“Our food should be our medicine, and our medicine should be our food.” Hippocrates
Today, a healthy lifestyle has become a fashion trend. To keep up with the times, you need to go to the gym and eat right. In general, a good trend, if you understand these issues more deeply, is not at the level of an amateur. Exercise and a balanced diet are the foundation of good health and excellent physical shape. This is an ideal technique for combating excess weight without exhausting diets and unbearable hunger strikes.
However, to lose weight you need to know how to use proper nutrition. With the wrong approach, the only thing you can achieve is to stabilize, but not reduce the weight. Little tricks, a couple of life hacks, a few changes in your daily routine and menu - all these little things will help you achieve your dream figure without harming your health.
How does the process of losing weight start in the body?
Losing weight is associated with getting rid of an abundant reserve of energy, which is deposited by the body in the form of fat in different parts of the body. When the daily calorie intake is reduced, adipose tissue is slowly broken down, which leads to the loss of extra pounds. For proper weight loss, it is necessary that the number of calories absorbed is less than the number spent (per day). This process of getting rid of fat is considered the most correct and safe.
Stages of weight loss
Proper weight loss occurs in several stages:
- Fast weight loss. This period occurs during the first week or two of losing excess weight. A person who is losing weight may notice a large plumb line on the scale, and may also notice a sharp decrease in body volume. This happens due to getting rid of excess fluid in the body, as well as due to a radical change in diet to a more gentle one.
- Slow weight loss. When the body gets used to the diet regimen, weight loss begins to occur at a slower rate. Sometimes those losing weight may not notice plumb lines and external changes in their body for several weeks. It is at this stage that many people experience loss of motivation and breakdowns.
The final stage of losing weight is consolidating the result. To maintain the resulting body, you will need to wisely exit the diet.
Attention! People who are losing weight need to eat right for 1-2 weeks after losing weight.
Otherwise, the risk of losing weight and regaining the lost pounds increases.
First steps to losing weight at home
To avoid breakdowns and subsequent overeating, a person losing weight must clearly work out a plan for getting rid of excess fat.
Setting a goal
To facilitate the process, you need to set a goal for yourself, determine specific dates when the figure should be in ideal condition. For example, the goal of losing weight could be an upcoming vacation or an important special event.
Search for motivators
How to start losing weight is a question for many citizens. The right motivation is the key to successful weight loss. It is she who helps not to lose heart and go towards the intended goal even in those moments when there is no strength left. Motivation can be recharged through books, blogs, articles.
Important! Many people are motivated to lose weight by stories of those who once managed to get rid of a lot of excess weight, become beautiful, successful and popular.
Selection of a diet taking into account your individual characteristics
Many nutritionists do not advise weight loss through aggressive diets and recommend sticking to a healthy diet with plenty of vitamins in your diet.
However, some people who have diseases in their body will require special diets. For example, low-sugar, low-carbohydrate or therapeutic diets.
Drawing up a training program
Where to start urgently losing weight is the most frequently asked question at appointments with nutritionists. No diet can tone the body without basic physical training. If a person has more than 10 kg of excess weight, then losing weight on one diet will bring negative results in the form of stretch marks, loss of skin elasticity, and looseness.
To avoid this, you will need to include physical training in your day. These should include:
- cardio classes,
- strength exercises,
- workouts to improve stretching.
You can choose a training program on the Internet or from masters in sports centers.
Track your progress
Self-control is the most important factor in successful weight loss. When we see real, tangible movement towards our goals, we tend to be more motivated to continue working. The most important thing is not to get hung up.
Don't focus solely on weight. Weighing yourself every day can cause unnecessary worry and anxiety. Focus on the circumference of your waist, hips, chest, legs and arms. Measure them at regular intervals, such as every 2 weeks or once a month. Record numbers in a notepad, application or specialized web portals. This will help you track the results and analyze which actions bring the greatest results.
Remember that weight loss is a gradual process, so don’t be discouraged if the extra pounds don’t come off as quickly as you expected. Your task is to learn how to lose weight correctly, and not in 3 days.
Where to start losing weight correctly for a person with a lot of weight: step-by-step instructions
People who are over 20 kg of excess weight are prohibited from independently selecting a diet and training program for weight loss. This can lead to exacerbation of chronic pathologies and hormonal imbalance.
The procedure for burning excess fat in this case occurs in several stages. How to lose weight properly and give up junk food without harming your health - information is presented below.
