Where to start losing weight to quickly get an awesome body!

Losing weight is easy. It's really easy once you have the knowledge of what works and what doesn't. Today I will give you step-by-step instructions on how to start losing weight correctly at home.

The mechanism of losing weight today is deliberately demonized and complicated. This is done so that you buy “special” techniques, the “right” products and supplements, take consultations only from the “necessary” trainers and nutritionists, sit on different diets for a long time, and the result is small and inconsistent. The Kremlin diet, Malysheva’s diet, weight loss through running or cardio, keto or paleo diet, weight loss through body wraps or using soda - even if there are results from this, they do not last long, because without knowing why a person is losing weight you will not go far.

If you do not deny the laws of physics, have a great desire to change your body and are ready to figure out how excess weight goes away, then you can lose weight by applying the principles outlined in this article. And if you still have questions, I will be happy to answer them.

The key to success in losing weight

The success of losing weight depends on a combination of two components:

1. Balanced macro and micronutrient profile of nutrition.
2. Physical activity, consisting of household activity and training thermogenesis.

Many people cannot get rid of excess weight because they do not take this and other factors into account. Therefore, the rational question becomes, why am I not losing weight even on a calorie deficit?

After many unsuccessful attempts, people become depressed due to excess weight, which can seriously delay, if not eliminate, a person’s desire to become more beautiful.

Some believe in the effectiveness of diets, fasting, or even magic pills that supposedly will help you lose weight without effort.

Others exhaust themselves with long workouts in the gym, continuing to eat as usual. And everyone wants to get rid of fat deposits as quickly as possible.

But this approach does not work from the word “at all”. Most people, in their desire to lose weight, especially at the very beginning of their journey to a beautiful body, make serious mistakes, which we talked about in the article about beginner mistakes.

My material about how to lose weight correctly will help supplement the article with errors. Be sure to read so as not to step on the same “rake” as most people.

For example, here are the most common mistakes:

• They sharply reduce caloric intake or begin to starve. At the same time, metabolism slows down and fat burning stops. On the contrary, the body stores fats in order to survive. And with such a diet, it is mainly muscle mass that is lost. During strict diets, a lack of microelements occurs, a person feels weak, and digestion is disrupted. But the desired result cannot be achieved, since after switching to a normal diet, the weight returns to the same amount.
• Refuse unhealthy foods without taking into account the calorie content of food. But you can also get extra calories from healthy cereals and vegetable dishes. Therefore, the weight does not go away, although the person seems to be eating right.
• They try to lose weight quickly, for example, lose 10 kg in 1-2 weeks. Such active weight loss is very harmful to the body, as it places excessive stress on it. It is recommended to lose no more than 3-5% of the initial weight per month. I once wrote an article about how to quickly lose weight, and that’s where I looked at the basic principles of proper weight loss.
• They believe in the effectiveness of pills, teas or dietary supplements for weight loss. They start taking medications, “Govnoslim” tea, without changing anything in their life. With this approach, at best, nothing will happen. But serious side effects may occur.

No diet works on its own without increasing physical activity. Or rather, it’s not like that, the diet will work, but it’s unlikely that you’ll be able to get a beautiful body if you just regulate your diet.

After all, fat is not just one problem; after reducing its amount, flabby, sagging muscles will come out, which will also not look very beautiful.

Just like the training program will not work unless you change your diet. Therefore, successful weight loss is only possible with an integrated approach.

Physical activity

The best types of physical activity for the initial stage of losing weight are:

1. Breathing exercises on an empty stomach. They do not require a lot of time and effort, but they provide discipline and allow you to tighten all the muscles of the body.
2. Exercise with exercises for all muscle groups before or after breakfast. It takes 15 minutes of time, but gives a boost of energy and allows you to be proud of yourself. This can be an express version of circuit training with jumps, denials, lunges, squats and abdominal exercises - they are very effective for fat burning and less tiring than standard workouts.
3. Walking. Relevant for high initial weight. In the first days, it is enough to leave 2-3 stops before your destination and walk this distance, gradually increasing it. Evening walks in the park will also be useful.
4. Run on an empty stomach or in the evening. Ideally, interval training (1 minute of running at a maximum pace alternates with 5 minutes of running at an average pace), lasting at least 15 minutes.
5. Jumping on the spot or on a skipping rope at any convenient time, but not immediately after eating. Exercising after meals is harmful to health.

