Decided to lose weight, but you don't know where to start? We offer you a step by step guide onhow to start losing weight at home (or in the sports hall). This overview is suitable for both men and women regardless of the age and the amount of excess pounds.
A successful process of weight loss is composed of two components: a balanced diet and exercise. So, where we propose to start losing weight?
Eating: a step-by-step instructions
Step 1: remember the main rule of weight loss
The first step on the way to get rid of excess weight – is it to remember for each other the main principle of weight loss. You lose weight, when to consume, eat less than your body is able to digest during the day. In this case, the energy begins to eat from stockpiles on the body – fat. So basically the process of weight loss comes to restrictions in the food and create a calorie deficit.
How much would you have tried to find a magic pill to lose weight, remember that without the restriction in the diet to lose weight impossible. Although, of course, are the people of asthenic type, which is better regardless of the amount of food consumed. But if this is not your case, this means no restriction in the diet you can't do.
There is no magical combination of products, there is no food with negative calories (kind of a grapefruit or broccoli, as many are accustomed to think), there are no miracle pills, burning fat. For weight loss is enough to eat less than the body is able to digest. Here is a good example:
Step 2: decide system power supply
Any diet and power systems, in fact, create the same caloric deficitin which your body starts to spend fat from your inventory. So from a practical point of view no matter how you create this "deficit". You can count calories, you can choose popular diets, you can move on to proper nutrition (PP), you can simply reduce the consumption of energy-dense foods. No matter what diet or power supply system you choose, with a deficit of calories, you will lose weight.
Why for weight loss we recommend that you go right to proper nutrition:
- It is an effective method of losing weight without stress, starvation and low-calorie diets.
- It is the most balanced way of eating that is suitable for absolutely everyone.
- Proper nutrition will help you to reconsider your eating habits, and therefore do not gain the weight back.
- This way of eating includes a wide selection of products, no strict restrictions in food, as in the diet.
- Proper nutrition is the prevention of many diseases by diet, and more than competent selection of products.
Step 3: find your peace calories
If you are very overweight, then you will lose weight on the proper nutrition and even without counting calories. If you have a small weight (less than 10 kg), then in addition to proper nutrition, you will probably have to count calories. In particular, if you follow all the rules of PP, and already in the course of a month-two do not see any results, then it is better to start to count calories to be sure that you eat with a deficit.
Even if you have chosen a different system of eating, or diet, we still recommend that you calculate your daily intake of calories to realize what characters to navigate. Necessarily compare your selected menu with this standard, to determine whether you have skewed towards hitting, or the lack of the calories.
What would you the diet you choose and what would be a huge effect of you is not promised, do not recommend to skip the daily norm of calories below 1200 kcal. It is harmful to health, and increases the risk of failure.
Step 4: optimize your diet
You must realize that even small restrictions in the diet – is it as a limitation. And it is likely you will feel satiated for the whole day. This is the reason why it is important to optimize your menu to be in a constant state of hunger, and not from the diet.
Do not forget about simple rules. Start the day with a rich breakfast, do not skip meals, drink 2 liters of water, do not make big breaks in the meal, do not forget about the small receptions of food during the day. It is particularly important, do not overdo fast carbohydrates, which cause the feeling of hunger due to the insulin release.
Step 5: audit products
Of course, it is not necessary to completely reject the "sweetness and sarcasm" from your diet, how to lose weight. Sometimes it is enough to reduce their number, to meet your your intake of the calories. But if you want to not only lose weight, but also cleanse the food, then you will need to reconsider your list of favorite products.
Try to replace sweets – fruit, morning sandwiches – oatmeal, sweet yogurt – yogurt. A trip to the store you go around the party of separation with danger, trying to stay on the shelves with fruit, vegetables, meat, and natural milk products. So get rid of temptation and be able to improve your diet not only during the diet, but also in the next period.
Exercise: step-by-step instructions
If weight loss is so dependent on the power supply (and no wonder they say that the result of weight loss = 80% nutrition, 20% training), then why the need to play sports? Let us once again emphasize that the exercise will help you:
- burn extra amount of calories
- to speed up the metabolism
- to lead in the tone and tighten the body
- preserve muscle mass
- improve endurance and strengthen the heart muscle
Lose weight can be even without the sport, but with practice the process will go faster, yes, and the quality of the body will improve. Of course, if you have any contraindications, or just do not like the sport, then to rape your body is not necessary. But if you just think, that alone is not enough sport or a hardened person, in this case, it is better to put aside all doubts. There are many exercises and workouts for beginners, where it is not necessary to have the experience of teaching.
Isn't it worth it to also refer to the lack of time. Even very busy person can find at least 20 minutes a day to exercise at home. It can be in the evening after work, or on the contrary, early in the morning. Even exercise for 15 to 20 minutes will help strengthen the muscles and improve the body, and also charge a good mood for the whole day.
What to do when..?
- If you do not plan to participate in the training, then we recommend that you increase your daily activity: the more often go on foot, enjoy long walks, try to avoid passive leisure. Although the increase in daily activities will be useful for all, regardless of the existence of the exercise, and even weight loss. But those who are dedicated to sport, in particular. You can also pay attention to the exercise on the basis of walk that you can perform at home in front of the tv, or the music.
- If you plan to walk in a group lesson, then select the program on the basis of the deals in your the fitness club and physical abilities. If you have time, put to practice in the gym 3-4 hours a week.
- If you plan to go to the gym, then we recommend that you spend at least a few initial lessons under the guidance of a personal trainer. Otherwise there is a risk of an ineffective workout or even injury.