Consultation with a doctor
I want to lose weight, where to start at home - a common question among overweight people. The first thing you need to do is see a doctor and undergo an examination to determine the presence of some serious diseases.
Many overweight people have problems with the cardiovascular system and digestive tract. Therefore, in some cases, losing weight through diets may be prohibited. The doctor will give his recommendations regarding weight loss and basic advice on changing your diet.
Gradually replacing bad eating habits with good ones
The process of fat breakdown with a large initial weight should occur gradually. Initially, someone who is losing weight will need to develop healthy eating habits, which will soon help normalize the functioning of the gastrointestinal tract and lead to a decrease in volume.
You should gradually get rid of sugar, replacing it with honey or sweeteners, and from flour products, eating bread instead.
Important! Those who love sweets need to gradually accustom themselves to eating fruits and berries.
Avoiding extreme methods of losing weight
Before you start losing weight correctly, it is recommended to stop relying on extreme methods of losing excess weight. Aggressive diets lead to exacerbation of chronic stomach diseases, metabolic disorders and slowdown of metabolic processes.
In addition, with a strict restriction, there is a risk of gaining weight again after returning to the usual diet of the day. To get long-lasting results, you should follow gradual weight loss methods accompanied by a healthy diet.
Support from loved ones
The support of loved ones plays an important role in weight loss. When feeling supported, the person losing weight receives additional motivation. Therefore, it is necessary to talk with your loved ones and ask them not to eat junk food in the presence of a person who is losing weight.
Perhaps one of your relatives will also want to lose weight and improve their body.
Where to start losing weight at home
It is believed that female and male bodies react differently to the process of losing weight. Therefore, preparation for losing excess fat in men and women occurs with slight differences.
Woman or girl
Where to start losing weight at home is a question most often asked by women. They are more emotional and prone to breakdowns in the process of getting rid of fat. Therefore, it is important to prepare a motivational base, draw up a weight loss plan and set a goal. And only then start purchasing the necessary products and drawing up a training program.
For a guy or a man
Men quickly make the decision to lose excess weight and immediately become passionate about their goal. They need to start the process by choosing the right nutritional system and training program that can not only reduce weight, but also maintain muscle mass.
Let's get motivated
Motivation is the main driving force for starting to lose weight. Having a goal and the approval of your family comes naturally. But you also need other incentives that will help you not to give up at the beginning of the journey, and will also support you during weight loss. We offer several reasons from which every woman can definitely choose a motivation specifically for herself.
If I'm slim, then:
- get rid of health problems;
- I can wear beautiful clothes;
- I will 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 my goal.
Repeat the selected arguments every day, like a mantra. Some can even be written in prominent places, especially in the kitchen.
Motivation should never sound derogatory. You can’t say “I’m fat.” You need to motivate yourself - “I will lose weight.” When there is a goal even in one phrase, it is easier to strive for it.
A great way to motivate is visualization. Find photos where you are slim (when you were young or before giving birth). Remember how easy and wonderful it was for you. Hang them where you can see them and be inspired every day. If you have always been chubby, order high-quality Photoshop to visualize how you will look without extra pounds.
However, you cannot start losing weight with shock psychological therapy. If you weigh 120 kg, you don’t want to see a photo of yourself wearing size 42. Psychologically overweight people perceive thin people as not entirely healthy. In addition, this can become a kind of barrier: it will seem that losing more than half of your body weight is unrealistic - it’s not worth starting.
How to go on a diet and start losing weight
How to lose weight, where to start at home - the beginning of the weight loss process occurs in several stages: diet planning, psychological preparation, cleansing the body.
Menu planning
Making a menu every day is not as easy as it seems at first glance. Therefore, nutritionists advise immediately developing a basic approximate meal plan for several weeks or a month in order to make the task easier and not think every day about what to cook today.
Psychological preparation
It is important to prepare psychologically for the process of losing excess fat. A person who is losing weight should be prepared for the fact that the kilograms will not go away as quickly as they would like, that sometimes the weight will remain the same or even increase (due to the build-up of muscle mass with regular training).
Important! It is much easier for a psychologically prepared person to go through the process of losing weight and get a productive result.
Cleansing the body
Before you start losing extra pounds, you need to arrange a fasting day for yourself to allow waste and toxins to leave the body. To do this, you need to drink only dairy products or vegetable and fruit drinks (of natural origin) for 1-2 days.
