3 most effective steps to finally start losing weight

Author of the article: Iya Ratiashvili

Journalist, philologist, member of the Writers' Union.

Maintaining normal weight is the key not only to beauty, but also to the health of our body. It's high time to give up the practice of losing weight for the summer or holiday and focus on a long-term healthy lifestyle (HLS) and proper nutrition (PN).

Healthy cooking habits coupled with physical activity will help you stay in great shape for many years, regardless of your age. First, you should learn and take it as an axiom that proper nutrition for weight loss is the most important step on the path to health and beauty. Our article will help you get acquainted with its basics.

PP Basics

The concept of proper nutrition is synonymous with such definitions as:

• rational (from Latin rationalis - reasonable, meaningful);
• balanced (maintaining the balance of vitamins, minerals and other beneficial substances in the body);
• adequate (most acceptable);
• scientifically based (the expediency of which has been confirmed in the process of scientific research).

Let's look at the basics of PP, how it differs from a diet, how quickly you can lose weight, and give advice on choosing products for weight loss.

Proper nutrition is, first of all, a balanced diet.

General rules

Proper nutrition should be balanced in the content of proteins, fats, carbohydrates, vitamins and other biologically significant elements (nutrients). This is necessary to meet the physiological needs of the body.

Proper nutrition must meet the following requirements:

• food is safe for health (exclude smoked meats, fried foods, sweets; limit fatty foods, alcohol, salt);
• physiological needs are met through the most useful products (their lists are given below);
• proper nutrition - fractional (3 main meals and 2 snacks, in small portions) and taking into account the compatibility of products;
• The caloric content of the daily diet with proper nutrition should correspond to the energy expenditure of the body.

To lose weight, you need to reduce your caloric intake and increase energy expenditure.

With proper nutrition for weight loss, the calorie content of the diet is usually reduced by reducing some of the fats and carbohydrates. The protein part, on the contrary, should be increased when losing weight.

Requirements for the daily menu for weight loss according to the rules of the PP:

• proteins – 100 g;
• fats – 80 g, 60% of which are vegetable;
• carbohydrates – 200-300 g (complex, or slow, carbohydrates are preferred).

The calorie content of the PP diet for weight loss is 1500-2000 kcal for women and 2000-2500 kcal for men.

How is it different from a diet?

Anyone who sets their goal to lose weight must understand the difference between proper nutrition and diet:

1. A balanced (proper) diet is designed for a healthy person. It is aimed at maintaining the constancy of the internal environment of the body and providing for vital needs.
2. Dietary nutrition is the patient’s diet aimed at quickly eliminating health problems.

Obesity is a disease, so people with this diagnosis are prescribed a weight loss diet based on proper nutrition.

If there is no obesity, but a person wants to get rid of unwanted pounds, he should also follow a low-calorie diet based on PN. In symbiosis with physical activity, proper nutrition will inevitably lead to weight loss.

Fast metabolism is the key to successful weight loss

How many kilograms can you lose weight

If you follow the principles of proper nutrition in combination with physical activity, you can get rid of 2 to 2.5 kg per month. This is how much weight you can normally lose on PP, without much stress on the body.

Rapid weight loss affects the immune, digestive and other systems of the body. Poor health can trigger the return of lost kilograms.

Product table

The list of products for proper nutrition includes those that meet three criteria:

• low or medium glycemic index;
• low fat content;
• medium to high protein content.

Products recommended for proper nutrition are presented in the table. It is important to pay attention to the last column, which contains nuts and seeds, which most people on Earth are deficient in.

Table 1. List of recommended products

As can be seen from the table, the choice of products is quite wide, so it is not difficult to “sit” correctly on the PP.

Basics of proper nutrition

When deciding to switch to it, you need to understand and accept one immutable truth: this is an established, WHO-approved system that does not combine with others. Theories of separate nutrition, fasting, fasting days, diets and everything else should be left in a past life. You will have to give up any experiments with food and follow the classic rules.