The simplest type of physical activity for beginners is Nordic walking - this is a physiologically safe type of walking using special poles; as a result of this exercise, all body systems are strengthened. Its main principles:

• movements should be smooth and natural, not cause pain or obvious discomfort;
• the exercise is considered aerobic, so it is important that there are no contraindications to it in the form of cardiovascular diseases;
• with the correct technique, all muscles of the body are worked out and developed;
• It is very important before starting a workout to warm up your joints well during warm-up, especially your knees;
• Suitable for people of any gender, age and health status - it can be adapted to the individual characteristics of a person, because it is a normal walk, but complicated by some elements.

Where to start losing weight: a step-by-step system

You need to immediately understand that losing weight is a long process. In order not to harm your health, you need to lose weight gradually.

There are very specific steps that fit like puzzle pieces into an overall system that will allow you to start losing weight much more effectively.

I created this system in my head a long time ago, although I am constantly adding new knowledge to it, because... this allows you to better adapt to changes and provide increasingly effective recommendations.

We weigh ourselves

First you need to weigh yourself. Moreover, you and I will repeat this ritual every week on the same day. It's just easier that way.

For example, I weigh myself and record changes in my body weight on Sundays, because... These days I get enough sleep and can easily track my weight on an empty stomach. As a rule, there is no need to go to the factory and I can concentrate on such things.

Entries can be made either in a training diary, or in your smartphone, in general, wherever it is convenient for you.

Determining body mass index (BMI)

I already told you about BMI in the article about whether you need to lose weight. Yes, this is not a completely accurate indicator, because... With an increase in muscle mass, this index becomes significantly less stable.

This will help you understand how many extra pounds you need to lose.

Perhaps your weight is normal, you just need to adjust the volume of your abdomen, hips, and buttocks.

Body mass index or BMI is calculated as follows:

BMI= Body weight (kg)/Height (m)^2

For your convenience, I have made a body mass index calculator (below, enter your values):

Weight loss is necessary if your BMI is greater than 25.

Here are the approximate BMI values ​​that girls or men with a small amount of muscle can focus on:

• Less than 16: Significant underweight.
• 16-18.5: Lack of body weight.
• 18.5-25: Normal weight.
• 25-30: Excess body weight (overweight).
• 30-35: Initial degree of obesity.
• 35-40: Moderate obesity.
• Over 40: Highly obese.

Although this method is not currently used for men, since the weight may not be fat, but muscle mass. The more muscle there is, the less accurate the BMI is.

For example, I now weigh 90 kg and look like this:

But my body mass index is 28.4, which is generally considered overweight and obese. True, I don’t see any excess fat.

Therefore, you need to be very careful with this and not focus on BMI, but at the very beginning of your journey or with a small amount of muscle mass, in principle, it gives only marginal results.

As I wrote above, after you start losing weight, I recommend weighing yourself every week on the same day of the week and recording the results.

This will help you track your weight loss process and adjust your diet if necessary.

Taking measurements

It is also recommended to measure the volume:

1. Waist.
2. Hips.
3. Buttocks.

These are the minimum measurements that you definitely need to know before you start losing weight in order to understand in the future what is happening to our body.

Results must be recorded every week, you can also do it on Sundays, for example. This will help control the loss of body fat.

It is important that you take measurements in the same state, for example, before eating, after a morning trip to the toilet.

The waist measurement is especially important. For women, on average it should be no more than 80 cm, for men – up to 94 cm. Although, all this can be purely individual.

We carry out the necessary tests

Weight gain is often associated with health problems, a lack of certain vitamins, and hormonal imbalances.

A few years ago, I had no idea that hormones could interfere so much with losing weight, and in general developing a beautiful body, but...

Everything changes, we learn and improve, and so do I, so I studied many sources on this topic, took tests myself several times and adjusted my diet and supplement intake depending on the results.

It is hormones that can show our so-called “settings” that are now set in our body, which periodically need to be analyzed and adjusted not only to achieve results in sports and beauty, but also for health in general.

