There are hundreds of diets and weight loss methods in the world. But regardless of the choice of variation, the most difficult and appropriate section will be the opening. The onset of weight loss is the most important stage that sets the tone for further processes. You should start your diet as carefully and thoughtfully as possible, especially if you are going to lose weight at home without seeking professional help. Everything has to be planned and taken into account: eating system, drinking order, physical activity. In this article, we will show you where to start losing weight at home to achieve a guaranteed effect without compromising your health and psycho-emotional state.
Step - by - step instructions
The first thing that starts with all the weight loss is motivation and proper goal setting.These should be specific numbers in kilograms or centimeters, not "remove the tummy a little" or "look normal in jeans. "Vague formulations adapt very quickly to the desired result when you run out of strength and patience. If there is no specific problem, you will look in the mirror in a few days and decide that "you are fine as you are".
Inform your family of your decision before you start losing weight. Everyone who lives in an apartment with you should be aware of your aspirations and support them. If you have not received approval, try to communicate your wishes and plans with your family to understand how important this is to you.
Supporting family relatives is the most important factor in starting to lose weight.
And be sure to keep a diary describing your feelings and accomplishments. The first page should show the parameters measured on an empty stomach every morning: weight, chest-waist-hip. Calculate your body mass index. For clarity, take a photo in lingerie or some outfit that is still very tight.
Develop a diet plan
You don't have to be afraid of that word. The diet is not necessarily Thumbelina's diet (one and a half eyes a day). It is a well-thought-out and calculated system of a balanced diet that allows you to stay in good shape while not gaining extra pounds but also losing weight.
There are two ways - choose a ready-made and proven diet, or create your own diet plan to exclude intentionally harmful foods from your diet.
This includes:
- greasy;
- smoked;
- very salty;
- marinated;
- butter;
- roast;
- sweet.
Of course, you don’t have to rush to the extreme and give up sugar, for example. It’s enough to eat it within reasonable limits, but once again, don’t afford a slice of cake or roll. And add sweetener to the tea.
If you are not beginning to lose weight, you will probably be able to make your own diet plan based on experience. If you are dieting for the first time, it is better to choose the ready option.
Make a spreadsheet in your meal diary where you 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 spreadsheet (fill it out):
| Meal time | Weight before meals, kg | Products | Calorie | The amount of water drunk so far | Exercise | Emotional state | |
| Breakfast | |||||||
| Second breakfast (snack) | |||||||
| Dinner | |||||||
| Afternoon nasi | |||||||
| Dinner | |||||||
| Snack before bed (2 hours earlier) | |||||||
| Total for the day |
Fasting days
No matter what diet you choose, be sure to organize fasting days for yourself. And don't postpone it. The sooner you start following this rule, the easier it will be to lose weight in the future. The first week of weight loss includes the first day of fasting.
Fasting is not an absolute famine, but a limitation of the energy value of the diet to 1, 000 calories. . . But it is better to start gradually. Let it be 2, 000 calories on the first day of fasting, 1, 500 on the next, and only 1, 000 after that. Yes, you need to measure the portion size with a scale and use a calculator. I have to say that over time, this activity is delayed, there is excitement and interest in counting calories.
Advice!In order to ensure that the fasting days do not affect the emotional state too much, it is better to arrange them after the holidays when planning an abundant feast.
The point of fasting is that the body breaks down the available fats to replenish energy reserves in the absence of food from outside.
Drinking order
This is a separate issue for each diet. Whatever meal plan you choose, you need to follow the proper drinking routine.The minimum daily amount of water is 1, 5 liters. . . This indicator is known to anyone who cares about their own health. A popular singer advertises that 3 and a half liters of mineral water should be drunk daily.
The question is what kind of fluid should be and when it is right to drink. Someone drinks bottled water, someone taps or boils it. All of these options apply. The point is that it was clean water: tea, fruit drinks, juices are not included in this 1, 5 liters. Drink water before and between meals. You do not have to do this immediately after breakfast or lunch. You better wait half an hour and then pour yourself a glass of fresh water.