Fractional meals

PP is based only on fractional nutrition and nothing else. This means that meals are arranged every 3 hours, in total there are 5 or 6 of them per day (including a snack before bed), but the portions are small. An example schedule could be:

The schedule can be adjusted depending on the daily routine, but remember that breakfast should not be later than 10.00 am, and the last snack should not be before 22.00.

The body will get used to the constant delivery of food to it and will stop making reserves for a rainy day in the form of fat deposits. This will work for weight loss.

Read more about the rules and principles of fractional nutrition in our separate review.

Small portion size

It is calculated individually based on the daily calorie intake. On average, it is not recommended that the serving exceed 300 g for men and 250 g for girls. Use a trick if you constantly overdo it with volume: eat from small plates. For the first time, you simply need a kitchen scale. Then the eye will get used to it and will itself determine the approximate weight of the dish.

Balanced diet

Diets usually suggest increasing your protein intake, limiting carbohydrates, and cutting out fats. In everyday life, we do the opposite: we eat a lot of fatty and carbohydrate foods, and protein foods are left out. PP excludes both of these extremes and involves the inclusion of all beneficial nutrients in the diet in optimal proportions.

To create a menu for weight loss, you will need to calculate the daily calorie content of your diet and the ratio of BZHU. This can be done using special formulas, which you will find here. The following proportions are usually used:

For weight loss, a ratio of 5:1:2 is usually proposed, but it does not fit into the proper nutrition system, since there is a significant bias towards proteins.

Diet variety

The diet should be varied. For example, breakfast with porridge is considered traditional. The dish will remain unchanged, but you can constantly change the grain. You can alternate it with eggs (there are more than 50 ways to prepare them), various casseroles, high-calorie but healthy sandwiches, etc. The menu should be as varied as possible. What avocados provide to the body is not found in bananas, and vice versa.

Much water

Consumption of clean drinking water in large quantities is a prerequisite for proper nutrition. And especially for those who use it for weight loss. It can be thawed, filtered, structured (according to Neumyvakin’s method), bottled, mineral, distilled, with the addition of lemon or honey - it’s your choice. Determine the daily volume yourself: either 30 ml per 1 kg of your weight, or a fixed amount (for example, 2 or 2.5 liters). The main thing is to get at least 1.5 liters.

You can choose different temperature conditions: it can be cool (but not icy), room temperature or warm (but not hot).

You need to drink between meals, for example, every hour. The day should start with this: half an hour before breakfast you need to drink a glass. In hot weather and on days of intense training, water consumption increases by 500-600 ml per day.

Where to begin

In order for the body to resist changes introduced into the diet as little as possible, you should remember how to gradually switch to PN. An action plan on where to start losing weight and switching to PN was developed thanks to the observations of nutritionists and many years of experience of those who have lost weight.

1. To begin with, you should limit the amount of sugar and salt you consume. Do not add salt to ready-made dishes, do not put sugar in tea or coffee. This quickly becomes a habit, and the craving for salty and sweet foods disappears.
2. Learn to eat some dishes without bread, starting with cereal porridges, potatoes, vegetable casseroles, pasta.
3. Replace dinner plates with smaller utensils.
4. Eat only in a calm environment, and not on the go, and only when you are hungry, and not out of boredom or “for company.”
5. Eat only until you feel slightly full, and not through force or because “it’s a pity to throw it away.”

The diet must be varied

Reducing portions and respecting the process of satiation will allow you to chew food more thoroughly and assimilate it better, which means you will receive greater benefits from food. Over time, the rule of eating little by little, slowly and with pleasure, that is, proper nutrition, will become a healthy habit.

There are less

There is no doubt about it. If you want to lose weight, you must start eating less. You need to create a calorie deficit for your body to start losing excess fat.

Unless you start limiting the amount of food you eat, no amount of exercise will help you achieve your goals. Eating less of your favorite fatty and sugary foods will be the fastest way to significant weight loss.