I consider the minimum number of tests that will show basic information about what is happening to your body as follows:

• CBC - Complete Blood Count, CBC;
• ALT – Alanine aminotransferase, ALT;
• Free T4 – Free Thyroxine – Free Thyroxine, FT4;
• Free T3 – Free Triiodthyronine – Free Triiodthyronine, FT3;
• TSH – Thyroid Stimulating Hormone, TSH;
• Prolactin – Prolactin, PRL;
• Total testosterone – Testosterone;
• Estradiol – E2, Estradiol;
• Progesterone – Progesterone;
• LDL – Low Density Lipoprotein, Cholesterol LDL;
• HDL – High Density Lipoprotein, HDL Cholesterol;
• Total cholesterol - Cholesterol total;
• Creatinine – Creatinine in the blood, Creatinine, Cre;
• LH – Luteinizing hormone, LH;
• FSH – Follicle stimulating hormone, FSH;
• Cortisol – Cortisol;

Particular attention should be paid to testosterone, estradiol, T3, T4, TAC (in particular, hematocrit, which will show the thickness of your blood), prolactin, progesterone and cortisol.

Other tests are also very important because directly affect our health.

LDL and HDL will show the amount of cholesterol in our blood (bad and good, respectively), and will also give us an important atherogenicity index to understand that deadly fatty plaques do not form in our blood vessels.

FSH and LH will show the state of our reproductive system, and ALT (you can also take AST) will show the state of our liver, which is the first to take a hit when any toxic substances enter the body.

Those who want to get even more accurate information need to go to a nutritionist so that he can prescribe the necessary tests, perhaps the list above will expand.

Based on their results, you can determine what caused your weight gain and adjust the state of your hormonal system so that it does not prevent you from becoming more beautiful and better.

The doctor can also help you choose the right diet and recommend vitamin supplements, but be careful here too, because many doctors and nutritionists are obliged to recommend something that will give them direct benefits (for example, they can only recommend drugs from a specific company, although there are cheap analogues).

Adjusting your diet

This is where the main “dances with a tambourine” begin, only around the kitchen table, because... the vast majority simply do not understand or do not want to accept basic things.

First, we need to create a caloric deficit so that our body experiences a slight lack of energy (kilocalories).

The starting point can be calculated by simply multiplying your weight in kg by 30, from which we get the number of kilocalories that will allow you to ensure that your body maintains its previous weight.

Next, we simply subtract 200-500 kcal from your “reference point” and get the number of kilocalories that will allow you to lose weight smoothly and safely.

You can see the calorie content of certain foods on my blog here.

You need to pay attention to the products you eat.

The diet must consist of complex carbohydrates, proteins, unsaturated fats and fiber.

In order not to go into all the details of such a calculation, I created a cool calculator for calculating BJU and calorie content depending on your goal:

There are certain norms for their use; it is undesirable to either increase or decrease this amount. It is recommended that carbohydrates make up 40-50% of the diet, proteins – 25-35%, fats – 20-25%.

• Carbohydrates are the main source of energy. But fast carbohydrates, which are contained in white flour and sweets, almost immediately enter the blood in the form of glucose and contain a large amount of it per unit mass of the product, so because of them we very quickly begin to acquire a thick layer of fat. Be sure to read my article about the glycemic index of foods, it contains everything you need to understand what you need to eat from carbohydrates on a diet. It is recommended to consume complex carbohydrates, which take a long time to digest and evenly release glucose into the blood. These are cereals (buckwheat, bulgur, basmati rice, brown rice, maybe even some potatoes), durum wheat pasta, and some vegetables. They need at least 6 g per kg of body weight. By the way, be sure to read my article about the functions of carbohydrates to better understand how to choose carbohydrates for your diet.
• Proteins are the building blocks for muscles. They are needed to support immunity, normal metabolism, and in general, so that you can function normally and build muscles. Each person requires 1-2 g of protein per 1 kg of body weight. On a diet, this figure can reach 2.5-3 g of protein per 1 kg of body weight. It is better to get them from animal foods (since they have a more complete amino acid composition for our body): lean meat, fish, cottage cheese, eggs. Amino acids, by the way, are something like building blocks that make up the proteins of our body and not only ours. As usual, I advise you to read my article about the functions of proteins. It will definitely bring clarity to the process of creating your diet.
• Saturated and unsaturated fatty acids are also necessary for the normal functioning of the body. It is impossible to limit the consumption of fats, since they are involved in the absorption of vitamins, maintaining the elasticity of blood vessels, brain activity, the formation of the membranes of our cells, and even in the formation of hormones, including sex hormones, which is very important. 0.8-1.1 g per kg of body weight is required per day. It is necessary to obtain fats from vegetable oils, fish, and nuts. Flaxseed oil and fish oil are especially useful.

