal workout for them is strength training. For intensive fat burning, the classes can be supplemented with cardiovascular loads, but after exercising 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 build beautiful proportions.
- Age.After 30 years, both women and men, the metabolism slows down a bit, so don't expect too fast a weight loss; 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 their youthful skin.
- Health status.If proper nutrition has no contraindications for health reasons and can be selected and adjusted individually, physical activity should be strictly coordinated with a doctor.