Menu for the week
As already written above, there is no strict diet or menu in proper nutrition for weight loss. You can, at your discretion, replace foods with more favorite ones, available or necessary for the body. But in any case, try to eat more high-calorie and carbohydrate-rich foods during the first three meals, leaving the protein and lighter portions for the evening.
| breakfast | lunch | dinner | afternoon tea | dinner | |
| 1st day | whole oat flakes with nuts and dried fruits, topped with yogurt | eggplants stuffed with meat and topped with cheese | Greek tomato and lentil soup (see recipe below) | cottage cheese casserole | seafood cocktail (see recipe below) |
| 2nd day | brown rice with raw vegetable salad dressed with lemon juice, olive oil and mustard | baked apples with nuts, honey and cinnamon | seafood soup with a couple of slices of whole grain bread | boiled chicken with light sauce (see recipe below) + tomato or cucumber | cottage cheese seasoned with herbs and yogurt |
| 3rd day | omelette of chicken eggs with herbs, mushrooms and tomatoes + a glass of freshly squeezed juice | goulash with a side dish of brown rice | Ukrainian borsch | raw vegetable salad | piece of chicken baked in foil with spicy sauce (see recipe below) |
| 4th day | green tea with a hot sandwich of whole grain bread with ham and cheese | chicken pastrami with raw vegetable salad | pickle with meat broth + piece of lean meat | ratatouille | steam cutlet + medium-sized tomato + glass of kefir |
| 5th day | oatmeal with berries, cinnamon and honey + boiled egg | squid stewed with sweet peppers, tomatoes and onions | creamy spinach soup with mushrooms in chicken broth + a slice of whole grain bread | fresh cabbage salad with tomatoes and cucumbers | salmon steak with lettuce |
| 6th day | vinaigrette dressed with olive oil with a slice of whole grain bread | veal steak + greens + two tomatoes | ear | steamed cutlets with any raw vegetables for garnish | Greek salad |
| 7th day | cottage cheese casserole with raisins + a glass of freshly squeezed juice | sea fish baked in foil with a garnish of durum pasta | mushroom soup + rye bread toast | grilled vegetables with spicy sauce (see recipe below) | egg white omelette with herbs |
Daily routine for those who want to gradually start losing weight
Beginners who have never lost weight have a hard time losing weight. To make it easier, you need to remember a good daily routine.
Morning
The morning should begin with exercise, a glass of water with lemon, and a good and hearty tomorrow.
Nutritionists say that you can allow yourself to eat a little extra in the morning, but not in the evening. To recharge your energy, you need to eat carbohydrate foods (oatmeal, semolina, muesli) in the morning.
Day
During the day you need to move more, eat protein foods, and do a full workout.
Also don't forget about water. A person who is losing weight needs to drink more than 2.5 liters of plain water per day.
In the evening and before bed
In the evening, you can refuse to exercise if you are very tired. A contrast shower, wrap or aromatic bath will help relieve tension.
Advice from nutritionists and psychologists
“I want to lose weight, but I can’t figure out what to do” - these are the words people come to nutritionists with. Doctors have compiled a list of tips that will help you achieve your goals:
- Don't expect quick results. Rapid weight loss does not mean quality weight loss. Slow weight loss will help maintain the results for many years.
- Take multivitamins. When refusing certain foods, the human body can weaken, which affects not only the physical, but also the emotional state of the person. Special mineral complexes will help normalize the balance of missing vitamins.
- Present the finished result. Nothing is more motivating than imagining your own progress. During difficult periods, you need to think about your body, what it will be like after losing weight, how it will change. This will help pump up your willpower.
Important! If you repeatedly try to lose weight and fail, you must seek help from a specialist to avoid the development of serious diseases.
Losing weight at home is a common phenomenon among modern people. Today, you can lose excess weight without harm to your health if you adhere to a balanced diet, arm yourself with psychological support and draw up a comprehensive plan for healthy weight loss.
What is proper nutrition
The basis of proper nutrition is not only a balanced menu of natural and high-quality products, but also a properly structured eating regimen. Organizing a healthy diet should begin not only with an analysis of the usefulness and calorie content of foods, but also the fraction and regularity of meals.
“Eat in order to live, and not live in order to eat,” this ancient wisdom is confirmed by modern doctors.
It is with food that a person receives the elements necessary for the normal functioning of the body.