Calorie content of food

The main rule of losing weight is to reduce the caloric content of your diet.

And if the first thing we did was adjust our diet and remove everything sweet and overly fried and fatty from the diet, then the next thing we do is reduce the caloric content of the diet.

Calories are the energy that the body spends on any movements, brain function, and the functioning of internal organs. Just imagine that the brain, even in a calm state, even in sleep, continues to consume 15-20% of the energy of our body.

If a person consumes fewer calories than he spends, that very cherished process of burning fat for us begins.

The body receives the missing energy from them. This is why people who eat high-calorie foods gain weight more often. Excess carbohydrates, which are the main source of energy, are stored in fat.

Moreover, if you choose between sweet and fatty, then sweet is more harmful for us, I talked about this in my class course “Rational Fat Burning”.

To start losing weight, you need to create a kilocalorie deficit.

I’m not afraid to repeat myself again, this is a magical rule that is the foundation of any diet.

Then the body will switch to internal reserves, starting the process of burning fat deposits.

But generally accepted norms, when it is recommended to consume a certain amount of calories, often do not work. The calorie content of the diet should be determined individually.

It depends on the characteristics of the constitution, physiology, age, gender, muscle mass, and physical activity. But it is not recommended to consume less than 1200 kcal; this is perceived by almost any adult body as stress and starvation.

As I said above, calorie content can be approximately determined by multiplying your weight in kg by 30, and then subtracting 200-500 kcal from this amount, so you will begin to lose weight.

Therefore, the first step towards creating a calorie deficit should be to calculate the daily caloric content of food.

To do this, during the week you need to eat the way you want, without limiting yourself. But all products must be weighed and their calorie content calculated. You need to write down the number of calories you eat every day.

After a week, add up the results and divide by 7. This way you can determine your average daily calorie intake. We compare it with your reference point (remember just above you multiplied the weight by 30?) and it should approximately coincide.

If not, then we first start from the actual value that you and I ate during the week and divided by 7.

To start the fat burning process, you need to reduce your average weekly caloric intake by 10-30%, depending on physical activity.

Drinking regime

You definitely need to drink water. On average, you can adhere to the following guideline: 30-35 ml are required per 1 kg of body weight. Water helps remove toxins and participates in all metabolic processes.

To more accurately calculate water consumption for each specific person, use my water consumption calculator:

It is recommended to drink a glass of water immediately after waking up, and then half an hour before each meal. This will help improve digestion and avoid overeating.

It also often seems to a person that he is hungry, although he is thirsty. Therefore, it is better not to snack between meals, but to drink a glass of water first.

Well, don’t forget to read the article about whether you should drink water during training.

Physical activity

It is imperative to increase physical activity. During muscle work, blood circulation and metabolic processes improve.

Exercise will not only speed up the fat burning process. They will help avoid muscle loss and sagging skin. In addition, physical activity costs calories. Namely, their deficiency helps to launch the fat burning process.

The best type of physical activity for weight loss is cardio.

They affect all muscles, train the cardiovascular and respiratory systems.

At least 3 hours of such exercise per week is recommended. Cardio exercises include dancing, running, jumping rope, aerobics, and sports games.

Cardio training to burn fat can significantly speed up your progress because... will successfully help in the oxidation of fatty acids released during and after strength training.

Since we are talking about strength training, which allows us to make our body even sexier and more beautiful, it is worth remembering two materials on my blog that will allow you to start training correctly:

• Training program for beginners;
• Training program for girls;

The above articles will greatly expand your horizons in terms of strength training and allow you to progress much faster.

If someone doesn’t understand what we’re talking about, then strength training is exercises with dumbbells, in simulators, push-ups, planks, which use an anaerobic (airless) method of energy supply.

