How to start losing weight? Now the subject of weight, diet and sports is covered with many rumors and myths. Several things, such as how to get rid of unwanted volumes, are controversial. Despite the variety of techniques, there are basic and universal rules that work for absolutely everyone. In this article we will talk about them.
The environment and lifestyle have changed dramatically in recent decades. Lots of fast food, various street food, cafes and restaurants appeared, people started eating out and using delivery services more and more, portion sizes increased significantly and at the same time it became more difficult to choose healthy foods.
In addition, work and leisure have become sedentary. Despite the known benefits of physical activity, there is a declining trend around the world. According to the latest EU reports, 6 out of 10 people over the age of 15 do not play sports or very rarely do so. At the same time, a significant portion of Europe's adult population spends more than four hours a day sitting, which can affect their health and appearance.
Thus, many factors affect what we eat and what lifestyle we choose, that is, we must make conscious choices in order to begin to make changes.
Decide on your motivation to lose weight
Often this stage is not given due attention, and once the desire to adapt to your favorite clothes or take beautiful photos on the beach is an effective goal. But aesthetic appeal is only one side of the coin, the other is more important and significant: the desire to get rid of complexes and doubts, the desire to have a healthy child, the need to get rid of shortness of breath, hormonal disorders. and other related problems.
It's always hard to take the first steps, you want to postpone it, pause it or give up the idea altogether. In addition, unrealistic goals for weight loss are often set at the beginning, which leads to high expectations, which in turn leads to frustration, stress and lack of progress. Do not be guided by the principle of either everyone or nothing. Set the desired end goal and many intermediate (real! ) Goals. Imagine building a route for a car, the principle is the same.
Remember that eating shouldn't be a workout bonus or the "eating" of the chocolate you eat. Sin is the killer of motivation.
Also, analyze why you are overweight. Is this a recent change or a long-term picture? Are you starting to do different things - eat more outside the home, reduce your activity, or change your diet? Knowing the root cause will help you move faster towards your goal.
The quieter you go, the further you will go
Weight loss is a systematic and long-term process. Even small weight loss (5-10% of total body weight) can provide health benefits such as improving blood pressure, cholesterol and blood sugar levels, and reducing risk factors for chronic diseases associated with obesity.
Do not resort to radical diets and tiring fasting systems. They lead to rapid weight loss in the first few weeks, but are less likely to work in the long run because such lifestyle changes may not be sustainable. As soon as you cancel the regimen, go back to old habits and start gaining weight.
Also, keep in mind that women generally have a higher fat-muscle ratio than men, and the metabolic rate is 5-10% lower at rest. For example, an 8-week study involving more than 2, 000 participants on a low-calorie diet (800 kcal per day) showed that men lost 16% more weight than women under the same conditions.
Consider the quantity and quality of food consumed
Most people do not know how many calories they eat. According to a study published in the New England Journal of Medicine, two groups of people with similar weight, height, body fat ratio, education level and more were asked to report how many calories they consumed per day. Both groups underestimated the actual amount by an average of 1, 000 calories!
Determine your daily calorie intake
Determining how many calories you should take is half the battle, but it's also important to consider the nutritional value of the foods. For example, 500 calories in chips is not the same as 500 calories in raw vegetables.
Nutritionists insist that it's important to follow a weight loss routine - burn more calories than you consume. The daily deficit should be an average of 500 kcal. In this case, you can lose a kilogram in two weeks without even resorting to physical activity. But in the long run, this method will not work, over time, the body becomes stressed and anxious due to constant lack of nutrients, and in a critical situation, the body begins to accumulate fat instead of losing weight. .
Reduce your portions
This is where size matters. Over time, portion control will turn from a healthy habit into a lifestyle that eliminates constant overeating. An easy way to reduce the size of the service is to use a smaller plate. Another is to eat more slowly so that the brain has time to receive a signal of satiety. On average, this takes about 20 minutes.
