There are hundreds of types of diets and ways to lose weight in the world. But regardless of the choice of variation, the most difficult and responsible step will be the opening step. The beginning of weight loss is the most important step that sets the tone for the subsequent process. You should start a diet with as much care and thought as possible, especially if you want to lose weight at home without resorting to expert help. Everything must be planned and taken into account: food system, drinking regime, physical activity. In this article, we'll show you where to start losing weight at home to get a guaranteed effect without harming your health and psycho-emotional state.
step by step instructions
The first thing any weight loss begins with is motivation and competent goal setting.They should be specific values in kilograms or centimeters, not "remove the belly a little" 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 in the mirror and decide that "it's okay as it is. "
Before you start losing weight, let your family know of your decision. Everyone who lives in the same apartment as you should be aware of and supportive of your aspirations. If you haven't received approval, try to convey your wishes and plans to the family so they understand how important it is to you.
The support of those closest to you at home is the most important factor in starting to lose weight.
And be sure to keep a journal in which you describe your feelings and accomplishments. The first page should contain all 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 clothing that still fits snugly on you.
Developing a Diet Plan
No need to be intimidated by that word. The diet is not necessarily Thumbelina's diet (one and a half grains a day). This is a well thought out and calculated system of balanced nutrition that allows you to stay in good shape, but at the same time not gain extra pounds, but also lose extra pounds.
You have two ways - choose a proven, ready-made diet or devise a nutrition plan yourself, deliberately excluding harmful foods from the diet.
That includes:
- little fat;
- smoked;
- too salty;
- Canned;
- butter;
- to roast;
- sweet.
Of course, there is no need to rush to extremes and completely give up on, say, sugar. Just consume within reasonable limits, but again don't allow yourself a piece of cake or a roll. And add sweeteners to the tea.
If you're not new to losing weight, then based on experience, you'll probably be able to devise your own nutrition plan. If you're going on a diet for the first time, it's best to choose the ready-made option.
In your food journal, make a chart where you write down everything you eat. This will help you keep track of changes in your diet and analyze which foods have the best impact on your results.
Here is an example of such a table (fill in yourself):
| Time to eat | Weight before meals, kg | Products | calories | The amount of water you drank at this time | physical load | emotional condition | |
| Breakfast | |||||||
| Second breakfast (snack) | |||||||
| To dinner | |||||||
| Afternoon snack | |||||||
| To dinner | |||||||
| Snack before bed (2 hours in advance) | |||||||
| total for the day |
fast days
Regardless of what type of diet you choose, be sure to arrange fast days for yourself. And don't leave them for later. The sooner you start following 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.
Fasting day is not absolute hunger, it just limits the energy value of the diet to 1000 calories. . . But it's better to start gradually. Let your first day of fasting allow for 2, 000 calories, the next 1, 500 and only then 1, 000. Yes, you will have to measure your portion sizes with scales and use a calculator. I must say that over time this activity is delayed, there is enthusiasm and interest in counting calories.
Addendum!So that fasting days do not affect the emotional state too much, it is better to organize them after the holidays, when planning a feast with plenty of food.
The essence of fast days is that the body, in the absence of external nutrition, breaks down available fats to replenish energy reserves.
drinking regime
This is a separate issue for any diet. Whichever meal plan you choose, you must follow the correct intake regimen.The minimum amount of water consumed per day is 1. 5 liters. . . This indicator is known by 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's okay to drink it. Someone drinks bottled water, someone - from the tap or boiled. All these options are valid. The main thing is that it was clean water: tea, juices, juices are not included in this 1. 5 liter. 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 fresh water.
we are loaded with motivation
Motivation is the main driving force to start losing weight. It goes without saying that there is a purpose and family approval. But you need other incentives that will help you not back down at the beginning of the path and also support you during your weight loss. We offer several reasons why every woman can definitely choose the specific motivation for herself.
If I'm 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 reach the goal.
Repeat your chosen motives everyday like a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation should never sound humiliating. You cannot say "I am fat". You need to motivate yourself - "I'm going to lose weight. " When there's a goal even in a sentence, it's easier to fight for it.
Visualization is a great way to motivate. Find pictures of you being thin (young or prenatal). Remember how easy and wonderful it was for you. Hang them up and get inspired every day. If you've always been plump, order high-quality Photoshop to visualize how you'll look without extra pounds.
However, you cannot start losing weight with psychological shock therapy. If you weigh 120 kg, you don't want to see your photo with 42 clothing sizes. Psychologically obese people consider thin people not very healthy. Furthermore, it can become something of a barrier: it seems that losing more than half your body weight is unrealistic - you shouldn't even start.
With what loads to start losing weight?
You cannot go without sports because losing weight is a complex process. Physical activity should be introduced gradually. First of all, we recommend that you keep a special training journal. Start your workouts with cardiovascular exercises aimed at burning fat. These are low-intensity loads, during which muscle glycogen (fat layers) breaks down into lactic acid. Oxygen speeds up this process, so the essence of aerobic training is full and correct breathing during exercise.
The simplest form of aerobic training is running.Go for a short run on the first day of your diet.. . . Enough 10 minutes at an easy pace to start the fat burning processes. If you're not starting out with a lot of weight and are strong enough for physical education, also do a general warm-up with stretches, jumps, crunches, and other typical loads.
Gradually increase your aerobic training time. Your maximum program: 30 minutes a day. If this is done regularly, the body will be involved in the process and fat burning will be more active.
Other types of training:
- swimming;
- skates, scooters, bicycle rides;
- walk 8 to 10 thousand steps a day;
- dancing.
It costs nothing to buy a heart rate monitor with a built-in pedometer. For anyone who decides to start losing weight, it's important to see the specific numbers of your achievements. We recommend that you also record them in your diary. When at least a month has passed and you start to lose weight, you can add strength training (the barbell, for example). After strengthening the press muscles, hips and chest, you will not only be slim but also fit.
Addendum!It's best for beginners to lose weight at the CrossFit gym. Collective activity is a kind of motivation. And the subscription pays too. It is unlikely that you will be able to escape training.
No excuses
Losing weight is difficult: a person is so strong that he will find a number of reasons not to do it.
Let's look at the most common excuses:
- I have no time. . . Calculating calories takes a few minutes, and cooking healthy foods sometimes takes much less time than eating a high-calorie dinner. If you want to save time at leisure, exercise while watching your favorite TV show or show.
- I will die without a candy! At first, it looks like you can really go crazy without chocolate or biscuits. However, if you count calories correctly, you can probably add your favorite sweets to your diet.
- I've tried but it didn't work. . . So you did something wrong. Change your tactics this time, find other approaches.
- I do not have enough money for that. . . In fact, you can even lose weight for the benefit of your wallet. Save money on shopping and instead of going to the gym, go to a sports field near your home.
- I don't know how to lose weight. . . There are gigabytes of weight loss information online - thousands of exercise videos and tons of diet examples. And even with our article you've already learned the essentials.
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 a goal for yourself.
- Enlist the support of family members.
- Develop a meal plan and keep a journal.
- Set aside 10-15 minutes a day for aerobic exercise.
- Motivate yourself regularly and avoid excuses.
In weight loss it's important to start well: when you get involved, the process will be faster and more fun!