They will help avoid muscle loss and work on those areas of the body that seem lagging and disproportionate. Such exercises can be performed every other day (in fact, more often, simply using microperiodization).

Another training rule is to increase the load gradually, i.e. there should be a gradual progression of loads. You must constantly increase it, because... this will force your muscles to constantly adapt to the external load and grow.

Although, on drying, because... When losing weight, don’t really expect to gain muscle mass. A calorie deficit is not the most favorable condition for the growth of new tissues in the body.

In addition to special training, you need to increase household activity. Walk more, ride a bike, walk home instead of taking the elevator.

It is better to walk 1-2 stops. And at home, whenever possible, do simple exercises.

Psychological comfort

You should try to avoid stress. When a person is in this state, his body produces a lot of cortisol. Remember above we talked about the importance of hormonal stability?

As a result, metabolism slows down, toxins accumulate, and digestion worsens. And many people respond to stress with severe hunger and cravings for sweets.

It is psychological discomfort, and not physical, that often makes people lose their diet, start eating out of their minds, and skip workouts.

Try to take care of your nervous system and protect yourself from stress.

Dream

The daily routine is very important. Sufficient rest is necessary for the muscles to recover and the hormonal system to come into order.

This will help avoid fatigue and loss of muscle mass. But sleep is also very important for losing weight.

You need to sleep at least 8 hours every night. This will help reduce the effects of stress. During sleep, the body recovers. Sometimes this is even more important than training. People who don't get enough sleep are more likely to gain weight, and this has been proven by repeated studies.

How do I know this? Read my article about sleep for weight loss. There are many links to real scientific research.

By the way, I also recommend reading my article on this topic about whether daytime sleep is beneficial.

Necessary dietary supplements

You can start taking multivitamins and dietary supplements that will compensate for the lack of essential nutrients. They help speed up metabolic processes, improve digestion, and reduce appetite.

I have reviewed many dietary supplements that I recommend taking for weight loss, you can read about them here and here.

I myself really love various supplements and was even able to highlight for you the best sports supplements that are quite inexpensive and should be taken on an ongoing basis.

Reasons for weight gain

Modern fashion mercilessly dictates the “90-60-90” rule - women stubbornly eat three cabbage leaves and sigh sadly as they look at the folds at their waist in the mirror. If at the age of 20 it is not difficult to be slim and vibrant, fortunately, the metabolism allows it, then the older a woman becomes, the harder it is to lose kilos. Until the age of 30, many ladies hope for a magical “maybe”, believing that a miracle will happen and she will magically lose 5 kg by tomorrow. And he sits, drinks laxative herbal teas, eating custard cake with appetite.

The female body, which has crossed the 30-year mark together with its owner, will no longer forgive such mistakes. And there are several reasons for this:

1. Lifestyle becomes calmer. Most ladies of Balzac's age no longer have any drive or youth activity in their lives. Routine! And the sofa is so comfortable after a hard day at work...
2. Hormones start to go crazy. Even though the scary words “menopause” and “menopause” are still far away at the age of 35, the endocrine system is already beginning to play unpleasant jokes. With age, the production of progesterone slows down and is replaced by an excess of estrogen, which stimulates the accumulation of fat in unnecessary places.
3. A woman, without expecting it, consumes more calories per day than she needs for normal life activity. Over the years, metabolism slows down, so every extra chocolate you eat will be deposited on your waist.

Knowing the main reasons why excess weight appears by the age of 35, you can begin to properly get rid of the “calories” stuck to your waist. You need to lose weight correctly based on the advice of professional nutritionists; too harsh diets will only harm the body. This also applies to heavy training.

Where to start losing weight: psychological attitude

To start losing weight, you first need to realize that weight correction is required. Motivation is the main thing.

My article about how to understand that it’s time to lose weight will help you figure this out.

It is recommended to write down why excess weight is a hindrance, what the goal of losing weight is, and what you want to achieve. It is advisable to set yourself a specific goal, how many kilograms you need to lose weight or how many centimeters to remove from your waist.

For example, I always advise you to find a picture on the Internet with the ideal body of the person you want to be like or, even better, an Instagram account that you can follow daily.

