How do I start losing weight? The subject of overweight, diet, and exercise is surrounded by many rumors and myths. Few things are as hotly debated as getting rid of unwanted volumes. Despite the diversity of techniques, there are basic and universal rules that work for absolutely everyone. We will talk about them in this article.
The environment and lifestyle have changed dramatically in recent decades. Many fast food restaurants, varied street food, cafes and restaurants have appeared, people have started eating more and more often, home delivery has increased significantly, and at the same time it has proved more difficult to choose healthy food.
In addition, work and leisure became sedentary. Despite the well-known benefits of physical activity, they are on a declining trend worldwide. According to the latest reports from the European Union, 6 out of 10 people are not or very rarely involved in sport. At the same time, a significant proportion of Europe’s adult population spends more than four hours a day sitting, which does not affect health and appearance.
Thus, a number of factors influence what we eat and the lifestyle we choose, which means making an informed decision to initiate change.
Decide on weight loss motivation
This section is often not given enough prominence, thinking it is an effective goal to fit into a former favorite outfit or take beautiful photos on the beach. But aesthetic attraction is just one side of the coin, the second is much more important and significant things: getting rid of complexes and lack of self-confidence, the desire to have a healthy child, getting rid of shortness of breath, hormonal disorders. and other related problems.
It’s always hard to take the first steps, want to postpone it, take a break, or give up the idea altogether. In addition, unrealistic weight loss goals are often set in the beginning, leading to high expectations, which later leads to frustration, stress and lack of progress. Do not be guided by the all or nothing principle. Set the final desired goal and many intermediate (realistic! ) Goals. Imagine you are building a route for a car, the principle is the same.
Remember, food can’t be a workout reward or "work out" of the chocolate you eat. Guilt is a motivational killer.
However, analyze why you are overweight. Is this a change now or a long-term picture? Have you started doing things differently - eating more outside the home, reducing your activity, or changing your diet? Knowing the root cause will help you move faster toward your goal.
The quieter you go, the further you get
Weight loss is a systematic and long-term process. Even a small weight loss (5-10% of total body weight) can have health benefits such as improving blood pressure, cholesterol and blood sugar levels, and reducing the risk factors for chronic obesity-related diseases.
Do not resort to radical diets and exhausting fasting systems. They lead to rapid weight loss in the first few weeks, but are unlikely to work in the long run because such lifestyle changes are unsustainable. As soon as you give up the cure, go back to your old habits and gain weight.
Also keep in mind that women have a higher fat-to-muscle ratio than men and a 5-10% lower resting metabolism. For example, an 8-week study of more than 2, 000 participants on a low-calorie diet (800 kcal per day) found that men lost 16% more weight than women under the same conditions.
Review the quantity and quality of food consumed
Many people have no idea how many calories they eat. According to a study published in the New England Journal of Medicine, two groups of people who were similar in weight, height, body fat percentage, education, and more were asked to report how many calories they thought they were consuming per day. Both groups underestimated the actual amount by an average of 1, 000 calories!
Determine your daily caloric intake
Determining the amount of calories consumed is half the battle, it is important to consider the nutritional value of the food as well. For example, 500 calories in chips is not the same as 500 calories in raw vegetables.
Nutrition experts insist on following the weight loss rule - burn more calories than we consume. The daily deficiency should average 500 kcal. Under these conditions, you can lose a kilogram in two weeks without requiring physical activity. But in the long run, this method will not work, over time, the body will accumulate feelings of stress and anxiety due to constant malnutrition, and instead of losing weight, will begin to accumulate fat in a critical situation. .
Reduce doses
Size matters here. Over time, dose adjustment will change from a healthy habit to a lifestyle that eliminates permanent overeating. One easy way to reduce the portion size 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 the plate should be vegetables, a quarter low-fat protein source (chicken, turkey, fish, eggs) and the rest cereals or whole grains.
Reduce your carbohydrate intake
When you eat foods rich in simple carbohydrates (such as cakes, soda, white flour bread, or french fries), your body releases insulin to help get glucose into your bloodstream. Research shows that a jump in blood sugar after a few hours causes hunger, cravings for food, and often leads to overeating. Fast and refined carbohydrates quickly replenish the body with energy, but when consumed in excess, they turn into fat reserves. Prefer complex carbohydrates and be sure to combine them with natural fibers.
Eat more whole foods
Whole foods are one-ingredient foods that are rich in vitamins and trace elements, without chemical additives or processing. These include fresh fruits, vegetables, meat, fish, seafood, legumes, eggs, nuts, etc. They help speed up your metabolism, regulate weight, reduce hunger and affect hormone production.
One study involved 786 people who were divided into two groups. One was on a low and the other on a high micronutrient diet. Nearly 80% of participants felt satiated after eating a diet high in micronutrients, despite consuming fewer calories overall.
In addition, whole foods are free of trans fats. A recent study found that monkeys that ate more artificial trans fats gained an average of 7. 2% over monkeys that consumed a diet rich in monounsaturated fats.
Drink your daily water intake
Drinking water can speed up your metabolism by 24-30%, so you can burn more calories. One study showed that consumption is 0, 5 liters. if you drank water half an hour before a meal, dieters consumed fewer calories and lost 44% more than those who did not drink water.
