How to lose weight? What to start

It is easier to go to the target, when you have a clear action plan for a day, for a week, one month and so on.

Common diets are also a sort of nutritional plan, because they all guarantee a certain result. But what do you do, if you don’t know where to start weight loss?

AS. The first thing you need is a pace action plan. It will free you from your fears for future difficulties and will help you mentally grant you for the weight loss process.

How to start weakening?

1. It establishes a clear goal

This is a very important phase when the weight of your goal is lost, it forms a correct and efficient motivation.

The goal you lose is something you need to remember at every phase of weight loss. To see it, or that becomes the most concrete and real possible, you can draw it, glue, photography or assembly from something. It is important to be able to happen to you clearly and strive to reach it.

A) exactly how much do you want to lose weight?

To get something, you have to understand what you are doing well. To reach the way you can lose weight, you must know which is the optimal weight indicator or what forms do you want.

It is possible to calculate the optimal weight using some existing formulas. Or remember which weight you had when you felt beautiful and thin. It would be good to avoid establishing high standards, but rather to set real objectives, divide weight loss into the phases.

B) What time do you have to lose weight?

It is necessary to determine the period in which you want to lose weight. This is necessary not to lose concentration and have an incentive. The terms must also be real and achievable. Taking into account the weight loss rate of 2-4 kg per month (this is the optimal weight loss rate when burning fat), calculates the desired time to achieve your goal, plus 1-2 months to strengthen the result and develop the elasticity of the body.

It will be motivating if the date until you try to lose weight will coincide with an important event or a significant holiday. The desire to look extraordinary will be a further incentive.

2. Calculate the daily calorie intake of your diet

To lose weight, it is necessary to consume more calories in relation to those received by food and drinks.

A) Calculate the consumption of daily calories

Calculate approximately how many calories you spend one day, from your normal lifestyle.

B) calculates the caloric contribution

To do this, remember everything you ate yesterday or what you eat during the day. If you find too difficult to remember everything, for a few days write everything you eat and drink and in what quantities. And then calculate the calories using the product table.

Keeping a dietary diary will help you get a real image of what you eat (similar to a training diary). Even if you think you don’t eat anything, this does not mean that you should lose weight quickly.

C) calculates the daily intake of calories for weight loss

For this reason, it requires the amount of daily consumption of calories and decreases 10%, but no more than 300 kcal, because a sudden reduction in total calorie intake will bring the body into the economy and will begin to preserve fat.

Your daily diet is not less than 1200 calories, but should vary in the interval 1500-2000 kcal, depending on the body. If you have calculated the caloric content of the diet and you have obtained a figure greater than 2000, it is necessary to reduce the caloric content of the diet of no more than 100-200 kcal. This is enough to avoid hunger and discomfort. And necessarily includes physical activity!

3. Calculate the need for proteins, fats and carbohydrates

The body needs 0.8-1 grams of protein for 1 kg of body weight per day. But if you wonder how you can lose weight without losing your muscles, but on the contrary, the amount of protein should be increased to 2 grams for 1 kg of weight (but without exceeding the norm of 200 grams of proteins per day, even if your weight exceeds 100 kg).

For weight loss, the amount of fat consumed daily should not exceed 50-60 grams.

The rest of the calorie content is based with carbohydrates. But keep in mind that it is necessary to consume complex carbohydrates. Fresh vegetables can be consumed in unlimited quantities (except potatoes). Just pay attention to the consumption of sauce salad in case you eat vegetables salad.

4. Calculate the water requirement

The increase in water consumption is a good thing. Take a bottle of water with you and gradually drink during the day and fill the bottle as needed. This will distribute the correct quantity of water during the day. It is recommended to drink at least 1.5 liters of water per day, increasing the volume in the hot season.

5. Draw an individual menu

How can you lose weight by drawing an individual menu? Within an hour after awakening, it is necessary to serve breakfast during the day, another 3-4 meals (2 main snacks +). The break between meals must not exceed 3-4 hours.

The menu must be prepared taking into account individual food preferences and, of course, the calculations obtained. Try to divide the daily caloric intake into more or less uniform tables. However, the last meal should be the lightest and the first most difficult mass.

That’s all I wanted to tell you. I wish you all the heart of success and I achieve your goal. Before!