Weight loss seems like 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 must be followed, but it is equally important to take care of your morale and individual characteristics: age, gender, health and basic parameters. It is better to consult your doctor before you start losing weight.
Where to start
You need to start losing weight at home with a firm decision to radically change your life. "To mature" for this help:
- detailed analysis of the current state of the body and all its consequences;
- difficult situation that will turn into a push (mockery or criticism of others, serious health problems, family breakdown);
- inspiration from someone's example of successful weight loss.
Before difficult situations arise, it is better not to reach 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:
- Am I happy with my life? Do I spend my time the way I would like?
- Do I like myself externally? Are my clothes beautiful?
- Do I feel psychologically comfortable with my weight? What complexes do I have because of the extra pounds? How does this affect my communication with the opposite sex? Do I have fears that a loved one will go to someone more attractive or will cheat on me?
- Do I envy people in shape?
- How does being overweight affect 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 visualization and systematization of thoughts), you need to ask yourself the main question: what am I willing to do to lose weight and change my quality of life for the bettergood?
Set goals
Once you have identified the lifestyle changes that will help you lose weight, you need to set the right goals: basic and medium.
Examples of main goals:
- lose 20 kg in one year and become more beautiful and confident;
- radically change thinking, profession and habits, losing extra pounds;
- improving health through weight loss;
- get rid of food addiction;
- Get a beautiful body in a year through a healthy diet and exercise.
The main goal can include all the listed points, it is very important that it be global and basically have not only the desired number of lost pounds, 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 a lot of weight in a short time. It is unrealistic to achieve such goals with proper weight loss, and lack of results can negatively affect the morale of losers and provoke breakdowns.
Motivation
Finding the right motivation is one of the most difficult questions in losing weight. You can start losing weight and taking the first steps towards a new life with the help of these emotional shocks:
- general photo where you can clearly see how awful 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 become slim and fit;
- strict instructions from a doctor and serious health threats, supported by poor health;
- serious failures in personal life associated with excess weight.
After such a push, it is very important to find the inner strength not to disintegrate and to 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 great material reward that a person who has achieved the ultimate goal will receive.
- Reward yourself with small gifts and prizes every week as long as you follow your diet and exercise, whether you are on the scales 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.
- Weigh yourself no more than once a week and, for more objective data, consider centimeter measurements.
- Diversify your leisure activities with those types of activities that were not previously available due to overweight and related restrictions: dance classes, shopping, visiting a beauty salon, visiting a circle.
- Brag about every little thing every day, getting up on time and finishing with a well-done workout.
- Find inspirational phrases and stories and write them down in a notebook every day and hang them in prominent places in your apartment or house.
- Expand your social circle with like-minded people you can meet in the gym and weight loss communities. It is very important to have people around who are "on the same wavelength" with weight loss.
Before / after collages are considered an effective way to maintain your will. Visualizing the results helps you not give up and move on, so it is recommended that you take pictures from the same angles every month.
Process organization
Step-by-step instructions on how to organize the weight loss process at home for beginners after setting a goal and choosing an effective motivation:
| Step | Explanation |
| Shipping Delivery | Anyone who loses weight while on a diet will need:
|
| The right cookware | Experts say that meals play an important role in weight loss. Human psychology is designed in such a way that it is easier for him to feel full when he eats a full plate. In this case, it can be a children's dish or saucer. In addition to plates, it is recommended to replace them with smaller forks and spoons |
| Menu Planning | To plan a menu, you need to get acquainted with the basic rules of healthy eating, choose recipes for different dishes and follow the principle: for breakfast - carbohydrates, for lunch - protein + low carbs + lots of vegetables, for dinner - protein+ vegetables |
| Physical activity | For thin and beautiful proportions of the body, proper nutrition alone is not enough, you need to plan a training regimen.Enough 3 half-hour exercise sessions 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:
Meal cheating - planned eating disorders every 7-10 days help speed up metabolism and mental relaxation |
What should be the right diet for weight loss
Food is called correct when:
- the body receives all the trace elements necessary for proper functioning;
- completely eliminates hunger and restrictions;
- completely harmful products with unhealthy composition are reduced or eliminated to a minimum: pastries and sugar, fried, flour, semi-finished products, sausages, unhealthy snacks.
It has no contraindications and is always prescribed by overweight specialists for safe weight loss.If a person has a choice: go on a diet or start eating right, he should give preference to the second option. Proper nutrition can be observed throughout life, which means that you are always in excellent shape.
