Decided to lose weight, but don't know where to start? We offer you step by step instructionshow to start to lose weight at home (or in the gym). This memo is suitable for both men and women regardless of age and number of extra pounds.
Successful weight loss consists of two components: a balanced diet and exercise. So, where do we propose to start losing weight?
Food: step by step instructions
Step 1: remember the main rule of weight loss
The first step towards getting rid of excess weight is to remember the main principle of weight loss. You lose weight when you consume less food than your body is able to spend during the day. In this case, the energy begins to eat from the stockpile of body – fat. So basically the process of losing weight comes down to limitations in food and creating a deficit of calories.
How much would you not tried to find a magic pill for excess weight, remember that no dietary restrictions to lose weight impossible. Although, of course, there are people of asthenic type, which does not recover regardless of the amount of food consumed. But if that's not your case, it means that no dietary restrictions you can not do.
There is no magical combination of foods, no foods with negative calories (like grapefruit or broccoli, as many people think), there are no miracle pills that burn fat. For weight loss enough to eat less than the body is able to spend. Here's a good example:
Step 2: determine the power system
Any diet and nutrition system is essentially creating the same calorie deficitin which your body begins to consume fat from its reserves. Therefore, from a practical point of view it doesn't matter how you create this "deficit". Can count calories, you can choose from the popular diet, you can go on a proper diet (PP), can simply reduce the consumption of high-calorie foods. Regardless of what diet or nutrition, you choose a calorie deficit you will lose weight.
Why for weight loss, we recommend to turn on proper nutrition:
- This is an effective way to lose weight without stress, starvation and low calorie diets.
- It is the most balanced way of eating suitable for everyone.
- Proper nutrition will help you review your dietary habits, so as not to gain the weight back.
- This way of eating involves a wide variety of products, there are no strict limits in products, as in the diets.
- Proper nutrition is the prevention of many diseases through diet and more of a competent choice of products.
Step 3: calculate your calorie target
If you have a large excess weight, you will lose weight on proper diet even without counting calories. If you have a small weight (less than 10 kg), in addition to proper nutrition, you may have to count calories. Especially if you follow all the rules of PP, and in the course of a month or two not seeing any results, it is best to start counting calories to make sure that you eat with a deficit.
Even if you choose another power supply system or diet, we still recommend you to calculate your normal daily caloric to understand which numbers to navigate. Be sure to compare your selected menu with this standard, to determine whether you have a bias in favor of too much or shortfall in calories.
Whatever diet you have chosen and what would be a stunning effect for you is not promised, it is not advised to lower the daily calorie intake below 1200 calories. It is harmful to health and increases the risk of breakdowns.
Step 4: optimize your diet
You must understand that even small restrictions in the diet is still limitations. And you probably won't feel full during the day. It is therefore important to optimize your menu to not be in constant hunger and not break the diet.
Remember simple rules. Start the day with a wholesome Breakfast, do not skip meals, drink 2 liters of water, do not make big breaks in food, don't forget about the small meals throughout the day. It is especially important not to abuse the fast carbohydrates that cause a feeling of hunger due to the insulin spike.
Step 5: conduct an audit of products
Of course, not necessary to completely eliminate "sweets and harmful" from your diet to lose weight. Sometimes it is enough to reduce their number, in order to meet my quota of calories. But if you want to lose weight and cleanse the diet, you will need to revise your list of favorite products.
Try to replace sweets with fruit, morning sandwiches – oatmeal, sweet yogurt – kefir. When going to the store side of the bypass sections with hazards, trying to stay off the shelves with fruits, vegetables, meats and natural dairy products. So you get rid of the temptations and will be able to improve your diet not only during diets, but in the future period.
Workout: step by step instructions
If weight loss is so dependent on power (and in fact knowingly speak, that the result of weight loss = 80% nutrition, 20% exercise), then why do you need to exercise? Let us emphasize that the training will help you:
- to burn the extra calories
- to speed up the metabolism
- to tone and tighten the body
- to maintain muscle mass
- increase endurance and strengthen the heart muscle
Possible to lose weight without exercise, but with practice the process will go faster, and the quality of the body will improve. Of course, if you have any contraindications or you really don't like the sport, then to rape your body does not need. But if you just consider yourself athletic enough or tough person, in this case it is better to discard questionable. There are many workouts and exercises for beginners, where do not have to have the experience of teaching.
It is also important to refer to lack of time. Even the busiest person can find at least 20 minutes a day to workout at home. It can be an evening after work or, on the contrary, early in the morning. Even exercise for 15-20 minutes will help you strengthen the muscles and improve the body and charge a good mood for the whole day.
What to do if..?
- If you don't plan to practice, we recommend to increase daily activity: walk more often, take long walks, try to avoid passive entertainment. Although the increased daily activity will be useful to all regardless of training, and even weight loss. But those who are not involved in sports in particular. You can also pay attention to training on the basis of walk that you can perform at home with TV or music.
- If you are planning to go to group sessions, choose a program based on the suggestions in your fitness and physical capabilities. If you have time, spend training in the gym 3-4 hours a week.
- If you are planning to go to the gym, we highly recommend you to spend at least a few introductory 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, just for you, below is a step by step plan of where to start from.
