Losing weight just seems like a series of activities related to dietary restrictions and regular physical activity. But without the right motivation and organization of the process, you will not have the success you want. There are certain rules to follow, but it is equally important to pay attention to your moral and personal characteristics: age, gender, health status and basic parameters. It is better to consult your doctor before starting to lose weight.
Where to start
To radically change your life, you need to start losing weight at home with a firm decision. To "mature" for this help:
- Detailed analysis of the current state of the body and all its consequences;
- a difficult situation that will trigger (ridicule or criticism of others, serious health problems, family breakdown);
- Inspired by someone's successful weight loss example.
It is better not to reach and start a new life with analysis before difficult situations arise, and to use other people's stories as additional motivation.
Analysis
Answering the following questions correctly will help you analyze your current preparation:
- Am I happy with my life? Do I spend my time as I want?
- Do I look like myself? Is my dress beautiful?
- Do I feel psychologically comfortable with my weight? What complexes do I have because I have extra pounds? How does this affect my relationship with the opposite sex? Am I afraid that someone I love will leave for someone more attractive or will cheat on me?
- Am I jealous of people with uniforms?
- 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 can lose weight and build a beautiful body?
After these detailed answers (preferably in writing - to visualize and systematize your thoughts), you need to ask yourself the main question: what am I willing to do to lose weight and change my life for the better?
Goal Settings
Once you have identified the lifestyle changes that will help you lose weight, you need to set the right and basic goals.
Examples of main targets:
- lose an extra 20 kg a year and become more beautiful and confident;
- radically changes thoughts, activities and habits, loses excess weight;
- improve health by losing weight;
- get rid of food addiction;
- Get a beautiful body in a year with healthy nutrition and exercise.
The main goal can include all of the above, it is very important to be global and have a significant development not only in the number of pounds lost, but also in life.
At the same time, it is very important not to overdo it and not plan to lose too many pounds in the short term. Achieving such goals with proper weight loss is unrealistic, and the lack of results can negatively affect the morale of the lost weight and lead to failures.
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 to a new life with the help of such emotional impulses:
- a general photo where you can clearly see how horrible a person looks in the background of colleagues / relatives / friends;
- an example of a familiar or unfamiliar person who is able to get into a slim and fit shape with the help of a balanced diet and regular physical activity;
- serious doctor's instructions and serious health threats supported by poor health;
- Serious failures in your personal life related to extra pounds.
It is very important that after such a push, the inner strength is not broken and continues to turn eagerly. The psychology of many people is such that when they get the first result, they believe that they will pay for something forbidden. Here are some tips from nutritionists and psychologists on how to properly motivate yourself not to give up and keep going:
- Think of a great material reward that a person who has reached the end goal will receive.
- Whether you're on the scales or not, reward yourself with small gifts and rewards every week as you follow your diet and exercise routine. This is especially true for the first days of weight loss, when it is difficult to give up a normal lifestyle.
- Weigh yourself no more than once a week and consider one-centimeter measurements for more objective information.
- Divide your leisure time into activities that are not available due to overweight and related restrictions: dance classes, shopping, going to a beauty salon, visiting a circle.
- Praise yourself every day for every little thing, from getting up on time and finishing a good workout.
- Find inspiring phrases and stories and write them 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 you who are "on the same wavelength" as you lose weight.
Before / after collages is an effective way to maintain your willpower. Visualization of the results helps not to give up and continue, so it is recommended to take pictures from the same angles every month.
Process organization
Step-by-step instructions on how to organize the process of losing weight at home for beginners after setting a goal and choosing effective motivation:
| Step | Explanation |
| Supply | Anyone who loses weight while dieting will need:
|
| The right containers | Experts say that food plays 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 situation, it could be a baby boat or a 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 a healthy diet, choose recipes for different dishes and follow the principle: for breakfast - carbohydrates, for lunch - protein + a few carbohydrates + a lot of vegetables, for dinner - protein +vegetables |
| Physical Activity | For slim and beautiful body proportions, it is not enough to eat properly, you need to plan a training regimen.Enough 3-and-a-half-hour sessions with exercises for different muscle groups per week at 1-day intervals |
| Additional Metabolic Concussions | Here are some effective ways to cleanse the body and speed up metabolic processes:
Scams - Planned diet disorders every 7-10 days help speed up metabolism and relax the mind |
What should be a suitable diet for weight loss
Food is called correct in the following cases:
- the body receives all the trace elements necessary for full functioning;
- hunger and restrictions are completely eliminated;
- Completely harmful products with harmful ingredients are reduced or minimized: sweets and sugar, fried, flour, semi-finished products, sausages, unhealthy snacks.
There are no contraindications and it is always prescribed by experts who have a large weight of a person to lose weight safely.If a person has a choice: diet or start eating right, he should prefer the second option. Proper nutrition can be observed throughout life, which means that you are always in good 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, sassi drink, fermented milk drinks.