It doesn't matter how much you want to lose weight. If you don't control your conscious and unconscious eating habits, you will find it difficult to lose even the first kilogram.

You should not drastically reduce the amount of food you are used to eating. But I also know stories of people at McDonald's eating a couple of double Big Macs in one sitting without any problem.

In this situation, even cutting down to one serving would be an improvement. As you'll see in the next step, the best plan would be to stop eating king-sized meals and start eating better.

Sample diet for every day

We will create a sample menu for every day from products recommended for weight loss. To lose weight on PP, you need to show a little patience and perseverance, since you will have to eat often, for example:

• breakfast – 7:30;
• lunch – 10:30;
• lunch – 13:30;
• afternoon tea – 16:30;
• dinner – 19:30.

Shortly before bed, you can drink kefir with bran or a protein drink.

Breakfast

According to the recommendations of proper nutrition, it is advisable to consume most of the calories in the first half of the day. Based on this, PP breakfasts can consist of:

• 150 g low-fat cottage cheese;
• 30 g low-fat sour cream;
• 100 g rye bread;
• 200 ml tea.

Or:

• 100 g boiled fish;
• 150 g of crumbly porridge with 5 g of butter;
• 100 g bran bread;
• 200 g rosehip decoction.

An omelette with vegetables baked in the oven is also an excellent breakfast option.

You can select products that are equivalent in calorie content and create your own options for PP breakfasts for weight loss.

Lunches

The tradition of eating 2-3 dishes for lunch is preserved in many families and is sometimes irresistible for those who want to lose weight. Changing your habit when losing weight is not necessary if you cut portions of proper nutrition in half. When you have lunch first, eat one thing:

• 250 ml of vegetarian soup with 100 g of dried bran bread;
• or 250 ml chicken broth with crackers;
• or 250 ml meatball soup with bran bread toast.

If you can’t do without the 2nd, then for the 2nd you can eat:

• 150 g boiled chicken breast with a side dish of vegetable salad;
• or 150 g of stewed fish without side dish;
• or 150 g of mussels or shrimp;
• or 100 g of boiled potatoes, sprinkled with fresh dill;
• or 150 g of vegetable caviar, cooked in a slow cooker.

It is still advisable to divide your meals so that you eat approximately every 3-4 hours. It is better to eat the 1st for lunch or dinner, and the 2nd during the afternoon snack.

PP lunch option

Dinners

The tradition of “give dinner to the enemy” is not scientifically substantiated; a person also needs food in the evening, although it is less caloric. With proper nutrition for weight loss, in the evening (2-3 hours before bedtime) you can eat:

• boiled fish or white meat – 100 g;
• crumbly porridge – 150 g;
• vegetables that do not cause gas formation (in the form of salad with vegetable oil) – 100 g;
• boiled egg – 1 pc.;
• fermented milk products – 200 g.

You should not take long breaks between meals, and you should not force the body to experience severe hunger. Otherwise, he will begin to save resources, which will manifest itself in weakness and loss of strength. Or it will begin to store fats snatched from the diet as reserves.

Products

All foods allowed by the proper nutrition system can and even should be consumed while losing weight. We have already said that the reduction in daily caloric intake should not occur by eliminating them, but by reducing the volume of portions. The only advice that nutritionists give here is to include low-calorie dishes on the menu more often, and resort to high-calorie ones less often.

For example. Unlike diets, proper nutrition does not prohibit the consumption of sweet fruits (bananas, grapes, persimmons), dried fruits, starchy vegetables (corn, potatoes) and baked goods. When losing weight, you should take this into account and include these foods in your diet no more than 1-2 times a week.

Before you look at the lists, keep one more thing in mind regarding dairy products. Usually, when losing weight, it is recommended to consume only those that have low fat content: if cottage cheese, then low-fat; if kefir, then 1%; if milk, then no more than 1.5%; if sour cream, then 10%. Cream and fermented baked milk are not recommended at all. However, this approach is strictly dietary and is not supported by proper nutrition. Fats are an essential component of the diet.