Half of your plate should be vegetables, a quarter should be low-fat protein sources (chicken, turkey, fish, eggs), and the rest should be whole grains or whole grains.
Reduce carbohydrate intake
When you eat foods rich in simple carbohydrates (such as cakes, soda, white flour bread, or fried potatoes), your body secretes insulin to control the flow of glucose into the bloodstream. Studies show that high blood sugar levels after a few hours lead to a feeling of hunger, desire to eat and often overeating. Fast and refined carbohydrates quickly fill the body with energy, but when consumed in excess, they turn into fat reserves. Prefer complex carbohydrates and make sure you combine them with natural fiber.
Eat more whole foods
All foods are rich in vitamins and trace elements without chemical additives and processing. These include fresh fruits, vegetables, meat, fish, seafood, legumes, eggs, nuts, etc. They speed up metabolism, regulate weight, reduce hunger and affect hormone production.
One study involved 786 people divided into two groups. One of them was on a low micronutrient diet and the other on a high micronutrient diet. Although about 80% of participants generally consumed fewer calories, they felt full after a high-micronutrient diet.
In addition, all foods are free of trans fats. A recent study found that monkeys who ate more artificial trans fat gained an average of 7. 2% more weight than monkeys who ate a diet rich in monounsaturated fats.
For daily amounts of water
Drinking water speeds up your metabolism by 24-30% and helps you burn more calories. One study showed that consumption was 0. 5 liters. Drinking water half an hour before a meal helped dieters consume fewer calories than non-drinkers and lose 44% more weight.
Avoid juices and fizzy sugary drinks. According to research, their daily consumption is associated with a 60% increased risk of obesity in children.
If you replace your daily intake of a glass of juice or soda with water, you can reduce your annual calorie intake by an average of 219, 000 kcal. Impressive, isn't it?
Choose an effective workout to lose weight
Regular exercise is very important for both physical and mental health. A disciplined and purposeful increase in the frequency of exercise is often critical to successful weight loss.
The WHO recommends that people between the ages of 18 and 64 exercise at least 150 minutes a week.
The easiest and most cost-effective way to exercise is aerobic exercise.
- Examples of moderate-intensity aerobic activities include badminton, brisk walking, cycling, and tennis.
- Examples of high-intensity aerobic activity are running, swimming, team sports (football, basketball), etc.
- In addition, you can apply useful rules to your daily routine: take the stairs instead of the elevator or escalator, take a stop and walk to your destination, keep your car a short distance from your home or office, and so on.
If you exercise properly, pay attention to your heart rate (heart rate), use different techniques and intervals, cardio is important for weight loss.
Of course, it is important not only to lose weight, but also to maintain muscle tone. Resistance exercises are important to create a toned body. Studies show that strength training helps maintain a high metabolic rate and prevents the loss of valuable muscle mass.
There are many training rules for both home and gym.
Prefer loads on all muscle groups, not local ones. By exercising only in the abdomen, you will not lose weight in the back and abdomen for a long time, as evidenced by the results of many studies. The same goes for losing weight on the legs, hips, arms and other parts of the body.
According to research, one of the most common barriers to weight loss is lack of time, with more than 73% of women surveyed saying they do not exercise for this reason. Circular, fat burning and high-intensity interval training, which is not more than half an hour and is considered the most effective for weight loss, helps.
Circular trainingtakes an average of 30 minutes. This involves alternating several exercises (usually 5 to 10) for different muscle groups and resting at intervals between them. This method improves your aerobic fitness and burns calories efficiently.
Fat burning exercisesIn principle, it is similar to a circle, but the complex consists of higher intensity loads performed continuously in different muscle groups. Rest is allowed only after the completion of the training block.
It has gained great popularity in recent yearshigh-intensity exercisestakes 5-30 minutes a day. They vary between maximum activity and rest (one to two). For example, you run for 1 minute as fast as possible, then walk slowly or rest for 2 minutes, then repeat everything again. Studies have shown that this method of training helps to burn 25-30% more calories than other sports.
