There are hundreds of types of diets and ways to lose weight in the world. But regardless of the choice of option, the most difficult and responsible stage will be the first. The beginning of weight loss is the most important stage, which sets the tone for the further process. You need to start a diet as carefully and thoughtfully as possible, especially if you are going to lose weight at home without the help of specialists. Everything must be planned and taken into account: food system, drinking regime, physical activity. In this article we will show you where to start losing weight at home to get a guaranteed effect without harm to health and psycho-emotional state.
Step by step instruction
The first thing that starts any weight loss is motivation and competent goal setting.These should be specific numbers in kilograms or centimeters, not "remove a little belly" or "look normal in jeans. "Vague wording adapts very quickly to the desired result when strength and patience are exhausted. If there is no specific problem, in a few days you will look in the mirror and decide that "everything is fine".
Before you start losing weight, let your family know about your decision. Everyone who lives in an apartment with you should be aware of your aspiration and support it. If you have not received approval, try to communicate your wishes and plans to the family so that they understand how important it is to you.
The support of your loved ones at home is the most important factor in starting to lose weight.
And be sure to keep a diary in which you will describe your feelings and achievements. The first page should contain all the parameters measured in the morning on an empty stomach: weight, chest-waist-hips. Calculate your body mass index. For clarity, take a picture in your underwear or in an outfit that still fits you.
Development of a diet plan
There is no need to be afraid of this word. The diet is not necessarily the Thumb diet (one and a half grains a day). This is a well-thought-out and calculated system of balanced nutrition, which allows you to stay in good shape, but at the same time not to gain extra pounds, but also to lose extra pounds.
You have two options - choose a ready-made and tested diet or make your own diet plan by deliberately excluding harmful foods from the diet.
This includes:
- greasy;
- smoked;
- very salty;
- marinated;
- butter;
- roasted;
- sweet.
Of course, you do not need to rush to extremes and completely give up, for example, sugar. It is enough to consume it within reasonable limits, but once again do not afford a piece of cake or a roll. And add sweeteners to the tea.
If you are not new to weight loss, then based on experience you will probably be able to make your own diet plan. If you are on a diet for the first time, it is better to choose the ready-made option.
Make a table in your food diary where you will record 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 table (fill it in yourself):
| Time to eat | Weight before meals, kg | products | Calories | The amount of water you have drunk so far | Exercise | Emotional state | |
| Breakfast | |||||||
| Breakfast (breakfast) | |||||||
| Dinner | |||||||
| Snack | |||||||
| Dinner | |||||||
| Breakfast before bed (2 hours in advance) | |||||||
| Total for the day |
Days of starvation
Regardless of the type of diet you choose, be sure to organize fasting days for yourself. And don't put it off until later. The earlier you start adhering to 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.
The day of fasting is not absolute hunger, but only limiting the energy value of the diet to 1000 calories. . . But it is better to start gradually. Let your first day of fasting allow 2000 calories, the next 1500 and only then 1000. Yes, you will need to measure the portion size with a scale and use a calculator. I must say that over time this activity slows down, there is excitement and interest in counting calories.
Advice!In order not to affect too much the fasting days of the emotional state, it is better to organize them after the holidays, when you plan a holiday with plenty of food.
The essence of fasting days is that the body, in the absence of external nutrition, breaks down the available fat to replenish energy reserves.
Drinking regime
This is a separate issue for each diet. Whichever meal plan you choose, you need to follow the right drinking regimen.The minimum amount of water drunk per day is 1. 5 liters. . . This indicator is known to everyone who cares about their own health. A popular singer advertises 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 is right to drink. Some drink bottled water, some - tap or boiled. All these options are valid. The main thing was that it was pure water: tea, fruit drinks, juices are not included in these 1, 5 liters. Drink water before meals and between meals. You do not need to do this immediately after breakfast or lunch. Better wait half an hour and then pour a glass of fresh water.
We are full of motivation
Motivation is the main driving force to start losing weight. It goes without saying that there is a purpose and approval of the family. But you need other incentives that will help you not to retreat at the beginning of the road, and will also support you during weight loss. We offer several reasons why every woman can definitely choose the motivation especially for herself.
If I am weak, then:
- get rid of health problems;
- I can wear nice clothes;
- stop being shy on the beach;
- I will be calmer in bed;
- I will gain self-confidence;
- I will be proud of myself because I will achieve the goal.
Repeat your chosen reasons every day as a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation should never sound humiliating. You can't say "I'm fat. "You need to motivate yourself - "I will lose weight. " When there is a goal in even one phrase, it is easier to strive for it.
Visualization is a great way to motivate. Find photos where you have lost weight (young or before birth). 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 will look without extra pounds.
However, you cannot start losing weight with psychological shock therapy. If you weigh 120 kg, you do not want to see your photo with 42 sizes of clothes. Psychologically obese people perceive weak people as not very healthy. In addition, this can become a kind of barrier: it seems that losing more than half of your body weight is unrealistic - you don't even have to start.
With what loads to start losing weight?
You can't do without sports, because losing weight is a complex process. Physical activity should be introduced gradually. First of all, we recommend that you get a special training diary. Start your workouts with cardio exercises aimed at burning fat. These are low-intensity loads, during which muscle glycogen (fat layers) breaks down to lactic acid. Oxygen accelerates this process, so the essence of aerobic training is complete and proper breathing during exercise.
The simplest form of aerobic exercise is running.Do a short jog on the first day of your diet.. . . Enough 10 minutes at a slow pace to start the process of burning fat. If you do not start with a lot of weights and have the strength for physical education, do an additional general warm-up with stretching, jumping, push-ups and other typical loads.
Gradually increase your time for aerobic exercise. Your program maximum: 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;
- rollerblading, scooters, cycling;
- walks 8-10 thousand steps a day;
- dancing.
Don't bother buying a heart rate monitor with a built-in pedometer. For those who decide to start losing weight, it is important to see the specific numbers of their achievements. We recommend that you enter them in your diary as well. When at least a month has passed and you start losing weight, you can add strength training (barbell, for example). Once you pump up your abdominal, thigh and chest muscles, you will not only be slim, but fit.
Advice!For starters, it is better to lose weight in the CrossFit gym. Collective activity is a kind of motivation. And the paid subscription too. You are unlikely to be able to avoid training.
No excuses
Losing weight is difficult: a person is so structured that he will find a bunch of reasons not to do it.
Let's analyze the most common excuses:
- I have no time. . . Calculating calories is a matter of a few minutes, and cooking healthy food sometimes takes much less time than a hearty high-calorie dinner. If you want to save time for free time, play sports at the same time watching your favorite show or TV show.
- I will die without jam! ! At first it really seems that you can go crazy without chocolate or rolls. However, if you count the calories correctly, you will probably be able to add your favorite sweets to your diet.
- I already tried, but it didn't work. . . So you did something wrong. This time change your tactics, find other approaches.
- I have no money for that. . . In fact, you can even lose weight in favor of your wallet. Save on groceries and go to the gym near your home instead of the gym.
- I don't know how to lose weight. . . There are gigabytes of weight loss information online - thousands of workout videos and tons of diet examples. And even from our article you have already learned the most important thing.
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.
- Enlist the support of family members.
- Develop 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 is important to start right: when you get involved, the process will go faster and more fun!