There are hundreds of diet and weight loss methods in the world. But regardless of the choice of variant, the most difficult and responsible stage will be the start. The principle of weight loss is the most important stage that sets the tone for the further process. You need to start a diet as carefully and cautiously as possible, especially if you are going to lose weight at home without resorting to the help of experts. Everything must be planned and taken into account: diet, drink, physical activity. In this article, we will show you where to start losing weight at home to have a guaranteed result without harm to your health and psycho-emotional state.
Step by step instruction
The first thing that starts any weight loss is motivation and being able to set goals.These should be specific figures in kilograms or centimeters and not "remove a little belly" or "look normal with jeans". Vague compositions adapt very quickly to the desired result when strength and patience are exhausted. If there is no specific problem, after a few days you will look in the mirror and decide that "it is ok as it is".
Before you start losing weight, let your family know about your decision. Everyone who lives in the same apartment with you should be aware of your ambition and support it. If you have not received approval, try to convey your wishes and plans to the family so that they understand how important it is to you.
Support from those closest to you at home is the most important factor in starting to lose weight.
And be sure to keep a diary in which you 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 the sake of clarity, take a picture with your underwear or some kind of clothing that is still too tight on you.
Development of a diet plan
You do not need to be intimidated by this word. The diet is not necessarily the Thumbelina diet (one and a half grains a day). It is a well-thought-out and calculated system of balanced diet that allows you to stay in good shape, but at the same time not to gain extra pounds, but also to lose extra pounds.
There are two ways - choose a ready-made and proven diet or draw up a diet plan yourself, deliberately excluding harmful foods from the diet.
This includes:
- fatty;
- smoked;
- very salty;
- marinated;
- butter;
- roast;
- sweet.
Of course, you do not need to rush to the extremes and completely give up, for example, sugar. As long as you consume it within reasonable limits, but once again do not allow yourself 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 draw up your own diet plan. If you are dieting for the first time, it is better to choose the ready option.
In your food diary, make a chart where you will write down what you eat. This will help you track changes in your diet and analyze which foods have the best impact on your results.
The following is an example of such a table (complete it yourself):
| Time for lunch | Weight before meals, kg | Products | Calories | The amount of water you drank this time | Physical load | Emotional state | |
| breakfast | |||||||
| Second breakfast (snack) | |||||||
| Dinner | |||||||
| Afternoon snack | |||||||
| Dinner | |||||||
| Snack before bed (2 hours before) | |||||||
| Set for the day |
Days of fasting
Regardless of the type of diet you choose, make sure you arrange fasting days for yourself. And do not postpone 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 is not absolute hunger, but only limiting the energy value of the diet to 1000 calories. . . But it is better to start gradually. Allow the first day of your fast to allow 2000 calories, the next 1500 and only then 1000. Yes, you should measure the portion sizes with a scale and use a calculator. I must say that over time this activity is delayed, there is enthusiasm and interest in counting calories.
Advice!In order not to greatly affect the emotional state of the days of fasting, it is better to arrange them after the holidays, when a party is planned with plenty of food.
The essence of fasting days is that the body, in the absence of nutrition from abroad, breaks down the available fats to replenish energy reserves.
Consumption plan
This is a separate issue for any diet. Whichever meal plan you choose, you must follow the right eating plan.The minimum amount of water to drink per day is 1. 5 liters. . . This indicator is known to all those who are interested in their own health. A popular singer advertises that it is necessary to drink 3 bottles of half a liter of mineral water every day.
The question is what kind of liquid it should be and when it is right to drink it. Someone drinks bottled water, someone - tap or boiled. All of these options are valid. The main thing is that it was clean 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 to wait half an hour and then pour yourself a glass of fresh water.
We are motivated
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 to help you stay on track and also support your 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 more relaxed in bed.
- I will gain confidence in myself.
- I will be proud of myself, because I will achieve the goal.
Repeat the reasons you have chosen each day as a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation should never sound derogatory. You can not say "I'm fat". You need to motivate yourself - "I will lose weight". When there is a goal even in a sentence, it is easier to pursue it.
Visualization is a great way to motivate. Find photos with lean (young or prenatal). Remember how easy and wonderful it was for you. Close them and get inspired every day. If you've always been chubby, order a high quality Photoshop to visualize how you will look without extra pounds.
However, you can not 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 the weak as unhealthy. In addition, it can become a kind of barrier: it seems that losing more than half the body weight is not realistic - you do not even have to start.
With what loads to start losing weight?
You can not 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 (fatty layers) is broken down into lactic acid. Oxygen speeds up this process, which is why the essence of aerobic training is complete and proper breathing during exercise.
The simplest form of aerobic training is running.Take a short run on the first day of your diet.. . . Enough 10 minutes at an easy pace to start the fat burning process. If you do not start with a lot of weight and have the strength for physical training, do an additional general warm-up with stretching, jumping, push-ups and other standard loads.
Gradually increase your aerobic training time. Your schedule 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, scooter, cycling;
- walks 8-10 thousand steps a day.
- dance.
It does not hurt to buy 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 include them in your journal as well. When at least a month has passed and you are dealing with weight loss, you can add strength training (eg barbell). Having lifted the muscles of the press, hips and chest, you will not only be slim, but also in shape.
Advice!It's best for beginners to lose weight at the CrossFit gym. Collective activity is a kind of motivation. And the paid subscription as well. It is unlikely that you will be able to avoid training.
There are no excuses
Losing weight is difficult: a person is so built up that he will find many reasons not to.
Let's analyze the most common excuses:
- I do not have time. . . Calculating calories is a matter of minutes and cooking healthy food sometimes takes much less time than a rich, high-calorie dinner. If you want to save time in your free time, exercise while watching your favorite show or TV show.
- I will die without sweets! At first glance, it really seems like you can go crazy without chocolate or rolls. However, if you measure calories correctly, you will probably be able to add your favorite sweets to your diet.
- I already tried, but it did not work. . . So you did something wrong. Change your tactics this time, find other approaches.
- I have no money for that. . . In fact, you can even lose weight for the benefit of your wallet. Save money and instead of going to the gym, go to the gym near your home.
- I do not know how to lose weight. . . There are gigabytes of weight loss information on the internet - thousands of workout videos and many diet examples. And even from our article you have already learned the basics.
If you did not know where to start losing weight, we hope our step-by-step system helped you.
Five steps for a slim figure:
- Set a goal for yourself.
- Seek the support of family members.
- Develop a diet plan and keep a diary.
- Spend 10-15 minutes a day on aerobic exercise.
- Motivate yourself regularly and avoid making excuses.
In weight loss, it is important to start right: when you get involved, the process will go faster and more fun!