There are hundreds of types of diets and ways to lose weight in the world. But regardless of the choice of the variant, the most difficult and responsible stage will be the opening one. The initiation of weight loss is the most important phase that sets the tone for the further process. You need to start a diet as carefully and carefully as possible, especially if you plan to lose weight at home without resorting to the help of specialists. Everything should be planned and considered: food system, diet, physical activity. In this article, we will show you where to start losing weight at home to achieve a guaranteed effect without harm to your health and psycho-emotional state.
Step by step instructions
The first thing any weight loss starts with is motivation and competent goal setting.These should be specific figures in kilograms or centimeters, and not "get a little belly out" or "look normal in jeans". Vague formulations very quickly adapt to the desired result when strength and patience run out. If there are no specific problems, after a couple of days you will look in the mirror and decide that "it's okay 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 aspiration and support it. If you haven't received approval, try to convey your wishes and plans to the family so that they understand how important it is to you.
The support of those closest to you is the most important factor in starting to lose weight.
And be sure to keep a journal 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 BMI. For clarity, take a picture in your underwear or some type of clothing that still fits you tight.
Develop a diet plan
There is no need to be intimidated by this word. The diet is not necessarily the Thumbelina diet (one and a half grains a day). This is a well thought out and calculated system of balanced nutrition that allows you to stay in good shape, but at the same time not gain extra pounds, but also lose extra pounds.
You have two ways: choose a ready-made and proven diet or work out a nutrition plan yourself, excluding deliberately harmful foods from the diet.
This includes:
- Fat;
- smoked;
- very salty;
- in brine;
- Butter;
- roast;
- sweet.
Of course, there is no need to rush to extremes and completely give up, for example, sugar. Just consume it within reasonable limits, but again don't indulge in a piece of cake or a sandwich. And add sweeteners to the tea.
If you are not new to losing weight, based on experience, you will probably be able to come up with your own nutrition plan. If you are following a diet for the first time, it is better to choose the ready-made option.
In your food diary, make a table in which you write down 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):
| Meal time | Weight before meals, kg | Products | calories | The amount of water you drank at this time | Physical load | Emotional condition | |
| Breakfast | |||||||
| Second breakfast (snack) | |||||||
| Dinner | |||||||
| Afternoon snack | |||||||
| Dinner | |||||||
| Snack before bed (2 hours before) | |||||||
| Total for the day |
days of fasting
Regardless of the type of diet you choose, be sure to organize your fasting days for you. And don't put them 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 just limiting the energy value of the diet to 1000 calories. . . But it's best to start gradually. Let your first day of fasting give you 2000 calories, the next 1500 and only then 1000. Yes, you will need to measure portion sizes with a scale and use a calculator. I must say that over time this activity delays, there is excitement and interest in counting calories.
Advice!So that the days of fasting do not affect the emotional state too much, it is better to organize them after the holidays, when a party with plenty of food is planned.
The essence of fasting days is that the body, in the absence of external nourishment, breaks down available fats to replenish energy reserves.
Drinking regime
This is a separate issue for any diet. Whichever meal plan you choose, you need to follow the correct diet.The minimum amount of water drunk per day is 1. 5 liters. . . This indicator is known to everyone who cares about their health. A famous 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 is it correct to drink it. Someone drinks bottled water, someone - tap or boiled. All 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. It is not necessary 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 full of motivation
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 that will help you not back down at the beginning of the journey, and also support you during your weight loss. We offer several reasons from which every woman can definitely choose the specific motivation for herself.
If I am thin 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 self-confidence;
- I will be proud of myself, because I will achieve the goal.
Repeat the motifs you have chosen each day as a mantra. Some can even be written in important places, especially in the kitchen.
Motivation should never seem humiliating. You can't say "I'm fat". You have to motivate yourself - "I will lose weight". When there is a goal even in a sentence, it is easier to strive to achieve it.
Visualization is a great way to motivate. Find photos of you while you are thin (young or prenatal). Remember how easy and wonderful it was for you. Hang them up and get inspired every day. If you've always been plump, order a high-quality Photoshop to visualize how you'll look without the extra pounds.
However, you cannot start losing weight with psychological shock therapy. If you weigh 120kg, you don't want to see your picture with 42 clothing sizes. Psychologically obese people perceive thin people as not entirely healthy. Plus, it can become something of a barrier: it seems like losing more than half your body weight isn't realistic - you shouldn't even 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 (fatty layers) breaks down into lactic acid. Oxygen accelerates this process, which is why the essence of aerobic training is complete and correct breathing during exercise.
The simplest form of aerobic training is running.Take a short run on the first day of your diet.. . . It takes 10 minutes at an easy pace to start the fat burning processes. If you're not starting with a lot of weight and have the strength for physical education, also do a general warm-up with stretching, jumping, push-ups, and other typical loads.
Gradually increase your aerobic training time. Your maximum schedule: 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:
- I swim;
- skating, scooter, bicycle;
- takes 8-10 thousand steps a day;
- to dance.
It doesn't 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 results. We recommend that you also include them in your diary. When at least a month has passed and you are involved in weight loss, you can add strength training (the bar, for example). After pumping up the muscles of the press, hips and chest, you will not only be slim, but also fit.
Advice!It is best for beginners to lose weight in the CrossFit gym. Collective activity is a kind of motivation. And also the paid subscription. It is unlikely that you will be able to escape training.
No excuses
Losing weight is difficult: a person is so built that he will find a lot of reasons not to.
Let's break down the most common excuses:
- I have no time. . . Calculating calories is a matter of a couple of minutes, and cooking healthy foods sometimes takes a lot less time than a high-calorie, high-calorie dinner. If you want to save time in your free time, work out while watching your favorite show or TV show.
- I will die without a cake! At first it really feels like you can go crazy without chocolate or sandwiches. However, if you count calories correctly, you will likely be able to add your favorite sweets to your diet.
- I've already tried, but it didn't work. . . So you did something wrong. Change your tactics this time, find other approaches.
- I have no money for this. . . In fact, you can even lose weight for the benefit of your wallet. Save on shopping and, instead of going to the gym, go to the sports field near your home.
- 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 also from our article you have already learned the essentials.
If you didn't know where to start losing weight, we hope our step-by-step system helped you.
Five steps to a slim figure:
- Set a goal.
- Get support from family members.
- Develop a meal plan and keep a journal.
- Set aside 10-15 minutes a day for aerobic exercise.
- Motivate yourself regularly and avoid excuses.
In losing weight, it is important to start well: when you get involved, the process will be faster and more fun!