Realize that you need to lose weight.
The first step towards slimming is to accept the fact that you need to lose weight. If you are satisfied with your body, it is wonderful. But you need to know if you are healthy. Consult your doctor to see if you need to lose weight or if you are already in good health. You may need to get rid of excess fat in problem areas such as the stomach, hips, etc. Focus on this area; understand why weight loss is important. Of course, in order to improve health, mobility, endurance and look amazing. Did you know that obesity can cause mental illness, such as depression, bipolar disorder and nervousness? You need to accept the need to lose weight and understand that an active lifestyle will not only help you fit into a small black dress. I'm not saying that you will only become a rock star or astronaut if you lose weight, but you will be able to see yourself in a different light that will increase your self-confidence as a woman and help you treat yourself and others more positively;
Find an idol.
So find yourself a source of inspiration. This can be someone who has lost a lot of weight and is now leading a healthy lifestyle, or someone who has changed their or someone else's life dramatically;
Believe that you can lose weight.
It's okay if you can't lose weight in the past. Weight loss is a journey and you will feel both ups and downs. Don't think of it as a change, but think of it as an improvement in your life. Slowly make adjustments to your current lifestyle and your life will soon be better. What will be the result? You will lose weight and be healthy;
Count the calories.
You have to watch how many calories you eat a day. Calculate how many calories you need to consume based on your age, height, weight, activity level, etc. There are various online calorie calculators that are completely free. These calculators will help you to determine how many extra calories you consume per day and gradually start to cut your daily calories; make sure you consume daily Make a list of the foods you eat during the day. Write down what you ate on Monday, Tuesday, Wednesday and Saturday. This way you can track which foods have extra calories and what to avoid in order to start to lose weight;
Weigh yourself to see how much extra weight you have.
This will help to build a proper weight loss strategy;
Do AST In addition to weighing, do a body composition analysis at a local gym.
It will show the percentage of fat and dry muscle mass. Depending on the results, your trainer or nutritionist will draw up a weight-loss plan;
Set small goals.
And the best way to start is to set the key points. Divide your global goal into a few small ones. For example, you need to reset 4 kg in a month. Set a target to drop 1 kg per week. This way, it will be easier for you to achieve your goal;
Take notes.
Write your goals down in a notebook and determine your endpoint. Keeping notes will help track progress, diet and exercise compliance, and well-being throughout the slimming period;
Do not follow blindly diets Do not use a diet that has helped someone.
Consult your doctor to determine the right diet for you. Make a diet plan based on your weight, age, medical history, etc.;
Use plenty of fluid Drink water to remove toxins from your body, maintain cell nutrition and metabolic rate, and pH levels; Eat frequently The most common advice for weight-loosing people is "Stop eating thin". In fact, starving will lead to weight gain because the brain thinks the amount of food is limited and signals cells to store everything in the form of fat. Even if you eat healthy food, it will be stored in fat. So eat every 2-3 hours;
eat vegetables Vegetables that are rich in vitamins, minerals and fiber.
Consumption of vegetables will provide nutrition for your cells, speed up metabolism and improve digestion, food absorption and excretion. Eat 3-4 kinds of vegetables a day;
Eat fruits Fruits are rich in nutrients that are good for the body and weight loss.
Eat at least 3 kinds of fruits daily, 3 times a day to strengthen immunity, speed up metabolism and weight loss;
Eat healthy fats.
Useful fats such as avocado, nuts, fish oil and olive oil are good sources of vitamins and minerals. They help to eliminate inflammation and stress, which can lead to weight gain;
Consumption of whole grains of whole grains is rich in fiber, protein, vitamins and minerals.
Consumption of whole grains improves stools, digestion, metabolism and weight loss;
Never miss breakfast Lack of breakfast is the worst thing that can happen.
Your brain and cells need fuel to fully perform their functions. If you do not eat, the body and brain will not work at full capacity. So never miss breakfast. Eat something healthy and white before you start your day;
Easy lunch Limit your calories at lunch to 300.
Eat vegetables, healthy fats, protein and whole grains in the right ratio. You will have energy without the feeling of over-eating and nausea;