- If you plan to train at home, then just for you below are presented a step by step plan, how to start a workout.
Step 1: determine the type of persecution
So you've decided to exercise at home. It's really very convenient, home workouts, with each passing year just gaining popularity. Many even equip a home mini-gym, get a variety of sports equipment and to issue quietly from the comfort of your own home. The first question that you will have to decide for yourself whether you want to engage yourself, or prepared a video-training?
Exercise ready video comfortable that you won't have to "reinvent the wheel", for you have already drawn a plan of the class, sometimes even for several months in advance. Now offers such a huge selection of domestic programs, which are absolutely everyone can find for yourself the perfect workout. Regardless of your level of education, the specific objectives, availability of fitness equipment and input data, you will be able to find the optimal variant.
A separate exercise is good, that you don't have to choose for themselves the program. You can always assemble the activity under your options, focusing on their basic knowledge or information on the internet. But this option is only suitable who is willing to choose the exercise, intelligently regulate the working burden and to practice independently.
Step 2: choose a specific program
When choosing a program or complex of exercises, always proceed from the following principles:
- Choose your program and exercises based on their level of training, don't workout "on the grow".
- Don't worry, progress and gradually complicate the exercise.
- Regularly replace the program, to prevent stagnation and increase the efficiency of teaching.
- Use other fitness tools, to diversify the training.
- You cannot train only one "problem zones" for weight loss, it is necessary to train the entire body completely.
Step 3: buy fitness equipment
You can practice at home and without the use of additional tools, but the fitness tool you need if you want to work effectively to strengthen the muscles, enrich teaching, increase the intensity of your workouts. Optional to obtain heavy equipment (dumbbells and weights), you can buy compact fitness rubber expanders or loops TRX, that don't take up much space and is very easy to take with you.
And also don't forget to purchase sports shoes:
Step 4: schedule a schedule
If you exercise an hour a day, then you can practice 3-4 times a week. If you are at 20-30 minutes a day, you can train 5-6 times a week. Of course, look at their individual options, training can be both more, and less often. If you have a complex workout, then usually the one requested, the finished plan for 1-3 months.
Step 5: choose exercise time
In terms of effectiveness it doesn't matter what time of day following exercise. Again it is better to focus on their own biorhythm. Exercise in the morning will help you to cheer up, but at this time the body is still not awakened, so the physical load may have a harder time. Exercise in the evening are more suitable for working people, but intensive lessons for the evening can disrupt sleep. Choose the optimal time of day for exercise is possible only in a proficient manner.
Motivation and tracking results
We can not say about another important part of the process of weight loss – about the motivation. Without setting goals and monitoring of the interim results will be very difficult to implement its intention. Exactly the attitude, confidence in their abilities and a good estimate of your own capabilities will help you to lose weight without any problems.
Step 1: fix your results
In the first place secure your original data: determine the weight of the body, measure volumes, take a picture in a bathing suit. Scales always give an objective assessment, therefore, are not only important data in kilograms, but also changes in the volumes and quality of the body. Weigh yourself once a week, measure the volumes and do a photo twice a month. Not worth it to do it more often, weight loss – it is not run for a short distance! If you like weighing every day, then it is better to leave this habit, because such a daily check only discourages.
Step 2: put the goal
In no case do not put your giddy goal, and the more specific tasks of the type "I want to lose 5 kg in a month". In the body, can be their plans regarding weight loss, and his planned pace may not coincide with your desires. It is better to set yourself training goals, objectives in the field of nutrition or activity goal to fresh air. In other words, it depends only on you and your motivation.
Step 3: be prepared for the different periods in weight loss
Get ready for it, that weight will change by leaps and bounds. Usually the first week is the active weight loss – it is leaking more water from the body. Then drop the body weight it's slower pace. Sometimes it can be good minus, and sometimes and weight loss. And it's perfectly fine! This does not mean that you are doing something wrong.
A good illustration of the process of losing weight will be the schedule below. As you can see, from the start point to the 57 kg to the end point in the 53 kg weight fluctuated surprised. At one point he was even a jump in weight up to 1.5 units But if judged by the image as a whole, then the weight for 3.5 months then gradually declined. Please note than 3.5 of the week, but 3.5 months! This, by the way, on the question of how to lose 10 kg in a month.
Step 4: tuning is not just for weight loss and lifestyle change
Many think that it is possible to sit for 3-4 weeks on the diet to get rid of those 5-10 pounds and go back to your still life style with excessive eating and low physical load. And this is a very common mistake weight loss. If you want to not only lose weight by a certain date, and to keep the achieved result, then you will have to completely change the lifestyle.
Imagine that you follow a diet or eat under a small calorie deficit and true to the required forms. What happens if you go back to a diet without restriction (with excess calories)? Properly, again you accumulate weight. So don't look for easy ways to clean your diet from harmful, high, fatty products. Not for a short time, but on the whole life, if you want to keep its shape.
Step 5: not to fanaticism
Weight loss – it really is not a simple process, which requires from you the moral stamina and willpower for the long haul. However, we recommend that you keep a cool head and not to exhaust yourself hungry diet and excessive physical burden, but also to focus only on the issue of weight loss. Try to live life to the fullest, just eat properly and delivers comprehensive physical activity.
If there is a morning weigh-in gives you a feeling of fear, avoid talking about food, and constantly feeling overwhelmed, then maybe that's worth a little bit of let it go, stop with the blame for the failure and rethink your approach to weight loss.