How to start losing weight properly?

Increasingly, we see very crooked women on the streets of cities. If earlier their age was considered to be 45+, now more and more young girls under 30 are beginning to suffer from weight problems. Poor nutrition and a sedentary lifestyle leave a mark on our appearance, sometimes stronger than genetics.

Surprisingly, many young women often do not think about serious health care and weight loss, thinking that it is very difficult or, conversely, a very easy process: you just want to - and fats will disappear. itself. But this is not the case. And the sooner we start managing our weight, the easier it will be to keep it at a normal level.

How to motivate yourself to lose weight, what goals should you set, where to start so as not to fall and not end the problem? After all, it is important not only to lose weight, but also to combine low weight for a long time, to make it the norm.

How to start losing weight

Let's say you take weight loss seriously. Exercise and diet immediately come to mind. And then comes that dear Monday, when you start a new life, sign up for the gym, give up bread and sweets, eat only unsalted vegetables and grains, and torture yourself with daily physical force.

And then a few weeks pass, some holidays happen - and you fall apart. After all, 1 slice of cake, 1 missed sports day will not affect anything. You think, "I'll solve it later, " and you take the second candy.

After such breaks, it is difficult to train in the gym next time, I really want to feel sorry for myself and reduce the load. Then you skip a few more workouts, and on a weekend you leave them completely to cook barbecue with your friends in nature. Gradually, your enthusiasm disappears, exercise does not bring joy, it becomes a heavy exercise, it becomes increasingly difficult to follow a diet, and the weight lost in the first weeks returns.

This is the most common weight loss scenario: start exercising and lose weight intensively with great enthusiasm, and then lose weight. After that, few people can start from scratch.

To prevent this, you need to lose weight gradually. It is forbidden to limit yourself to food until you lose consciousness, as well as to train with all your strength. And the biggest key to success is the right motivation! Instead of giving up food, you should focus on exercise and regular exercise.

Motivation is the most important key to success in losing weight

Now let's take a look at where the proper weight loss process, which can easily become your habit and lifestyle and does not require excessive stress or extreme restrictions, begins.

How to motivate yourself to lose weight? Here are some simple rules:

1. Remember the reason that gave you the idea of being overweight. For example, an ugly bulging belly in your favorite clothes, unsuccessful photos, a feeling of great inner anxiety in the background of skinny friends. An important stimulus may be the desire to satisfy the opposite sex. Or maybe you are looking forward to the start of the summer season and are afraid to undress on the beach?
2. Once the most important reasons for wanting to lose weight come true, you will feel more anxious about these extra pounds. Decide for yourself that you are starting to lose weight now, forget the mystical "next Monday"!
3. Change your diet today, exercise should become a daily mandatory activity! Check out the nearest fitness centers near your home and subscribe to one of them.
4. Dispose of all unhealthy, unhealthy and unhealthy foods in the refrigerator. Just follow your own logic. In the future, as you expand your knowledge of proper nutrition, the habit of buying only healthy foods will become unconditional. After a few months of such a life, it will be hard to imagine how it is possible to eat what is on the shelves of the refrigerator!
5. Print your most ugly picture, hang it next to the picture of the person of your dreams. If you have an irresistible urge to eat something very high in calories, eat at night, look at these photos.
6. Repeat to yourself: the delicious cake stays in your mouth for only a few minutes, and in your stomach for a few weeks. Remember that 100 grams of sweets is a minimum of 30 minutes of intense sports activity!
7. Make sport an integral part of your life. In the beginning, you will force yourself to go to the gym. But if you don't give up, you will win, it will be difficult to imagine your life without training for a month or two!
8. Start shopping for smaller, prettier clothes. Getting into it is a great incentive!
9. Reconcile with your conscience. Do not test your willpower. If you want something unbearably sweet or harmful, eat it. Only such "weaknesses" should occur in rare cases, with the exception of rewarding yourself for a longer workout, for example.
10. Avoid strict diets. The basic rule to follow every day: "The number of calories in food should be less than what is spent in the gym. "

Exercise is the most important factor in successful weight loss

For people with a good metabolism and a moderately active lifestyle, exercise is not so important for those who are overweight.

For lean people, normal daily activities are enough to restore energy balance. But if you are overweight, exercise should become a regular and mandatory activity, such as brushing your teeth.

If you are new to sports, it is better to train with a coach for the first few months. He will teach you how to organize your day properly, proper physical activity, diet, and safe use of sports equipment.

When you start exercising yourself, remember that any workout should start with a 10-minute warm-up of all the muscles and end with one stroke and a stretch.

It is recommended to replace strength training with aerobic exercise, and 1-2 days of rest for different muscle groups after strength training.

The most effective, energy-intensive exercises are interval training, cross-fit, complex sports exercises, during which all muscle groups are involved.

Every time sports start to bother you, think of your favorite dessert when you get tired of training. This is one of the options for good inner motivation. If you do active sports and burn 600-900 kcal for each workout, then you can buy 50-100 grams of biscuits or dark chocolate. After all, the caloric content of such sweets is 2-3 times lower than your energy expenditure.

To lose weight, a proper diet during active exercise can look like this:

1. Breakfast - a carbohydrate, high-calorie food. Prefer slow carbs.
2. Lunch: fruits, sweets, proteins.
3. Lunch: proteins and some fats.
4. Before exercise - fast carbohydrates + quality proteins.
5. After exercise - protein food. Eliminate fats, fast carbs.

It is necessary to eat 4-5 times a day, to refrain from snacks between meals, it is necessary to eat before exercise.

Final recommendations

The most important thing to increase motivation while losing weight is to see the first results. They usually appear only 1, 5-2 months after changing the normal rhythm of life, and sports become an integral part of it.

With some nutritional limitations, initially 3-4 weeks of training, there will be no noticeable improvement. This period will be the most difficult. After all, I had to give up so many things, it is very difficult to do and the result is zero. But if you put up with it for the first few weeks, the pounds will start to melt from the second month. Believe me, this will be the best motivation to continue your lifestyle!

Try to surround yourself with like-minded people, strong people with the same goals. It is easier to follow a proper diet together and observe the training process.

Remember, a positive attitude, strong desire, exercise and maintaining a negative calorie balance are, in fact, everything you need to successfully cope with the problem of excess weight!