Special circuit training- 30-minute fitness for women, including warm-up, cardio, strength training, cooling and stretching. Each exercise takes place under the supervision of a trainer who oversees the training technique, teaches and selects the optimal load option. The exercises are conducted in simulators designed taking into account the physiological characteristics of the female body. They are based on hydraulic resistance and are safe for all physically fit people.
Learn to enjoy exercising and training to lose weight. Think about how much energy, joy, and self-satisfaction training gives you.
Get support
Losing weight is not easy and it is more difficult to do it alone. If you are trying to get rid of these extra pounds and improve your overall health, remember that you do not have to go this way yourself. You can find like-minded people offline or online and join them.
Studies have shown that support, healthy competition, and regular display of results can help maintain consistent training performance and be more responsible in the process.
Track your progress
Self-control is the most important factor in successful weight loss. When we see real, tangible movement toward our goals, we become more motivated to keep working. The most important thing is not to hang.
Don't just focus on weight. Weight loss will be followed by fatigue and constant tiredness. Pay attention to the indicators around the waist, hips, chest, legs and arms. Measure them at the same time interval, for example, every 2 weeks or once a month. Draw numbers on a notebook, in a program or on special web portals. This will help you to monitor the results and analyze which actions give the most results.
Remember that losing weight is a step-by-step process, so don't be discouraged if those extra pounds don't go as fast as you'd expect. Your task is to learn to lose weight properly, not in 3 days.
Eliminate stress and insomnia
Healthy sleep is just as important as proper nutrition and exercise.
Studies show that irregular sleep is associated with an 89% increased risk of obesity in children and a 55% increase in adults. Also, insufficient or poor quality sleep slows down the conversion of calories into energy (metabolism). When damaged, the body can store unused energy in the form of fat. In addition, poor sleep can increase the production of insulin and cortisol, as well as interfere with the regulation of appetite hormones leptin and ghrelin. It is leptin that sends satiety signals to the brain.
Another study found that sleepless people consumed 385 calories more per day than those who slept regularly and adequately. So you can gain an extra 7 pounds a year simply because of a disturbed sleep rhythm.
When it comes to stress, it causes the release of the hormones adrenaline and cortisol. Whenever you feel anxious, cortisol is trapped in the bloodstream and signals the body to replenish its food reserves with carbohydrates, which often lead to overeating.
The researchers found that an 8-week stress management program led to a significant reduction in BMI in overweight and obese children and adolescents.
Here are some ways to deal with stress:
- collar
- meditation
- breathing exercises
- walking in nature, gardening, etc.
Do not use diet pills
The idea of magic diet pills to melt your fat like a dream is tempting. But unfortunately, this is too good to be true (unless it is already clear).
Some of the side effects of diet pills are:
- Depletion of the nervous system
- Increased blood pressure
- Increased heart rate
- Disorders of internal organs
- Insomnia
- Dizziness
- Anxiety
- Lazy bowel syndrome
Diet pills often promise immediate results, but do not interfere with your diet or lifestyle, which makes your body "unhealthy. "So, even if you can eliminate the unpleasant side effects and get short-term results, you will eventually return to where you started. We have dedicated a separate article to fat burners, explaining in detail their disadvantages, benefits and possible risks.
Remember, you need to fundamentally change your fitness and eating habits to achieve lasting results.
New weight loss books, articles, TV shows and videos are published every day, but there is no one-size-fits-all solution for healthy weight loss. What is suitable for a person may not work for you, because the body reacts differently to different foods and loads, depending on genetics and many other factors. Finding the right method will take time and patience, dedication and regularity.
Make real changes in your diet and physical activity to become a part of your lifestyle to lose weight without suffering, otherwise you will quickly return to your old habits and original weight.