There are hundreds of diets and weight loss options in the world. But regardless of the choice of variation, the most difficult and responsible phase will be the opening. The beginning of losing weight is the most important phase that sets the tone for the further process. You need to start a diet as carefully and thoughtfully as possible, especially if you want to lose weight at home without resorting to the help of specialists. Everything should be planned and taken into account: food system, drinking regime, physical activity. In this article, we are going to show you where to start losing weight at home for guaranteed effects without harming your health and psycho-emotional state.
Step-by-step instructions
The first thing that any weight loss begins with is motivation and competent goal setting.This should be specific information in kilograms or centimeters and not "remove the stomach a little" or "look normal in jeans". Vague formulations adapt very quickly to the desired result when strength and patience have been used up. If there isn't a specific problem, after a few days you'll look in the mirror and decide that "it is the way it is".
Before you start losing weight, let your family know of your decision. Everyone who lives in the same apartment with you should be aware of your entitlement and support it. If you haven't received approval, try conveying your wants and plans to the family so that they understand how important this is to you.
The support of the people who are closest to you at home is the single most important factor in starting your weight loss process.
And be sure to keep a journal in which you describe your feelings and successes. 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 photo in your underwear or in some type of clothing that still fits you very tightly.
Create a nutrition plan
Don't be intimidated by this word. The diet is not necessarily the same as that of Thumbelina (one and a half grains per day). This is a well thought out and calculated system of balanced nutrition that will allow 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 pre-made and proven diet or create your own nutrition plan that deliberately excludes harmful foods from the diet.
This contains:
- greasy;
- smoked;
- very salty;
- inserted;
- Butter;
- roast meat;
- Sweet.
Of course, it is not necessary to go to extremes and, for example, completely avoid sugar. It is enough to consume it within reasonable limits, but don't indulge in a piece of cake or bun here either. And add sweeteners to the tea.
If you're not new to losing weight, your experience can probably help you create your own eating plan. If this is your first time on a diet, it is better to choose the ready-made option.
Make a table in your food diary to write down everything you eat. This allows you to track changes in your diet and analyze which foods are having the best impact on your results.
Here is an example of such a table (fill it in yourself):
| Mealtime | Weight before meals, kg | Products | Calories | The amount of water you drank at the time | Body stress | Emotional state | |
| breakfast | |||||||
| Second breakfast (snack) | |||||||
| dinner | |||||||
| Afternoon snack | |||||||
| dinner | |||||||
| Snack before bed (2 hours in advance) | |||||||
| Total for the day |
Fasting days
Regardless of the type of diet you choose, you should organize the fasting days for yourself. And don't put it off until later. The sooner you start to follow 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 day is not an absolute starvation, but only limits the energy value of the diet to 1000 calories. . . But it is better to start slowly. Allow 2000 calories on your first day of fasting, 1500 the next, and then 1000. Yes, you need to measure portion sizes with a scale and use a calculator. I have to say that over time this activity delays, there is excitement and interest in counting calories.
Advisory!In order not to affect the mood too much, the fasting days are better to arrange after the holidays, when a feast with plenty of food is planned.
The essence of the fasting days is that the body breaks down the available fats without food from the outside in order to replenish the energy reserves.
Drinking cure
This is a separate topic for each diet. Whichever eating plan you choose, you must follow the correct drinking regimen.The minimum amount of water drunk per day is 1. 5 liters. . . This indicator is familiar to everyone who cares about their own health. A popular singer advertises that you have to drink 3 half-liter bottles of mineral water a day.
The question is what kind of liquid should it be and when is it right to drink it? Someone drinks bottled water, someone - tap or boiled. All of these options are valid. The main thing was clean water: tea, fruit drinks, juices are not contained in these 1. 5 liters. Drink water before meals and between meals. You don't have to do this right 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 consent. But you need other incentives that will help you not to back off at the beginning of the journey and that will also help you lose weight. We offer several reasons that every woman can definitely choose the motivation for herself.
If I am slim then:
- getting 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 your chosen reasons every day like a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation should never sound demeaning. You can't say "I'm fat". You have to motivate yourself - "I'll lose weight. "When there is a goal in even one sentence, it is easier to strive for it.
Visualization is a great way to motivate. Find pictures of yourself showing how slim you are (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 what you will look like without adding extra pounds.
However, you cannot start shock therapy to lose weight. If you weigh 120 kg, you don't want to see your photo in 42 clothing sizes. Mentally overweight people perceive thin people as not entirely healthy. Additionally, it can become some kind of barrier: Losing more than half your body weight seems unrealistic - you shouldn't even start.
With what loads to lose weight?
Exercise is not an option, because losing weight is a complex process. Physical activity should be introduced gradually. First of all, we recommend that you keep a special training diary. Begin your workout with cardio fat burning exercises. These are low-intensity loads that break down muscle glycogen (layers of fat) into lactic acid. Oxygen speeds up this process, which is why the essence of aerobic exercise lies in full and correct breathing during exercise.
The simplest form of aerobic exercise is running.Do a quick jog on the first day of your diet.. . . Enough 10 minutes at a light pace to start the processes of burning fat. If you're not starting out with a lot of weight and have the strength for physical education, do a general warm-up with stretching, jumping, push-ups, and other typical loads as well.
Gradually increase your aerobic exercise time. Your program maximum: 30 minutes per day. When this happens regularly, the body becomes involved in the process and fat-burning becomes more active.
Other types of training:
- To bathe;
- Rollerblading, scooter, cycling;
- goes daily 8-10. 000 steps;
- To dance.
It doesn't hurt to buy a heart rate monitor with a built-in pedometer. For those who decide to lose weight, it is important to see the specific numbers of their successes. We recommend that you write these down in your diary as well. When at least a month has passed and you start losing weight, you can add weight training (such as the bar). When you've pumped up the muscles of your press, hips, and chest, you'll not only get lean but also get fit.
Advisory!For beginners, it is better to lose weight at the CrossFit gym. Collective activity is a kind of motivation. And the paid subscription too. It is unlikely that you will be able to evade training.
No excuses
Losing weight is hard: a person is built such that they will find a number of reasons not to.
Let's analyze the most common excuses:
- I have no time. . . Calculating the calories takes a matter of minutes, and preparing healthy food can sometimes take a lot less time than a hearty, high-calorie dinner. If you want to save free time, exercise at the same time with your favorite show or TV show.
- I will die with no sweets! At first glance, it really seems like you can go crazy without chocolate or buns. However, if you count calories correctly, you can probably add your favorite candies to your diet.
- I've already tried it, but it didn't work. . . So you did something wrong. If you change your tactics this time, you will find different approaches.
- I have no money for it. . . In fact, you can even lose weight for the sake of your wallet. Save groceries and instead of going to the gym, head 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 exercise videos and tons of diet examples. And you have already learned the essentials from our article.
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 yourself a goal.
- Get support from family members.
- Develop a meal plan and keep a journal.
- Allow 10-15 minutes of aerobic exercise every day.
- Motivate yourself regularly and avoid making excuses.
When it comes to losing weight, it's important to start right: when you get involved, the process is faster and more fun!