A solution for losing weight: consume dairy products with medium fat content - from 2 to 3%. The same rule applies to meat and fish. If your goal is weight loss, don't go heavy on lamb and herring.

Recommended Products:

• legumes, mushrooms, greens, nuts, berries;
• dried fruits, candied fruits;
• dark chocolate, natural honey, marmalade, marshmallows, kozinaki, homemade jam, pastille, sherbet;
• cereals;
• dairy products;
• vegetables and fruits;
• bread (rye and whole grain recommended);
• fish, seafood, fish oil;
• meat;
• eggs;
• Extra virgin natural vegetable oils;
• coffee, tea, freshly squeezed juices, cocktails, smoothies, fresh juices.

Not recommended products:

• fast food;
• snacks;
• semi-finished products, sausages;
• marinades;
• cream confectionery;
• sauces such as mayonnaise and ketchup;
• carbonated, energy, strong alcoholic drinks;
• canned food;
• store-bought products that contain many harmful additives (dyes, flavors, preservatives).

Salt and sugar - in limited quantities.

Particular attention should be paid to alcoholic drinks. It is quite natural that they end up on the prohibited list. However, it has been scientifically proven that 1-2 glasses of dry red wine per week helps in the prevention and even treatment of cardiovascular diseases. In this regard, many doctors and nutritionists include it in therapeutic diets and healthy nutrition menus. It does not pose any harm to weight loss, so you can take the recommended dose (but no more!).

How to create a menu for a month

In order not to buy unhealthy food, it is advisable to prepare a menu for the week or month in advance and make purchases only from the healthy nutrition list. Thanks to this, you will not only plan your diet, but also reduce costs while eating right. To make the task easier, we suggest that you familiarize yourself with the products necessary to obtain about 1500 kilocalories per day.

Table 2. Menu products with a total calorie content of 1500 kcal

Using the calorie calculator, you can create your own menu options for weight loss for the month, which will help you plan your grocery purchases.

How does the process of losing weight start in the body?

Losing weight is associated with getting rid of an abundant reserve of energy, which is deposited by the body in the form of fat in different parts of the body. When the daily calorie intake is reduced, adipose tissue is slowly broken down, which leads to the loss of extra pounds. For proper weight loss, it is necessary that the number of calories absorbed is less than the number spent (per day). This process of getting rid of fat is considered the most correct and safe.

Stages of weight loss

Proper weight loss occurs in several stages:

• Fast weight loss. This period occurs during the first week or two of losing excess weight. A person who is losing weight may notice a large plumb line on the scale, and may also notice a sharp decrease in body volume. This happens due to getting rid of excess fluid in the body, as well as due to a radical change in diet to a more gentle one.
• Slow weight loss. When the body gets used to the diet regimen, weight loss begins to occur at a slower rate. Sometimes those losing weight may not notice plumb lines and external changes in their body for several weeks. It is at this stage that many people experience loss of motivation and breakdowns.

The final stage of losing weight is consolidating the result. To maintain the resulting body, you will need to wisely exit the diet.

Attention! People who are losing weight need to eat right for 1-2 weeks after losing weight. Otherwise, the risk of losing weight and regaining the lost pounds increases.

Recipes for home use

Those starting a weight loss program often feel that it is impossible to prepare delicious food from permitted foods. We invite our readers to exchange PP recipes for every day in reviews of the article. In our piggy bank there were simple options for cooking at home.

Georgian stew (Chakapuli)

Ingredients:

• 500 g beef;
• 300 g green onions;
• 300 g parsley;
• 300 g tarragon (fresh tarragon);
• 100 g cherry plum berries or sour plums;
• 100-150 g white wine;
• water.

Cut the meat and herbs into cubes and place in layers in a cauldron along with the cherry plum. Pour in wine and water, add salt and lightly pepper, cover with a lid and simmer until the meat is cooked.

