To lose weight at home dreams almost every second person, but how to start to lose weight, knows not everyone. Because of this, the process of losing weight systematically postponed for "tomorrow" and kilograms, meanwhile, just added. A visual guide to action is just what we need. If there is a clear plan that defines the sequence of process, it is easier to start losing weight. Compile a step by step guide, and call it "how to start losing weight."
Step # 1. Analysis and diagnostics
To determine the purpose, it is necessary to conduct a self-test. This is an important step in the beginning of weight loss, because the result becomes the only guideline to keep in mind throughout the program.
Get a personal notebook in which you will be able to reflect all stages of the plan. You should like it, because soon you will access it several times a day.
- Make calculations ideal weight for yourself. You can use the calculator calculate the ideal weight or to base the weight that you ever felt comfortable and good. Remember that the ultimate goal must be real, so do not overestimate your strength and capabilities.
- Make basic measurements of volume of the body (chest, abdomen, thighs). In the process of losing weight there are moments when the weight of "should" in place, and the volumes continue to decrease.
- Record your initial measurements in a notebook.
- To make it easier to keep track of your results, make a table where you can mark your measurements and date of measurement.
Psychological aspect. Many people are openly asking themselves: "Why can't I stop eating?". Sometimes there is stress, depression, chronic sleep deprivation and fatigue – these moments are worth fighting for. For better motivation, think of a stimulus.
Step # 2. Aim and timing
You did the calculations and got some results – they become the main goal that you can visualize, not to be broken. Make a colorful poster, post in a conspicuous place your photos where you like, etc.
Install real-time. Do not rush things, rapid weight loss leads to the same rapid return of the weight or breakdowns. Optimal weight loss is 3-4 kg per month. Weigh 1 time a week, and record the results in your journal.
Step # 3. Counting caloric intake
Start the process of losing weight without limiting caloric will not work. To calculate the required volume can be at home with the help of a special calculator or using the formula:
- 18-30 years (0,0630 * Weight, kg + 2,8957) * 240
- From 30 to 60 years (0,0484 * Weight, kg + 3,6534) * 240
- From 18 to 30 years (0,0621 * Weight, kg + 2,0357) * 240
- From 30 to 60 years (0,0342 * Weight, kg + 3,5377) * 240
Next, received result must be multiplied by a factor which corresponds to the level of physical activity:
- 1.1 to a low level
- 1,3 – moderate load
- 1,5 – a high level.
If a woman is 25, she weighs 69 kg works in the office, but she has a child, with whom she often played active games, then we get the following result:
Diet Kcal = (0,0621 * 69 + 2,0357) * 240 = 1517 * 1,3 = 1972.
The result can be a signal in order to complete the "eat" and start eating right.
There is another way of calculating daily caloric. You need to perform the following steps:
- Counting calorie consumption per day.
- We expect the average calorie intake per day (you need a few days to keep a food diary, writing down all I ate and drank).
- If the amount of calories eaten exceeds the amount of dissipated energy, then the result of "calorie Consumption" subtract 500 Calories. If you spend energy on 1800 Kcal, then start to lose weight you can, if caloric intake would be 1300 Calories.
Important! The average for weight loss a person needs to eat at least 1000 Kcal and no more than 1500 Calories a day. The calculations are strictly individual and depend on the initial weight, height, age, gender and physical activity.
Step # 4. We expect the demand for proteins-fats-carbohydrates
To weight loss at home carried out more effectively is necessary not simply to stop eating lot. Energy value of food consists of proteins, fats and carbohydrates – this is the basis of nutrition. With the increase in the diet of fats and simple carbohydrates a person starts to get fat. Proteins are the opposite – help to lose weight.
To lose weight, every day should eat proteins-fats-carbohydrates in the average of the following amounts:
- Proteins – 1 gram per 1 kg of body weight.
- Fats – 0.5 g per 1 kg of weight.
- Carbohydrates – 2-3 grams per 1 kg of body weight.
The weight amount of proteins-fats-carbohydrates will change. To accurately determine the right amount for your diet, use the calorie tables indicating the proteins-fats-carbohydrate, the app for phone or online services. For accurate calculation it is better to buy an electronic kitchen scale.
Step # 5. Make drinking diet
For weight loss it is important not only to overeat, but you need to pay attention to a sufficient intake of plain carbonated water. Each person needs to drink at least 30 ml of water per 1 kg of body weight. Tea, coffee and other drinks do not count – it is important to accustom himself to the simple water that is not retained in the body and flushes out toxins and slag accumulation.
Learn all the secrets, having examined the article about how to drink water to lose weight on our website.
The main volume of liquid you should drink in the morning to prevent the formation of edema.
Step # 6. Make diet given calories and protein-fat-carbs
Proper weight loss is not in the background of fasting or disposable and excessive consumption of food per day. You need to eat 5-6 times a day, but the amount of servings should be no more than 250 grams. The average is like 3 full meals (Breakfast, lunch and dinner) + 2-3 snacks in between. This same technique helps not to break into the first days of the diet.
Enter Breakfast after 20-40 minutes after waking and following meals every 3-3. 5 hours. The main dinner should be 2-3 hours before bedtime, and if it took more than 4 hours, make a second dinner.
Daily amount of calories must be allocated between the meals so that more than half were eaten up to 14 hours a day. This Breakfast for weight loss should consist of carbohydrates, and dinner it is advisable to do only protein.
Step # 7. Make the individual menu
For the preparation of the menu you can use special tables that contain information about the caloric content and composition of proteins-fats-carbohydrates. Dishes are best to choose according to personal preference. If the diet will remain the favorite products, the fall will be harder.
Immediately make a list of forbidden foods and supplements for themselves. Excluded from the diet have products which fat: meats, flour, sweets, fizzy and sugary drinks, fatty foods, mayonnaise and other sauces adipem continet. From these products should be abandoned forever.
Always plan your meals in advance. In advance make a shopping list to the grocery store. Pre-think and prepare what you will eat. Better to do it either in the evening tomorrow or morning on the day (in this case Breakfast you should already be laid out).
Purchase the new dishes are small in size. She needs to be beautiful and to lighten the mood.
Step 8 Choose physical activity
If not immediately, then at some stage you will have to connect physical activity. What will it be for you to decide. You can choose any type: home exercises, Jogging, gym, TABATA fitness, dancing, bicycling, swimming and t.. d. it is Important that physical activity gave you pleasure, then you will be able to hold them regularly and achieve amazing results in weight loss.
Now you know where to start to lose weight. Despite the common opinion that you just need to stop to eat, conscious approach to the process of losing weight gives more effective results. When planning for weight loss and for carrying out all calculations in the home you know how much to eat really, and how sedentary you are. We just think that we eat a little, and the whole day on her feet, and calculations will prove it – why we get fat.
Make your diet plan, look for strong motivation and start to become inside and out as soon as possible!