We are entrusted with motivation
Motivation is the main driving force to start losing weight. It goes without saying that it has a purpose and family approval. But you need other incentives to help you not retire early and support you during weight loss. We offer a number of reasons from which every woman can definitely choose the motivation specifically for herself.
If I'm thin:
- get rid of health problems;
- i can wear nice clothes;
- don’t be shy on the beach;
- I will be calmer in bed;
- I get confidence in myself;
- I will be proud of myself because I will reach my goal.
Repeat the reasons you chose each day as a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation can never sound humiliating. You can't say "I'm fat. "You need to motivate yourself - "I’m losing weight. " If there’s a goal in an expression, it’s easier to pursue.
Visualization is a great way to motivate. Look for pictures that are thin (young or prenatal) or. Remember how easy and wonderful it was for you. Put them on and draw inspiration every day. If you’ve always been round, order a high-quality Photoshop to imagine what it will look like without pounds.
However, it is not possible to start weight loss with shock psychology therapy. If you weigh 120 kg, you don’t want to see your photo with 42 dress sizes. Psychologically obese people consider thin people not quite healthy. What’s more, it can become a kind of barrier: it seems unrealistic to lose more than half of your weight - you shouldn’t even start.
What are the loads to start losing weight?
You cannot do without sports, as weight loss is a complex process. Physical activity should be introduced gradually. First of all, we recommend that you create a special training diary for yourself. Start your workout with cardio exercises to burn fat. These are low-intensity loads in which muscle glycogen (fat layers) is broken down into lactic acid. Oxygen speeds up this process, so the essence of aerobic exercise is complete and correct breathing during exercise.
The simplest form of aerobic exercise is running.On the first day of your diet, jog for a short time.. . . 10 minutes is easy to start fat burning processes. If you don’t start with a lot of weight and have the strength to exercise, also do a general warm-up with stretching, jumping, push-ups and other typical loads.
Gradually increase your aerobic exercise time. Your program is a maximum of 30 minutes a day. If we do this regularly, the body will also be involved in the process and fat burning will be more active.
Other types of training:
- swimming;
- roller skating, scooter, cycling;
- walks 8-10 thousand steps a day;
- dance.
It doesn't hurt to buy a built-in pedometer. For those who decide to start losing weight, it is important to see a specific number of their results. We recommend that you enter these in your journal as well. If at least a month has passed and you are participating in weight loss, you can add strength training (such as a barbell). After pumping up the muscles of the press, hips and breasts, you will not only be slim but also fit.
Advice!Beginners are better off losing weight at the CrossFit gym. Collective activity is a kind of motivation. And the paid subscription as well. You are unlikely to be able to avoid training.
No excuse
Losing weight is hard: man is so constructed that he finds a lot of reasons not to do so.
We analyze the most common complaints:
- I have no time. . . Calculating calories is a matter of minutes, and preparing healthy meals sometimes takes much less time than a hearty, high-calorie dinner. If you want to save time in your free time, practice while watching your favorite show or TV.
- i will die without sweets! At first, it really seems like you can go crazy without chocolate and buns. However, if you count the calories correctly, you can probably include your favorite sweets in your diet.
- I've tried, but it didn't work. . . So you did something wrong. This time, change your tactics, look for other approaches.
- I have no money for this. . . In fact, you can even lose weight for the benefit of your wallet. Save on groceries and go to the sports field near your home instead of the gym.
- I don't know how to lose weight. . . Gigabytes of weight loss information can be found online - thousands of workout videos and plenty of dietary examples. And even from our article, he has already learned the point.
If you didn’t know where to start losing weight, we hope our step-by-step system has helped you.
Five steps to a slim figure:
- Set yourself a goal.
- Get support from family members.
- Make a meal plan and keep a diary.
- Take 10-15 minutes a day for aerobic exercise.
- Motivate yourself regularly and avoid excuses.
When losing weight, it’s important to get off to a good start: if you cut in, the process will be faster and more fun!