Lamb chakapuli

Salad “Vegetable trilogy”

Ingredients:

• 500 g white cabbage;
• 250 g carrots;
• 300 g beets (boiled);
• 3-4 sprigs of dill and green onions;
• a tablespoon of vegetable oil.

Chop the cabbage, add a little salt and mash with your hands. Grate raw carrots and boiled beets on a coarse grater, chop the greens. Mix the ingredients and season with vegetable oil.

Salad "Brush" for weight loss

Omelette with vegetables

Ingredients:

• 200 g green beans;
• 1 tomato;
• 100 ml milk;
• 2 eggs;
• 1 tablespoon of vegetable oil.

Cut the beans into 3 cm pieces, boil in salted water and place in a colander. Cut the tomato, place it in a frying pan or in a baking dish, put the boiled beans there, pour in the egg beaten with milk and put it in the oven until cooked.

Food prepared according to the principles of proper nutrition at home cannot be compared in healthiness with any catering dish. If you decide to eat healthy, snacking on the streets or in cafes is undesirable.

First steps

When deciding whether to begin the weight loss process, it is important to make sure you understand it.

Working on the figure of your dreams does not involve a grueling diet or back-breaking workouts in the gym. When achieving ideal parameters, it should be borne in mind that, most likely, this process will take a long time due to the need to rebuild the lifestyle as a whole.

With the right approach, weight loss should be gradual, and the weekly “plumb line” should not exceed 500-1500 g.

If you follow the recommendations below, a person losing weight will be able to easily get rid of 3-4 kg in a month without harming their own health.

The first steps in organizing the fight against excess weight should include formulating realistically achievable goals, as well as compiling a list of motivating things. By mistakenly ignoring these points, those losing weight risk giving up in the shortest possible time, without achieving results.

We formulate the goal correctly

When setting a goal, first of all, it is important to understand how feasible it is.

Important! To determine the reality of the desired result, it is advisable to calculate the number of kilograms that a person will need to get rid of in a week. If their number does not exceed the norms for “safe weight loss,” then such a goal can be considered feasible. Otherwise, you should reconsider your weight loss plan to avoid causing serious harm to your health.

To maintain moral comfort while losing weight, nutritionists recommend using the following psychological technique:

1. Determine the final result . For example, in the process of losing weight, a woman would ultimately like to get rid of 15 kg.
2. Set a deadline for achieving the goal . For example, someone who is losing weight needs to transform for the summer in the remaining 3 months of spring.
3. Calculate “mini-goals” . So, we divide 15 kg by 3 months and we get that to achieve the desired result you need to lose weight by 5 kg per month or about 1.5 kg per week.

Having achieved the first mini-goal, the person losing weight will be satisfied with his work, which on a subconscious level will encourage him not to stop and continue to fight for the figure of his dreams.

We take motivation seriously

It is not enough to understand what result a person wants to achieve in the process of getting rid of excess volumes. You also need to know how to properly motivate yourself, while working out at home or on the street, to complete what you started.

When studying this issue, it is advisable for someone losing weight to be guided by the following recommendations from psychologists specializing in the issue of motivation when leading a healthy lifestyle:

1. Find yourself a weight loss partner. In such a case, it is advisable to take as a companion a person who has similar initial parameters and desired results. The partner should evoke sympathy from the person losing weight and sincerely strive to help. Together you can not only play sports, competing with each other on a subconscious level, but also buy the “right” products, share recipes and even cook.
2. If possible, pay for the services of a personal nutritionist or trainer. Having invested financially in the process of losing weight, a person will not refuse to achieve results at any opportunity, but will strive to “work off” the invested money, which will serve as additional motivation for him.
3. Record physical activity and keep a food diary. By analyzing previously recorded information, it will be easier for someone losing weight to identify their “mistakes” and take them into account in the future.
4. Do not compare yourself “before” and “after” until you manage to lose the desired number of kilograms. Frequently weighing and comparing photographs of your own body will help you avoid disappointment and the appearance of thoughts about the futility of your activities.
5. Do not purchase items that are known to be smaller. Such a practice can demotivate a person losing weight to further fight for the figure of their dreams at the moment when they can put on the desired clothes.
6. Tell close friends and relatives about your plans. Support and constant questions “from the outside” about your success in losing weight will serve as excellent motivation to achieve the desired result.
7. Read blogs about successful weight loss.
8. Encourage yourself. For example, for observing the amount of KBZHU during the week, buy yourself an item that you have long wanted, or go for a massage.
9. Think positively. Every morning, standing near the mirror, enjoy your reflection and say that everything you start is undoubtedly doomed to success.