Basic rules
Proper nutrition requires the following 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, fermented milk drinks.
- Eat often - at least 2, 5-3 hours, but in moderation. There should be at least 3 main and 2 snacks a day.
- Properly distribute the amount of protein, fat and carbohydrates: respectively 40-50%, 10-20%, 30-40%.
- Prepare and consume extremely healthy raw foods: lean meat, all kinds of fish and seafood, vegetable proteins, cottage cheese and low-fat yogurt, cheese, eggs, unprocessed cereals, all types of flour except whitewheat flour, vegetables, fruits, dried fruits, berries, nuts, cold pressed vegetable oils.
- Completely exclude: sugar, white flour, sausages, fried, snacks with chemical components in the composition.
- Use only gentle methods for heat treatment of the products: cook, bake, stew, bake on a non-stick coating without oils.
- Calculate the required daily number of calories, taking into account personal data, using a special formula and reduce it so that the caloric 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 made from milk, banana seeds and chia | Brown rice pilaf with turkey fillet | Kefir with fiber | Fish cakes, steamed asparagus |
| 2 | Oatmeal stuffed with cottage cheese, sour cream and raisins | Cocoa curd mousse | 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 jar of fruit and seeds drizzled with yogurt | Cheesecakes with dried apricots | Vinaigrette with beans and without potatoes | Yogurt with berries | Chicken fillet stewed with tomato and onion in kefir |
| 4 | Rice porridge with raisins, fresh citrus | Milk, banana and chia pudding | Pea puree, stewed cabbage with turkey and mushrooms | Apple, pear and apricot salad | Boiled seafood, cucumber and vegetable cocktail |
| 5 | Oatmeal pancakes with honey | apple puree | Lentils, beet salad, boiled chicken | Kefir | Seafood, egg, cucumber and herb salad |
| 6 | Rice flour pancakes with sweetener | Smoothie with green cucumber, celery, herbs and lemon juice | Buckwheat, boiled turkey, roasted eggplant | Cottage cheese with fiber | Fish soup without potatoes |
| 7 | Strudel made from Armenian pita bread, apples, chopped nuts and dried fruits | Salad with grated carrots, celery and pumpkin seeds seasoned with sesame oil | Soup from different types of cabbage, roast chicken | Milk jelly | Roast fish fillet, cabbage salad |
Physical activity
The best types of physical activity for the initial stage of weight loss are:
- Fasting breathing exercises.It does not require much time and effort, but discipline and allows you to tighten all the muscles in the body.
- Recharge with exercises for all muscle groups before or after breakfast.Takes 15 minutes of time and gives vitality and allows you to be proud of yourself. This can be the express version of the circuit training with jumps, negatives, punches, squats and ab exercises - they are very effective for burning fat and less tiring than standard training.
- Walk.Suitable with a large initial weight. In the early days it is enough to leave 2-3 stops earlier than the destination and walk this distance, gradually increasing it. Evening walks in the park will also be useful.
- Running on an empty stomach or in the evening.Ideally - an interval (1 minute of running at maximum pace alternates with 5 minutes of running at medium pace), lasting at least 15 minutes.
- Jumping on the spot or on the rope at any convenient time, but not immediately after eating.Postprandial exercise is unhealthy.
The simplest type of physical activity for beginners - Nordic walking - is a physiologically safe type of walking using special poles, as a result of this load all body systems are strengthened. Its basic principles:
- movements should be smooth and natural, not to cause painful sensations and obvious discomfort;
- exercises are considered aerobic, so it is important that there are no contraindications for this in the form of cardiovascular disease;
- with the right technique, all the muscles of the body are developed and developed;
- It is very important to warm the joints well during the warm-up, especially the knee before starting the workout;
- is suitable for people of all genders, ages and health conditions - it can be adapted to suit an individual's characteristics, as it is common, but some elements of walking are complex.
Shades to consider
When designing the menu and training program, it is important to consider some important nuances:
- Gender.Men have a faster metabolism and better developed muscles. Therefore, they can eat a little more carbohydrates than women and the ideal workout for them is strength training. For intense fat burning classes can be supplemented with cardio, but after doing exercises with weights. Women, on the other hand, should strictly control their daily carbohydrate intake and give preference to aerobic and cardio activities. Strength training will help to form beautiful proportions.
- Age.After 30 years, in both women and men, the metabolism slows down to some extent, so do not expect too rapid weight loss - 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 it can be selected and adjusted individually, then physical activity should be strictly coordinated with the doctor.