To lose weight at home, dreams, almost every second person, but how to start to lose weight, knows not everyone. Therefore, the process of losing weight systematically postpone "for tomorrow" and pounds, at the same time, just added. A visual guide to action is just what we need. When there is a clear plan that defines the sequence of process, it is easier to start losing weight. Put together a step by step guide, and call it "how to start losing weight."
Step # 1. Analysis and self-diagnosis
Define the purpose, it is necessary to perform a self-test. This is an important step at the beginning of weight loss, because results will only help to keep in mind throughout the program.
Get a personal notebook, which you can reflect all the stages of the plan. You should like it, because soon you can use it multiple times a day.
- Perform calculations of ideal weight itself. You can use the calculator to calculate the ideal weight or basis weight, that you once felt comfortable and good. Remember that the ultimate goal is to be real, so do not overestimate your strength and capabilities.
- Do the basic measurements of the volume of the body (chest, abdomen, thighs). In the process of losing weight is the moment when the weight of "should" in place, and the amounts are still reduced.
- Save the original measurements in a notebook.
- To make it easier to track the results, make a table, on which you can record the measurements and date of measurement.
The psychological point of view. Many people openly ask ourselves: "Why can't I stop eating?". Sometimes it is stress, depression, chronic sleep deprivation and fatigue – these factors should also be treated. Better motivation, think about the stimulus.
Step # 2. Aim and timing
You've done 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 photos where you want, etc.
Install in a timely manner. Don't rush things, rapid weight loss leads to the same rapid return of weight or specification. Optimal weight loss is 3-4 pounds per month. Weigh yourself 1 time per week, and save the results in your journal.
Step # 3. Calculation of caloric intake
To begin the process of losing weight without caloric restriction does not work. To calculate the required amount 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
- 30 to 60 years (0,0484 * Weight, kg + 3,6534) * 240
- From 18 to 30 years (0,0621 * Weight, kg + 2,0357) * 240
- 30 to 60 years (0,0342 * Weight, kg + 3,5377) * 240
Next, the result obtained is multiplied by a factor, which corresponds to the exercise:
- 1.1 low
- 1,3 – moderate load
- 1,5 – a high level.
If the woman is 25-year-old, he weighs 69 kg works in the office, but he is a child, with whom he often play active games, so 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 to calculate your daily calorie. You need to perform the following steps:
- Calculation of the caloric consumption per day.
- We expect the average caloric intake per day (you will need a few days to keep a food diary, recording everything she ate and drank).
- If the amount of calories eaten exceeds the amount dissipated energy, then the result of "calorie Consumption" to reduce 500 Calories. If you don't consume energy 1800 Kcal, then began to lose weight, you can, if caloric intake should be 1300 Calories.
Important! The average weight loss a person needs to eat at least 1000 Kcal and a maximum of 1500 Calories a day. The calculations are strictly individual and depends on the original weight, height, age, gender and physical activity.
Step # 4. We expect that the demand for proteins-fats-carbohydrates
Weight loss at home perform more efficiently should not just stop there a lot. The energy value of the 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-carbohydrate, on average, the following amounts:
- Protein – 1 gram per 1 kg of body weight.
- Fats – 0.5 g per 1 kg of weight.
- Carbohydrates – 2-3 g per 1 kg of body weight.
Weight amount of proteins-fats-carbohydrates change. To accurately determine the right amount in your diet, use the calorie table proteins-fats-carbohydrate, the app on your phone or online services. An accurate calculation it is better to buy electronic kitchen scale.
Step # 5. Tea drinking diet
Weight loss is important, not only eat too much, but you need to pay attention to adequate 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, which is not retained in the body and flush out toxins and slag accumulation.
Learn all the secrets, after studying the article on how to drink water to lose weight our website.
A large amount of fluid you should drink in the morning to prevent the formation of edema.
Step # 6. Make a diet because of calories and protein-fat-carbohydrate
Proper weight loss is not the background of fasting or in one and the abundant consumption of food of the day. You need to eat 5-6 times a day, but the amount per dose should not exceed 250 grams. The average is 3 full meals (Breakfast, lunch and dinner) + 2-3 snacks in between. This same technique will help not to break into the first days of the diet.
Label Breakfast after 20 to 40 minutes after waking and following meals every 3-3. 5 hours. The main dinner is 2-3 hours before bedtime, and if it takes more than 4 hours, do another dinner.
The daily number of calories is split the meals so that more than half were eaten up to 14 hours a day. This Breakfast for weight loss should contain carbohydrates, and for dinner it is recommended to only protein.
Step # 7. Make the individual menu
The preparation of the menu, you can use the special tables, which contain information about the caloric content and composition of proteins-fats-carbohydrates. Meals to choose the best according to personal preference. If the diet is still the favorite products, the decline will be more difficult.
Immediately make a list of forbidden foods and supplements themselves. Excluded from the diet there are products that fat: meat, flour, sweets, fizzy and sugary drinks, fatty foods, mayonnaise and other sauces adipem the container. 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 tomorrow night or in the morning, the day (in this case Breakfast you should already be laid out).
Buy new dishes are small in size. She is beautiful and to lighten the mood.
Step 8 Choose physical exercise
If not immediately, then at some point, you have to combine exercise. What is it to you to decide. You can choose any of: at home exercises, Jogging, fitness, TABATA fitness, dance, cycling, swimming, etc. it is Important that physical activity gives you pleasure, so you can keep them on a regular basis and achieve incredible results in weight loss.
Now you know where to start to lose weight. Despite the common opinion that you only need to stop to eat, conscious approach to the process of losing weight will give more effective results. When planning a weight loss and perform all the calculations of the home you know how much to eat correctly, and how lack of exercise leads to. We just think that we eat a little, and the whole day on their feet, and the calculations prove it – why we gain weight.
Make your diet plan, look for strong motivation and begin to change inside and out as soon as possible!