Making a diet plan

Having identified a goal and properly motivated yourself to further work on your own body, it is advisable for someone losing weight to start drawing up a nutrition plan.

Important! A menu of this kind should not represent a strict diet, but at the initial stage it should only adjust the approach to the choice of products for preparing daily meals.

First of all, you need to calculate the number of “incoming” calories, proteins, fats and carbohydrates during the day. It is important to understand that the exclusion of one of the components (those who lose weight most often try to get rid of fats or carbohydrates) entails serious health problems. A diet for weight loss should be balanced, which means it should include each of the above “building materials”.

To correctly determine the permissible volume of KBZHU, it is worth using the services of a qualified nutritionist. Only a professional is able to calculate these indicators, taking into account the individual characteristics of the body, personal preferences, lifestyle and the presence of diseases in a particular person.

The approximate ratio of KBJU in meals, aimed at losing weight for a person who leads an active lifestyle and has no contraindications for health reasons, is as follows:

• breakfast: fats + carbohydrates;
• lunch: fats + carbohydrates + proteins;
• dinner: fats + proteins.

Selecting effective loads

Without regular physical activity in the fight for an ideal figure, those losing weight risk not only significantly slowing down the process of getting rid of extra pounds, but also losing a significant part of their muscle mass.

To competently draw up a training program, even at home, it is advisable to contact a professional fitness trainer. A qualified specialist will help you choose an effective load, while minimizing the risk of its negative impact on the body.

If it is not possible to use the services of a personal trainer, those losing weight in their choice of physical exercises can take the following training plan as a basis:

1. In the morning on an empty stomach, perform the “Vacuum of the abdomen”.
2. In the first half of the day, devote 40 minutes to cardio exercises. This could be a light jog, vigorous walking, cycling, and so on.
3. In the afternoon, 3-4 hours after lunch, repeat “Vacuum”.
4. In the evening, perform a short interval training, focusing on the “problem” area.

Such a training plan will help you get rid of excess weight in the shortest possible time, and will also speed up metabolic processes in the body of someone losing weight. You should exercise it no more than 2-3 times a week to avoid muscle loss.

Be sure to check out:

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Features of PP for men

Those with greater muscle mass—men—need to consume more food. With proper nutrition, men should not give up meat. It should be present in the diet several times a week or every other day. Another healthy source of protein, fish, can be eaten every day. Protein shakes can also do a good job for men, as they will satisfy the feeling of hunger and saturate the body with easily digestible protein.

Excess calories when losing weight should be spent in the gym or on the treadmill.

How to go on a diet and start losing weight

How to lose weight, where to start at home - the beginning of the weight loss process occurs in several stages: diet planning, psychological preparation, cleansing the body.

Menu planning

Making a menu every day is not as easy as it seems at first glance. Therefore, nutritionists advise immediately developing a basic approximate meal plan for several weeks or a month in order to make the task easier and not think every day about what to cook today.

Psychological preparation

It is important to prepare psychologically for the process of losing excess fat. A person who is losing weight should be prepared for the fact that the kilograms will not go away as quickly as they would like, that sometimes the weight will remain the same or even increase (due to the build-up of muscle mass with regular training).

Important! It is much easier for a psychologically prepared person to go through the process of losing weight and get a productive result.