If you are interested, you can follow my Instagram:

https://www.instagram.com/volkovkit/

You need to motivate yourself because losing weight will help you gain a slim body and self-confidence. In this case, the wording must all be positive.

There is no need to doubt or scold yourself. It's also important to get rid of excuses. Most often people say that they don't have time. But counting calories is not as time-consuming as preparing a hearty lunch, and you can study at home while watching TV.

To create the right psychological attitude, you need to adhere to several rules:

• admit that there is excess weight and you need to get rid of it;
• understand that no one forces you to do this, this is a personal desire;
• enlist the support of friends and family;
• If a breakdown occurs, there is no need to scold yourself.

It also happens that a person is afraid to go to the gym, because... thinks that they will laugh at him there. Believe me, a person who has been training in various gyms for more than 10 years, in gyms everyone is focused only on themselves and doesn’t really care what they look like.

Well, even if someone glances at you? Don't care? It is quite possible that in a few months this particular person will look at you enthusiastically and be motivated by your amazing results.

In short, read my article about how to overcome fear and finally go to the gym.

Advice from nutritionists

You won’t be able to lose weight without changing the habits that led to excess weight - don’t forget about it. If it turns out that the day before you ate too much food, then limit yourself the next day - you can eat vegetable soup without salt, low-fat cottage cheese and drink a herbal drink instead of tea. Adjust the number of calories according to the rhythm of your day. Before work, in the morning, you can give yourself some relief, at lunch, limit yourself a little, and it’s better to make dinner light. In addition to this:

• Eat only while sitting still, and not on the go, because... When snacking in a hurry, there is a high risk of eating much more than usual.
• Put a little less food on your plate than you are used to eating.
• Be content with what is already on your plate - never report.
• When going grocery shopping, make a list in advance so you don’t buy anything unnecessary.
• During meals, do not read newspapers, books, or watch TV. Focus only on nutrition.
• Eating more than one dish at one meal is not recommended.
• Hold a piece of food in your mouth longer to feel full by eating an order of magnitude less than usual.

Where to start with proper nutrition

Switch to the new menu gradually, but do not force yourself into strict restrictions - there is no need to mock your stomach. Be sure to keep a diary, writing down at the end of each day any foods you eat and their calories. Thanks to such statistics, you will be able to make timely adjustments until the right habits are consolidated. Food should be varied. Also, avoid visiting restaurants, bistros and cafes.

How to start a diet

A psychological attitude is what you need! At the same time, think carefully about whether you can fulfill all the requirements of the chosen diet; for example, it will be difficult to follow a special menu if you are often away from home and eat. When creating a menu, you don’t have to write everything down in tables - you can mentally plan what and when you will eat this week. Find like-minded people with whom you can constantly share your problems and results.

How to switch to a new diet

First of all, you need to remember that classic diets usually do not help you lose weight.

For each person, the diet should be compiled individually. There is no need to force yourself to eat something just because it is healthy. Psychological comfort is also very important. Therefore, the transition to a new power system should be gradual.

For example, I can’t stand chicken breast, so it’s not in my diet, even though it’s super healthy.

It is important that there is comfort in compliance; this is the concept of an ideal diet.

After all, to successfully lose weight, it must become a habit. Therefore, you need to rearrange your diet so that it is comfortable. The food should be liked and not cause rejection or discomfort. You need to immediately try to choose a diet and regime so that you can stick to it later without problems.

There are several tips from nutritionists that coincide with my opinion on what nutrition should be like in order for it to contribute to weight loss:

1. You can’t skip breakfast, it’s the main meal that triggers your metabolism; (here is an article that explains the benefits of breakfast)
2. There should be 3 main meals and 2-3 snacks, this will help you not feel hungry;
3. in the first half of the day, consume carbohydrates and proteins, in the second - proteins and fiber (vegetables);
4. reduce the serving size, it should be no more than 200 g;
5. you can’t eat at night, as there is a high probability that this will increase the amount of fat in your body (this, in fact, is not always the case, so you can read my article about whether you can eat after six);
6. While eating, you cannot be distracted; you need to concentrate on the food, chewing every bite thoroughly.

And the main thing in such a transition is its gradualness.