Step 1: determine the type of classes
So you've decided to train at home. It's really very convenient, home workouts every year is gaining popularity. Many are even equipped with a home mini-gym, purchasing a variety of sports equipment and doing calmly, without leaving home. The first question you have to decide for yourself you want to do on their own or ready for video training?
Training for the finished video is convenient because you do not need to "reinvent the wheel", for you have compiled a lesson plan, sometimes for several months. Now offered such a huge variety of home programs that absolutely everyone can find the perfect workout. Regardless of your level of training, specific goals, the availability of fitness equipment and the original data you will have the opportunity to find the best option.
Self training is good because you don't need to find a program. You can always make a lesson to suit your ability, focusing on their basic knowledge or information on the Internet. But this option is suitable only for those who are willing to choose exercises wisely to regulate the intensity and train offline.
Step 2: choose a specific program
When you select a program or set of exercises, always proceed from the following principles:
- Choose a programme and exercises based on their level of training, never workout "in mind".
- Don't be afraid to progress and gradually complicate classes.
- Periodically change your program to avoid stagnation and increase the efficiency of training.
- Use additional fitness equipment to enhance a workout.
- It is impossible to train only one "problem area" for weight loss, you need to train the entire body in its entirety.
Step 3: buy fitness equipment
You can do at home without using additional equipment, but the fitness equipment is essential if you want to do some work on strengthening muscles to vary the exercises, increase the intensity of your workouts. Not necessary to purchase heavy equipment (dumbbells and ankle weights), you can purchase a compact fitness bands, resistance bands or TRX, which do not occupy much space and are easy to take with you.
And don't forget to buy sports shoes:
Step 4: plan a schedule
If you are doing an hour a day, can train 3-4 times a week. If you are doing 20-30 minutes per day, you can train 5-6 times a week. Of course, focus on your individual abilities, sessions can be as often and less often. If you take a workout that they usually contain a schedule of 1-3 months.
Step 5: choose class time
In terms of effectiveness, no matter what time of day should exercise. Again, to better focus on their individual biorhythms. Your morning workout will help you to cheer up, however, at this time the body is still not awakened, so the physical loads may be heavier. Workouts in the evening more convenient for working people, but intensive classes are at night can disrupt sleep. Choose the best time of day to practice can only be experienced through.
Motivation and tracking results
We must mention another important part of the process of losing weight is about motivation. Without setting a goal and tracking intermediate results will be very difficult to realize its intention. It's the attitude, confidence and a sensible assessment of their own capabilities will help you to lose weight without any problems.
Step 1: record your results
First fix your source data: find out body weight, measure the volume, snap a photo in a bathing suit. The scales don't always give an objective characteristic, so it is not only figures in kilograms, but also changes in the quantity and quality of the body. Weigh yourself once a week, measure the volume and take pictures twice a month. It is not necessary to do this more often, weight loss is not a sprint! If you like to weigh every day, it is better to leave this habit, such as daily monitoring only discourages.
Step 2: set a goal
In any case, do not set sky-high goals and the more specific tasks like "I want to lose 5 kg in a month". The body may have their own plans about weight loss, and his schedule may not coincide with your wishes. Better set yourself a training target, target power or target activity in the fresh air. In other words that depends on you and your motivation.
Step 3: be ready for different periods in losing weight
Prepare yourself for the fact that the weight will change in leaps and bounds. Usually in the first week there is an active drop weight – it takes the excess water from the body. Then drop the weight at a slower pace. Sometimes it can be a good disadvantage, and sometimes to gain weight. And this is absolutely normal! This does not mean that you are doing something wrong.
A good illustration of the process of weight loss will be chart below. As you can see, from the starting point in the 57 kg to endpoint in 53 kg weight was moving in a zigzag. At one point there was even a jump in weight up to 1,5 kg. But if you evaluate the whole picture, the weight for 3.5 months gradually decreased. Please note, not 3.5 weeks, 3.5 months! Incidentally, the question of how to lose 10 pounds in a month.
Step 4: tune in not just to lose weight and change lifestyle
Many people think that you can sit 3-4 weeks on the diet to lose those extra 5-10 lbs and go back to my old lifestyle with excess food and low physical activity. And this is a very common mistake dieters. If you want to lose weight by a certain date, and to keep the achieved result, you will have to completely change the way of life.
Imagine you were dieting or eating at a small caloric deficit and lost weight to the desired shape. What happens if you go back to eating without restriction (calorie surplus)? Correct, you will again gain weight. So do not look for easy ways to clean your diet from unhealthy, high-calorie, fatty foods. Not for a short time, and for life if you want to keep its shape.
Step 5: do not fall into fanaticism
Losing weight is really not a simple process, requiring you to moral restraint and willpower in the long run. However, we urge you to keep a cool head and not exhaust itself hungry diets and excessive physical stress and not to focus only on the issue of weight loss. Try to live life to the fullest, just eating right and adding a comprehensive physical activity.
If the morning weigh-in causes you fear, you avoid talking about food and constantly feeling depressed, then maybe you should take some time to let it go, to give yourself the blame for failures and to reconsider its approach to weight loss.