Cleansing the body

Before you start losing extra pounds, you need to arrange a fasting day for yourself to allow waste and toxins to leave the body. To do this, you need to drink only dairy products or vegetable and fruit drinks (of natural origin) for 1-2 days.

Review Reviews

Fears and myths about proper nutrition are dispelled after reading reviews from those who have decided to lose weight. These reviews served as an incentive for many to immediately switch to PP and lose weight.

We are what we eat

How to switch to PP

None of the 97% of people who approved of PP regretted their choice, although many decided to switch to weight loss quite abruptly. For the majority, excessive strictness in food has given way to sanity. The diet simply includes foods necessary for the full functioning of the body, and harmful ones are excluded. The main thing is to cook food correctly (cook, stew, simmer, bake) and eat in small portions. Proper nutrition is gradually becoming a way of life, and not a means of losing weight.

About the results

The reviews cite different results from applying the principles of PP. The most noticeable weight loss was observed in the first month - they indicate 3, 4, and some 6 kg (but this is an excessive loss). Later, when the body adapted to the new diet, it began to lose 1.5-2 kg per month.

The overall result for the majority is 20 kg in 10 months - an excellent indicator of weight loss with proper nutrition!

Willpower is an important factor

Why am I not losing weight?

Among those who have not been able to achieve results, the question arises as to why they cannot lose weight, despite proper nutrition. Nutritionists explain: everyone has different organisms, what is good for one is impossible for another. For weight loss they advise:

• reduce the daily portion of bread from 200 g to 100 g;
• do not eat sweets, including fruits;
• increase daily physical activity.

It won’t hurt to undergo a medical examination at the clinic, since excess weight can be associated with illness.

What loads should you start losing weight with?

You can’t do without sports, because losing weight is a complex process. You need to introduce physical activity gradually. First of all, we recommend keeping yourself a special training diary. We start our workouts with cardio exercises aimed at burning fat. These are low-intensity loads, during which muscle glycogen (fat layers) breakdown into lactic acid. Oxygen accelerates this process, therefore the essence of aerobic training is full and correct breathing during exercise.

The simplest form of aerobic training is running. On the first day of the diet, go for a short run . 10 minutes at an easy pace is enough to start the fat burning process. If you are not starting with a lot of weight, and you have the strength for physical exercise, additionally do a general warm-up with stretching, jumping, push-ups and other typical loads.

Gradually increase the time spent doing aerobic training. Your program maximum: 30 minutes per day. If this happens regularly, the body will join the process and fat burning will be more active.

Other types of training:

• swimming;
• roller skating, scootering, cycling;
• walks 8-10 thousand steps a day;
• dancing.

It doesn't hurt to buy a heart rate monitor with a built-in pedometer. For those who decide to start losing weight, it is important to see specific numbers of their achievements. We recommend recording them in your diary as well. When at least a month has passed and you get involved in losing weight, you can add strength training (planking, for example). By pumping up your abdominal muscles, hips and chest, you will not only be slim, but also fit.

Advice! For those new to weight loss, it is better to train in a CrossFit gym. Collective activity is a kind of motivation. Yes, and a paid subscription too. You are unlikely to be able to evade training.

Main conclusions

1. To effectively lose weight without subsequently regaining the lost kilograms, a person needs to identify a real, achievable goal, as well as have strong motivation.
2. It is possible to use generally accepted recommendations for drawing up a nutrition plan and training program only in the absence of contraindications due to the health of the person losing weight. Otherwise, you need to consult with a professional and undergo an appropriate examination before starting the fight for ideal parameters.
3. The opinions of professionals about what really matters when losing weight at home can also be useful for a person who is not directly related to dietetics and the world of sports.

By setting yourself up in a positive way, making the maximum amount of effort to achieve your goal and being guided by the above information, someone losing weight will easily be able to achieve the desired result in the shortest possible time, bypassing strict diets and intensive exercise in the gym.