To lose weight at home dreams almost every second person, but as you start to lose weight, not everyone knows. Because of this, the process of weight loss systematically postponed for "tomorrow" and kilograms, meanwhile, only add. A visual guide to the action, is just what you need. When there is a clear plan that defines the sequence of the process, it is easier to start to lose weight. Compile a step by step guide, and call it "how to start the weight loss."
Step # 1. Analysis and auto-diagnosis
To determine the purpose, it is necessary to perform a self-test. This is an important step in the beginning of the loss of weight, since the result becomes the only guideline to keep in mind during the whole program.
Get a personal notebook in which you will be able to reflect all the stages of the plan. You must like it, because soon you will be able to access it several times a day.
- Calculations of ideal weight for them. You can use the calculator to calculate the ideal weight or base weight that once felt comfortable and well. Remember that the final goal must be real, so do not overestimate their strength and ability.
- Make basic measurements of volume of the body (chest, abdomen, thighs). In the process of weight loss there are times when the weight of "must" in its 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 the sizes and the date of valuation.
Psychological aspect. Many people openly ask ourselves the question: "Why can't I stop eating?". Sometimes there is stress, depression, chronic sleep deprivation and fatigue these factors should also be treated. For a better motivation, to think of a stimulus.
Step # 2. Objective and the time
They have done the calculations and got some results – it becomes the main objective that can be viewed, will not be broken. Make a poster of colors, hanging in a visible place your photos where you want, etc.
Install in real-time. Do not rush things, rapid weight loss leads to the same rapid return of weight or damage. Optimal weight loss is 3-4 kg per month. Weigh yourself 1 time per week, and record the results in your journal.
Step # 3. Counting caloric intake
Start the process of weight loss without limiting calories will not work. To calculate the volume necessary can be at home with the help of a special calculator or with the following 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 corresponding to the field 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 son, with whom he 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 for you to complete the "eat" and start eating well.
There is another way to calculate caloric daily. You must perform the following steps:
- Counting calorie consumption per day.
- We expect that the average calorie intake per day (should be a couple of days to keep a food diary, recording everything you ate and drank).
- If the amount of calories eaten exceeds the amount of dissipated energy, then the result of "Consumption of calories" subtract 500 Calories. If you spend energy on 1800 Kcal, then, start to lose weight if the caloric intake would be 1300 Calories.
Important! The average weight loss that a person needs to eat at least 1000 Kcal and not more than 1500 Calories a day. The calculations are strictly individual and depend on the initial, weight, height, age, sex and physical activity.
Step # 4. We hope that the demand for protein-fats-carbohydrates
Weight loss at home carried out more efficiently and not have to stop a lot of there. 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 thicken. The proteins are, on the contrary, helps to lose weight.
To lose weight, every day should eat protein-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 proper amount for your diet, use the calorie tables indicating the proteins, the fats carbohydrates, the application for telephone or online services. For accurate calculation it is better to buy an electronic kitchen scale.
Step # 5. Do you drink diet
For weight loss is important, not only for eating, but you need to pay attention to intake enough of the plain carbonated water. Each person should 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 get used to the simple water that is not retained in the body and flushes toxins and slag accumulation.
Learn all the secrets, having examined the article on 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 fats carbohydrates
Due to the loss of weight is not the matter of fasting or in a single one and many the consumption of food for the 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 equal to 3 full meals (Breakfast, lunch and dinner) + 2-3 snacks). This same technique also helps to not break in the first few days of the diet.
Label Breakfast after 20-40 minutes after waking up and following meals every 3-3. 5 hours. The main dinner should be 2-3 hours before you go to sleep, and if it took more than 4 hours, make a second dinner.
Daily amount of calories should 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 take 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. Meals to choose the best function of the personal preferences. If the diet will remain the favorite products, the fall will be more difficult.
Immediately make a list of forbidden foods and supplements for themselves. Excluded from the diet products that fat: meat, 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. Previously to make a shopping list to the grocery store. Pre-think and prepare what you will eat. Better make it a good night, tomorrow or the morning of the day (in this case the Breakfast that should already be set out).
Purchase the new dishes are small in size. She has to be beautiful and to lighten the mood.
Step 8 Choose the physical activity
If not immediately, then at some point you will have to connect to the physical activity. What it will be for you to decide. You can choose any type: home workout, Running, gym, TABATA gym, dance, ride a bike, swim, etc. it is Important that the physical activity giving pleasure, then you will be able to maintain them regularly and get amazing results in weight loss.
Now you know where to start to lose weight. Despite the common opinion that you just need to stop eating, conscious approach to the process of loss of weight which gives more effective results. When planning for weight loss and for the accomplishment of all the calculations in the home, do you know how much to eat really, and as a sedentary lifestyle lead. We just think that we eat a little, and all day on their feet, and the calculations will prove it – why we get fat.
Make your diet plan, look for strong motivation and begin to transform yourself inside and outside as soon as possible!