- Eat often - at least 2, 5-3 hours, but in the norm. There should be at least 3 main and 2 intermediate meals a day.
- Distribute the amount of proteins, fats and carbohydrates correctly: 40-50%, 10-20%, 30-40%, respectively.
- Prepare and consume exceptionally healthy raw foods: lean meat, all kinds of fish and seafood, vegetable proteins, cottage cheese and low-fat sour milk drinks, cheeses, eggs, whole grains, all types of flour except white wheat flour, vegetables, fruits, dried fruits, berries, nuts, cold pressed vegetable oils.
- Completely exclude: sugar, white flour, sausages, fried snacks containing chemical components.
- Use only heat treatment methods of products: boil, cook, boil, cook in a non-stick coating without oil.
- Using a special formula, calculate the number of calories required per day based on personal information and reduce the calorie deficit to 15-20%.
Sample Menu
Sample menu for the first week of weight loss:
| day | Breakfast | Snack | Lunch | Snack | Food |
| 1 | buckwheat, % 0 milk omelet and 2 chicken eggs, tomato salad | Milk cocktail made from milk, banana and chia seeds | brown rice pilaf with turkey fillet | Lifli kefir | Fish cakes, steamed asparagus |
| 2 | Ovsyanoblin is stuffed with cottage cheese, sour cream and raisins | Cottage cheese foam with cocoa | No Vegetables, Chicken Meat and Potato Soup | 2 boiled eggs | Cooked red fish, a few slices of lemon and lettuce |
| 3 | A lazy oatmeal in a bowl of berries and seeds dipped in yogurt | Cheese cakes with dried apricots | Vinaigrette without beans and potatoes | Yogurt with berries | Chicken fillet with tomatoes and onions in kefir |
| 4 | Rice porridge with grapes, fresh citrus | Milk, banana and chia pudding | Cabbage cooked with pea puree, turkey and mushrooms | apple, pear and apricot salad | Boiled seafood cocktail, cucumber and greens salad |
| 5 | Honey oatmeal pancake | Apple Juice | Lentils, beet salad, boiled chicken | Kefir | Seafood, Eggs, Cucumber and Vegetable Salad |
| 6 | Sweetened rice flour pancakes | Green cucumber, celery, greens and lemon juice smoothie | buckwheat, boiled turkey, baked eggplant | Fiber cottage cheese | Fish soup without potatoes |
| 7 | Strudel made of Armenian lavash, apples, chopped nuts and dried fruits | Salad with carrots, celery and pumpkin seeds crushed with sesame oil | Mixed cabbage soup, baked chicken | Milk Jelly | Any fish fillet, cabbage salad cooked |
Physical Activity
The best types of physical activity for the initial stage of weight loss are:
- Breathing exercises on an empty stomach.It doesn't take much time and effort, but it does provide discipline and allows you to stretch all the muscles in your body.
- Fill up with exercises for all muscle groups before or after breakfast.Takes 15 minutes to boost your vitality and make you feel proud. This can be an express version of a circuit training with jumps, negatives, lungs, squats, and ab workouts - these are very effective for burning fat and less tiring than standard exercises.
- Walking.A great start is associated with weight. In the first days, it is enough to quickly leave the destination 2-3 stops and gradually increase this distance. Evening walks in the park will also be useful.
- Run on an empty stomach or in the evening.Ideally - a break of at least 15 minutes (1 minute run at maximum pace, alternating 5 minutes at medium speed).
- Jump on the ground or on a rope at any convenient time, but immediately after eating.Exercising after a meal is harmful.
The simplest type of physical activity for beginners - Scandinavian walking - is a physiologically safe type of walking using special poles, as a result of which the load strengthens all body systems. Basic principles:
- movements should be smooth and natural, should not cause painful sensations and obvious discomfort;
- Sports are considered aerobic, so it is important that there are no contraindications in the form of cardiovascular disease;
- All the muscles of the body are developed with the right technique;
- During warm-up, it is very important to warm the joints well, especially the knee before training;
- Suitable for people of all genders, ages and health conditions - it can be adapted to a person's individual characteristics, as it is very common, but some elements of walking are complicated.
Nuances to be considered
There are some important nuances to consider when designing a menu and training program:
- Gender.In men, metabolism is faster and muscles are better developed. Therefore, women can eat a little more carbohydrates, and the ideal workout for them is strength training. Heart loads can be added to workouts to burn strong fat, but only after strenuous exercise. On the other hand, women should strictly control their daily carbohydrate intake and prefer aerobic and cardio workouts. Strength training will help to form beautiful proportions.
- Age.After 30 years, the metabolism of both women and men slows down a bit, so do not expect to lose weight too fast - it will be normal to lose 0. 8-1 kg per week. It is extremely important for women over the age of 30 to include healthy fats in their diet to prolong their young skin.
- health condition.If there are no health-related contraindications to proper nutrition and can be selected and regulated individually, physical activity should be closely coordinated with a physician.