Where to start losing weight

Being overweight is a big motivator to lose weight

Proper weight loss begins with setting a specific goal and creating motivation. In addition, you should undergo a medical examination to check your hormone levels and the functioning of each organ. This will allow you to create a suitable diet and speed up your metabolism as much as possible. It is possible for the doctor to prescribe some kind of therapy if obesity-causing diseases are detected. A chosen diet rarely turns out to be ideal and ends without negative consequences.

Have you decided to lose weight without external help? Then read this article carefully - here you will find answers to all your questions, except for those related to medicine. What affects the appearance of excess weight? Poor diet, passive lifestyle, bad habits, stress and lack of sleep. Start living differently and you will start losing weight!

Motivation to lose weight

Its importance is simply great, since without motivation you will not be able to lose weight: you will often break down, which will reduce all efforts to zero. A serious motivation to lose weight is an old "thin" photo, an upcoming event or important changes in life. Once you have decided on your goal, set a time frame within which you can lose weight. This should not be an abstract period of time, but an adequately calculated period during which you can get rid of extra pounds.

To do this, be sure to calculate your ideal weight, estimate how many extra calories you can "burn" in a week/month. This is the only way to understand how long it may take to lose weight. The severity of the diet also depends on the duration - in this process everything is interconnected. Be sure to visualize your goal and surround yourself with reminders of what you are striving for. Mark your progress on the calendar on the way to the beloved date. Make sure you get a scale that is sure to give you a boost if you don't break the rules of your new diet.

Calculation of daily calorie intake

Before you think about where to start losing weight, start a food diary and track your food for a week or two. Then do an analysis by calculating the daily number of calories consumed, as well as the ratio of fats, proteins and carbohydrates. Now it's worth finding out how much food your body requires, if you don't take your cravings into account. The Internet is full of formulas that will help you figure out this figure. Remember 2 things:

  1. You need to find out how many calories your body expends to maintain its vital functions;
  2. You should calculate your daily requirements, taking into account your energy expenditure for work, cleaning, training, etc.

To lose weight, you need to reduce the caloric content of your diet by 200-300 kcal per week - this is the only way for the body to adapt calmly and not perceive it as a strict diet. Remember: you should consume no less calories per day than your body spends on its vital functions and your activity. That is, if you find that to maintain the functioning of all systems in the body you need to consume 1200 kcal, and at work and at home you spend another 600 kcal, then 1800 kcal is the minimum that your diet should not go beyond. .

With improper nutrition, a person absorbs 2000 or more kcal per day, while most of the diet consists of harmful fats and easily digestible carbohydrates, which leads to overweight, and muscles and skin suffer. In addition to monitoring your calorie intake, you should also be smart about the amount of protein, complex carbohydrates and healthy fats you eat. The correct ratio of these components is 1: 4: 1, but this ratio is ideal only for an average person, that is, who is not trying to build muscle mass or consume fat burners.

Reducing the caloric content of the diet and changing its nutritional value is not everything. Very often, when asked where to start losing weight properly, the answer is that you need to drink more water, and this is true. Drink at least 2 liters of water a day, not in one gulp, but in small sips and regularly. You can add a slice of fresh lemon to it - this will speed up the process of removing toxins from the body. Taken together, these measures will lead to improved metabolism, body cleansing and, as a result, weight loss.

How to cook and eat while losing weight?

Before you decide where to start your weight loss process, consider whether you can follow these conditions:

