Many of those who want to lose weight, resort to the most popular way to achieve their goal - "do not eat." And it doesn’t matter, you need to lose weight by 10 kg or by 20. Everyone starts with diets. Unfortunately, radical dietary restrictions, such as mono-diets (a day on apples, kefir, buckwheat for a week, etc.) and nutrition less than 1200 calories work only in the short term. You lose 5 kg in a week or two (and sometimes all 10 kg, if the excess weight is more than 50 kg), and then the weight "rises". There’s nowhere to cut food further, and the body begins to require food - even with steel willpower, it is impossible to deny your body vital nutrients for too long.
The only effective ways to lose weight once and for all: proper nutrition and regular sport. Everything else - pills, extreme diets for 10 days, periodic training until losing heart rate - can only give a temporary effect, while the negative effect on health can be permanent.
Rule # 1: Count Calories Correctly
In order to lose weight, you need to consume less calories than spend. Calculate the daily rate and take 200-300 calories from it. You will receive daily weight loss for weight loss. For beginners, as a rule, it is difficult to "see" how many calories come from food per day, so at first it’s better to weigh, count and record everything. Over time, you will feel if there are enough calories per day, without counting.
Do not cut calories too much - the metabolism will slow down and you will not lose weight at all. Never fall below 1200 calories per day, try to consume at least 1600-1800 calories (for women) and 1800-2000 calories (for men) .
Rule # 2: Set Realistic Goals
Very often, those who want to lose weight try to do it quickly, sometimes in a week, preparing for some kind of event - a wedding, vacation, birthday, etc. Yes, losing weight by 5 kg per week is quite realistic - but the fat in these 5 kg will be about 500 g. The rest is water and intestinal contents. After you take it all back, also with a gain - the body will slow down the metabolism and gain more prosap, in case you decide to torture it with a rigid diet again. Therefore, set your goal to lose weight by a couple kg per month - this is more than a realistic goal. You can save just such a plumb line for a long time.
Think what’s better - in a month it’s 10 kg easier, and in a year - 20 heavier; or - after a month to lose weight by 2 kg, and after a year - by 25? There is no option when you lose 10 kg in weight and stay at that weight for the rest of your life, just like Santa Claus and the Tooth Fairy. Do not believe charlatans who convince you otherwise.
Rule # 3: Consider Your Body Type
It doesn’t matter how much you want to be like a magazine model - it’s possible that your body will not be able to maintain health with such a low percentage of fat. And your proportions will never look as attractive as the proportions of models. Try to be the best possible version of yourself (s), but remember that health is always more important than perfect appearance.
Rule # 4: Remember to recharge the batteries!
Even if you are losing weight, that is, consciously eat less than you need, it is important not to forget that the body needs energy, vitamins and minerals for training and recovery. Physically active people need to eat balanced - about 50% of all calories are carbohydrates , 20-30% are fats , 20-30% are proteins . It’s not worth composing your menu entirely from dietary and nonfat foods, in addition, in industrial semi-finished products and finished products (yoghurts, sweets on a sweetener) there are a lot of harmful additives and few nutrients.
Your breakfast should consist of proteins, healthy fats and slow carbohydrates. For example - eggs, cottage cheese, oatmeal. Snack - fruits, nuts, fresh vegetables.
Rule # 5: Strength Training
Strength training (fitness, bodybuilding, crossfit ) not only burn a large number of calories by themselves, but also accelerate the metabolism. That is, you will burn more calories just sitting on a chair. Also, to “feed” the muscles, the body spends additional calories, which helps to lose weight even faster (provided that you do not increase the daily caloric intake).
Rule # 6: Remember Cardio
he could and you can
If you have a lot of excess weight, then it may be easier to start with cardio workouts - on an Elliptical trainer , treadmill , or voluminous circle workouts . But even when there’s not so much excess fat anyway, one sometimes wants to afford a “tasty one” - and instead of reducing the rest of the diet, you can work out these extra calories with the help of additional cardio.
Rule # 7: Find a Good Coach
Yes, not everyone can afford to pay for the services of a qualified trainer. Nevertheless, if you buy dietary products, sports nutrition and fat burners , diet pills, clothes for “when you lose weight”, and now “let them motivate” - it will be much more efficient to spend this money on a trainer. He can not only show you the exercises and draw up a training program, but also tell you with proper nutrition and motivate in training. And if you pay a few classes in advance - you definitely will not miss them!
Rule # 8: Measure Your Success
When the main goal is to lose weight, most people follow the arrow of the scales. The slightest deviation to the right, in the direction of increasing weight, is failure and failure. However, do not forget to take measurements with a centimeter: chest, waist, hips. Sometimes the weight stands still, and the volumes decrease - this means that the fat becomes less, but at the same time muscles grow ! Also remember that drinking water at night + salty foods = water retention in the morning . This can also cause weight gain. But don’t worry, the next day everything will return to normal. Women at the end / beginning of the menstrual cycle are also characterized by water retention and weight fluctuations for this reason. Do not panic or indulge in gluttony. Wait a week and you will begin to lose weight again.
Rule # 9: Keep a Food Diary
At first, the food diary is the best helper for losing weight. Put everything in it: every “random” candy, every sandwich or apple. Only objectively assessing your daily calorie intake, you can begin to move in the direction of weight loss. Very often, those who say, “I don’t eat anything and still don’t lose weight,” simply underestimate the amount of calories they consume per day.
Rule # 10: Set Your Goals More Important Than Weight Loss
Sooner or later, the day will come when your motivation to lose weight weakens. Despite all the efforts and strict adherence to the regime, the arrow of the scales will freeze for a week, and you will want to quit proper nutrition and training, and instead lie around all day in front of the TV with a bowl of dumplings. At such moments, it’s good to have a stronger motivation than just weight loss. It can be preparation for a marathon, tickets purchased at sea (where it is impossible to hide your body under baggy clothes), betting with friends, taking care of your health - moral and physical. Yes, you can afford to "relax" and take a break from the race for the body of dreams. One missed workout and an extra 300 calories will not be able to cross out your work and put an end to goals. Therefore, the next day wake up and instead of reproaching yourself for yesterday’s relaxation, forget about it and start making plans for today.