How to start to lose weight and pull yourself together
There are many men and women who have claims on their own bodies. They are often worried about excessively wide hips, a few extra pounds on the waist, the presence of "beer" belly. Often the problem is not so much aesthetic as psychological - behind it can hide a complex of symptoms that push people to exhaustion of hungry diets. This often raises the question of how to start to lose weight to bring the weight back to normal - the right approach will help to solve this problem without health problems, and the usual diet will not be an option.
How to lose weight
To lose weight, you need to be serious and properly motivated. Today, there are a lot of weight loss techniques that involve a certain plan of diet and training. They will act only if you have a strong desire to lose weight. Otherwise, to achieve the necessary results and become a slimmer will not work. To find out where to start slimming at home, first you need to familiarize yourself with a few basic rules:
Experts recommend eating often, but in small portions. During the meal it is necessary to chew each piece of food carefully. This helps the food to better assimilate and at the same time reveals its taste - the brain gets a signal about the saturation of the stomach in time, not when you have already eaten.
In order not to taste everything at once, do not put on the table all the prepared foods - keep most of them in the fridge.
Do not sit down and eat unless you feel you are really hungry. Do not try or intercept everything on the run. Not only will you need to create a menu, but you will also need to form a certain culture of eating, one of the main elements of which is the diet.
If you cannot refuse snacks, try to make them useful. Setting a goal to lose weight, take unsweetened fruits and vegetables that are full of fiber, such as carrots and apples.
If you are used to absorbing portions quickly, it will be difficult to get rid of extra pounds. It is better to regroup and make your meals longer so that your brain has time to understand the saturation. So you will be able not only to eat, not just to eat, but also to eat less than usual.
Remember, TV and magazines are bad company. Lack of any concentration on food leads to a kind of automatism. That is, you just swallow, and then fill the spoon again, without thinking about how much you have already eaten.
Do not choose a "hungry" diet, as it can cause serious damage to your health. Preference should be given to a balanced and varied diet, such as the one that organically combines vegetables, herbs, fruits, vegetables and fish and seafood.
Review the amount of salt you consume that can cause thirst. The latter is often confused with hunger. To make the taste of dishes more intense, you can use spicy spices, lemon.
Get involved in sports. With its help you will be able to quickly adjust the figure, and with a thorough attitude - to make a relief body.
Eat better in the company of other people. The interlocutors at the meal will help to reduce the usual rate of consumption of your favorite dishes.
How to start losing weight
To combat obesity, you will need a range of tools - the right diet, consisting of healthy foods, and exercise. An active lifestyle is a necessary component, but it is better to initially put aside thoughts of rapid weight loss. This approach can lead to hormonal failures (especially in women), disruption of the cardiovascular system, loss of skin tone and other problems. You can find out where to start with the right diet for weight loss below:
First of all, be clear about your goal to set the right motivation. It should be remembered at every stage of weight loss.
Determine how many kilograms you want to lose. To do this, you can calculate using existing formulas or just remember how much weight you weighed at your current height when you looked slimmer. The goal is to set a real one, without overstating the bar.
Answer the question about how long it takes to lose weight. Getting rid of excess weight should be done gradually - the optimal speed of 2-4 kg per month.
Calculate the daily calories of your diet. Keeping a diary can give you a real picture of how many calories you eat in practice. For weight loss, reduce your daily calorie intake by 10%, but no more than 300 kcal.
Calculate the need for proteins, fats, carbohydrates. The first ones the body needs are about 0.8-1 g per 1 kg of weight. To lose weight due to fat, not muscle, it is recommended to increase the amount of proteins up to 2 kg per 1 kg of weight - do not exceed the norm of 200 g of protein per day.
To lose weight, you need to drink water. Calculate its need taking into account 30-40 ml per 1 kg of weight. Under water, we mean normal water and green tea.
Make your own menu, which consists of 4-5 meals. The interval between them should not exceed 3-4 hours.
How to make yourself lose weight
You will need not only to get involved in healthy eating, sports and get rid of harmful products, but also to find motivation. Correctly set goal will constantly move you forward. Find the right motivation by answering the question, why do you want to lose weight? Be beautiful, slim, like others, be able to wear tight clothes?
Also, get rid of the uncertainty. You can look up to famous personalities who have managed to become slim. Do not forget about the formation of new habits, because the old led you to overweight. In this regard, do not eat in the process of doing any work or on the move, be sure to have breakfast, snack useful food. This approach will help you to start moving towards your goal.
How to start losing weight
To combat obesity, you will need a range of tools - the right diet, consisting of healthy foods, and exercise. An active lifestyle is a necessary component, but it is better to initially put aside thoughts of rapid weight loss. This approach can lead to hormonal failures (especially in women), disruption of the cardiovascular system, loss of skin tone and other problems. You can find out where to start with the right diet for weight loss below:
First steps
A lot of people have a question, where do you start to lose weight when you're heavy? If you have already set a specific goal, it is time to calculate the caloric value of your diet and the need for LPG, i.e. proteins, fats and carbohydrates. Use the formula below to calculate calorie intake. You will need to multiply the result by a coefficient according to the level of exercise - 1.1 (low), 1.3 (moderate), 1.5 (high). Formula:
18 to 30 years old: men (0.0630 × Weight, kg + 2.8957) × 240, women (0.0621 × Weight, kg + 2.0357) × 240.
30 to 60 years old: men (0.0484 × Weight, kg + 3.6534) × 240, women (0.0342 × Weight, kg + 3.5377) × 240.
To start to lose weight at home more effectively, it is necessary not only to reduce calorie intake, but also to take into account the LPG. The energy value of any product consists of proteins, fats and carbohydrates. With the increase in the diet of simple carbohydrates and fats people begin to get thicker, and proteins, on the contrary, help to lose weight. At the same time, fast carbohydrates need to be replaced by slow carbohydrates. Adjusting the menu, give up flour, sweet, fat or reduce their proportion. The average parameter of the LPG should be as follows:
Proteins - 1 g per 1 kg of weight.
Fats are 0.5 g per 1 kg of weight.
Carbohydrates - 2-3 g per 1 kg of weight.