  • Try to reduce your appetite, which provokes you to consume much more than you actually need. To do this, throw away all sweets and other unhealthy foods from the house. Fill your plate and bag with fruits and snacks that will satisfy the little sudden hunger. The main meals should be every 4 hours, and between them nutritious foods: nuts, salad, vegetable sandwich;
  • Start the morning! Breakfast should make up at least 30% of your daily diet so that you are not too hungry in the evening. In the morning, the food should be nutritious and contain most of the carbohydrates, and in the afternoon and evening it should be proteins and vegetables, fruits;
  • Do not eat at night - the last meal is 3 hours before the night's rest. This will relieve the heaviness in your stomach and extra pounds and make you sleep better;
  • Eat slowly and chew thoroughly. For this, delicious spicy food will help you, which you will chew like chewing gum - until you squeeze all the juice out of it;
  • Food should not be fried or deep fried. Use a grill or slow cooker to create varied yet healthy and nutritious meals. You can add flavor with a variety of homemade low-fat condiments and sauces;
  • Try to buy quality products, so carefully study the labels on all products;
  • Periodically organize fasting days for yourself - this will speed up the process of losing weight and cleansing the body, as well as improve your psycho-emotional state - tested!
  • When you pour yourself some food, put a spoon back. You can also use small plates - so visually the amount of food looks large, but you eat a little;
  • Your nutritional method should take into account your desires - this is the key to a good result. Violence against yourself will not lead to anything good, so look for compromises. For example, you can't live without pizza. To do this, learn to cook it yourself - this will already make it healthier, and secondly, on the eve of eating, limit yourself a little, which will allow you not to go beyond the allowed daily intake of calories;
  • Make a menu for the week ahead so you don't have to worry about cooking during the week. This will make transitioning to a new diet much easier.

Do not try to lose weight with a ready-made diet, as most of them are not universal and are harmful to many people. For example, a low-calorie diet, in addition to rapid weight loss, can worsen chronic diseases and provoke weight gain after its end. A low-fat diet leads to overwork and deterioration of appearance, and vegetarianism is not ideal for our climate, as it causes excessive stress on the heart.

What you can and can't eat while losing weight

The list of healthy products is known to every person - these are fresh vegetables and fruits, cereals, pasta and wholemeal bread, lean meat and some offal, fermented milk products. Where to start losing weight at home? – by rejecting the following "harmful things":

  • Flour products, yeast cakes and various types of dough;
  • Fried food;
  • Potatoes;
  • Sausages and semi-finished products;
  • Store-bought mayonnaise and sauces;
  • French fries, crackers;
  • Fast food;
  • Sweet, carbonated drinks containing alcohol.

Replace sweets with raw food sweets, carob-sweetened beverages, herbal teas and natural coffee. Fast food can easily be replaced with pita bread with vegetables, boiled chicken and low-calorie dressing; pizza can be simply prepared at home and include the "right" ingredients. Here are the main meals: different types of fish, dietary meat, vegetable soups, nutritious salads and all this with homemade sauces and a variety of spices.

Sports and cosmetology for weight loss

Usually, when asked where to start losing weight for a woman or a man, they answer that the first thing you need to do is to register in a gym or at least start doing squats and doing abs at home. However, fitness is only a supplement to proper nutrition, healthy sleep and maintaining the water balance in the body. Cardio exercises, such as running, jumping rope, cycling, swimming and dancing, will help you lose weight. Strength training aims not only to burn fat, but also to tighten muscles and skin. Start exercising for at least 20 minutes 3 times a week, increasing this time to 40 minutes and the frequency to 5-7 sessions.

It is better to train in the morning, when fresh energy has not yet entered the body with breakfast and must produce its own, using fat deposits for this. In addition, sport helps speed up metabolism, cleanse the body, improve health and mood, which will undoubtedly have a positive effect on the weight loss process. If you want to start exercising at home, there are various "Where to start losing weight" programs, in which experienced instructors show you what to pay attention to during your first workouts and how to generally achieve anormal physical shape in order to increase the intensity of your workouts.

Take care of your body from the outside by doing various body wraps, visiting massage rooms and preparing scrubs. For example, a massage with honey helps to remove excess volume and cleanses the skin. Vacuum roller massage or cupping works well against cellulite. Scrubs help clean the skin and wraps tighten it. By interacting with your body through the skin, you improve blood and lymph flow, break down cellulite - stimulate the release of excess fluids and the breakdown of fat cells.

Combining these recommendations will help you:

  • Speed up your metabolism;
  • Cleanse the body;
  • Become a healthier and more beautiful person;
  • Sure, lose a lot of weight;
  • Be cheerful and active.

We wish you to achieve your goal!