I talked about this here.

You shouldn’t eliminate all unhealthy foods at once; it can be difficult to know what to replace them with. It is recommended to extend the transition to a new power system for 2 weeks.

1 Week

You should start by eliminating simple carbohydrates from your diet. The following products are incompatible with weight loss:

• sugar, sweets;
• cakes, pastries, cookies, confectionery;
• Bread and bakery products (you can leave only a little bread made from wholemeal flour);
• breakfast cereals;
• carbonated drinks (Pepsi without sugar is fine, it helps from time to time), store-bought juices, yoghurts and curds with additives.

We replace fast carbohydrates with complex ones. These are whole grain breads and porridges. If you can’t do without sweets, dried fruits, sweet fruits, and honey are allowed. They should be consumed in the first half of the day.

Also in week 1 you need to change your cooking methods. You should not fry foods, as this makes them less digestible and contains more trans fats.

You need to steam, boil, stew or bake with little or no oil.

2 week

You need to gradually eliminate other harmful foods. Remove sour cream, mayonnaise, ketchup and other sauces from your diet. It is also important to stop drinking alcoholic beverages.

It is recommended to keep a food diary, recording all the foods eaten during the day. This way you can understand which of them are a source of extra calories and which should be avoided.

I recommend the FatSecret smartphone app, where you can very quickly and conveniently add food and control your diet.

It is also recommended to avoid the following foods:

• chips, crackers, fast food;
• sausages, frankfurters, smoked meats;
• bakery products, pastries;
• semi-finished products, canned food;
• salted, pickled foods;
• fatty meat and dairy products.

Why start losing weight

Some people cannot get rid of excess weight because they do not understand why they should do it. It seems to them that it’s good enough. But in fact, obesity greatly reduces a person’s quality of life and leads to the development of serious diseases.

Losing weight is necessary for several reasons:

• Increases endurance and performance. The person becomes more mobile. All this increases self-confidence and helps you achieve success in life.
• You need to get rid of fat deposits to improve your appearance. A slender figure is more attractive. A girl will be able to wear short skirts or wear an open swimsuit on the beach without embarrassment.
• To improve your health. Obesity causes disturbances in the cardiovascular system, shortness of breath, pain in the legs and back.
• Obesity can cause depression, bipolar disorder, and anxiety.

You can find more reasons and read about this in more detail in my article about why to engage in bodybuilding.

Lifestyle adjustments

Research by scientists has confirmed that stress contributes to the growth of centimeters at the waist. Many people prefer to eat away stress with chocolate, which immediately affects their appearance. With constant psychological stress, adipose tissue becomes denser and grows quickly, making it difficult to get rid of. Learn to relax, do meditation, try to reduce your stress levels.

Sleep at least 7 hours a day, during which time the body has time to prepare for the new day and restore reserves. It will become easier for you to move and play sports, all internal processes will proceed according to the clock.

Stop smoking and alcohol. They poison the body, cause fluid to accumulate in the body and do not contribute to a healthy lifestyle. Against the background of general recovery of internal organs after giving up cigarettes and strong drinks, the subcutaneous fat layer will begin to dissolve faster as metabolism improves.

Where to start losing weight for a woman

Most often, women try to lose weight. They gain excess weight faster, which is due to physiological characteristics, the influence of hormones and weaker muscles.

But even with severe obesity, with the right approach, you can get rid of fat deposits. It is important to set yourself a goal and understand why you need to lose weight. A woman is recommended to start losing weight after her period.

At this time, it will be easier for the body to adapt to a new diet and get used to physical activity.

In general, I have a whole section on my blog that shows what proper drying should look like for girls. Be sure to read it.

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 at home

To lose weight, you don't have to visit the gym or nutritionists. You can do this yourself at home. To adapt to a new nutrition system, you only need a pair of dumbbells (if not, then you can use bottles of water), motivation and support from loved ones.

It's also easy to increase your physical activity at home. You don't need almost anything to get started. It is only advisable to purchase a gymnastic mat, dumbbells, and a couple of simple exercise machines.

But at first you can even do without special equipment: replace the mat with a blanket, dumbbells with water bottles, and a gymnastic stick with a towel or rope. Clothes should be comfortable and light.

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