Avoid juices and carbonated sugary drinks. Research shows that their daily consumption increases the risk of obesity in children by 60%.
Replacing your consumption of a glass of juice or soda with water a day can reduce your annual caloric intake by an average of 219, 000 kcal. It's amazing, isn't it?
Choose effective exercises for weight loss
Regular exercise is vital to both physical and mental health. A disciplined and targeted increase in the frequency of exercises is often critical to successful weight loss.
The WHO recommends that people between the ages of 18 and 64 exercise for at least 150 minutes a week.
The easiest and cheapest way to work out is through aerobic exercise.
- Examples of moderate aerobic activities are badminton, brisk walking, cycling and tennis.
- High-intensity aerobic activities include running, swimming, team sports (soccer, basketball), and more.
- You can also incorporate useful rules into your daily routine: go up the stairs instead of the elevator or escalator, go to a stop at your destination and walk, park your car a little further away from your home or office, and so on.
Cardio is essential for weight loss if you train properly, focus on your heart rate (heart rate), and use different techniques and intervals.
Of course, not only is it important to lose weight, but also to keep your muscles in tone. Resistance exercise is critical to building a toned body. Research shows that strength training helps maintain a high metabolism and prevents the loss of valuable muscle mass.
There are a number of practical routines available at home and in the gym.
Give priority to loading all muscle groups over local muscle groups. You will not lose weight in the waist and abdomen for a long time, just do exercises on the abdomen, as many studies have shown. The same goes for losing legs, hips, arms and other parts of the body.
Studies show that lack of time is one of the most common barriers to weight loss, with more than 73% of women surveyed saying they do not play sports. Circular, fat-burning and high-intensity interval workouts come in handy that last no longer than half an hour and are considered one of the most effective for losing weight.
Circular trainingit takes an average of 30 minutes. This consists of alternating between several exercises (usually 5 to 10) that target different muscle groups while performing rest periods. This method improves aerobic exercise and burns calories efficiently.
Fat burning workoutsthey are similar in principle to the circular one, but the complex consists of higher intensity loads on different muscle groups that are performed without interruption. Rest is only allowed after completing the exercise block.
Recent years have gained a lot of popularityhigh intensity workoutswhich take 5-30 minutes a day. They alternate between maximum activity and rest (one or two). For example, you run for 1 minute as fast as possible, then walk slowly or rest for 2 minutes, and then repeat the whole thing. Studies have shown that this method of training burns 25-30% more calories than other types of exercises.
Special recirculation- 30-minute women's fitness consisting of warm-up, cardio, strength training, cooling down and stretching. Each workout is conducted under the supervision of a trainer who monitors the technique of performing the exercises, teaches and selects the optimal version of the load. The exercises are performed on simulators designed with the physiological characteristics of the female body in mind. They are based on hydraulic resistance and are safe for people of any physical condition.
Learn to enjoy your workout and weight loss exercises. Think about how much energy, joy and self-satisfaction the workout will give you.
Get support
Losing weight is not easy, and doing it alone is even harder. If you’re trying to get rid of the extra pounds and improve your overall health, keep in mind that you don’t have to go that route yourself. You can find and connect with like-minded people offline or online.
Research has shown that support, healthy competition, and regular presentation of results can help maintain consistent training performance and take responsibility in the process.
Keep track of progress
Self-control is the most important factor in successful weight loss. When we see a real, tangible move toward our goals, we tend to be more motivated to continue working. The most important thing is not to get stuck.
Don't just focus on weight. Daily deliberation can cause unnecessary anxiety and anxiety. Focus on the circumference of your waist, hips, chest, legs, and arms. Measure them at the same intervals, such as once every 2 weeks or once a month. Record the numbers in a notebook, application, or special web portals. This will help you track the result and analyze which actions bring the most results.
Remember that weight loss is a gradual process, don’t be discouraged if those extra pounds don’t go away at the expected pace. It is your job to learn how to lose weight properly and not in 3 days.
Eliminate stress and lack of sleep
Healthy sleep is just as important as proper nutrition and exercise.
Research shows that irregular sleep increases the risk of obesity by 89% in children and 55% in adults. In addition, insufficient or poor quality sleep slows down the conversion of calories into energy (metabolism). If it fails, the body can store unused energy in the form of fat. In addition, poor sleep can increase insulin and cortisol production and disrupt the regulation of appetite-regulating hormones leptin and ghrelin. Leptin is what sends signs of satiety to the brain.
Another study found that people with sleep deprivation consume 385 more calories a day than those who sleep regularly and enough. That way, you can get an extra 7 pounds a year just because of a disturbed sleep rhythm.
When it comes to stress, it triggers the release of the hormones adrenaline and cortisol. If we are constantly anxious, cortisol is trapped in the bloodstream and signals the body to replenish nutrient stores with carbohydrates, often leading 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.
Take a look at some ways to deal with stress:
- yoga
- meditation
- breathing exercises
- hiking, gardening, etc.
Do not use diet pills
The idea of magical diet pills to dissolve fat dreamily is tempting. But unfortunately, this is too good to be true (if it wasn’t obvious yet).
Here are some of the side effects of weight loss pills:
- Exhaustion of the nervous system
- High blood pressure
- Increased heart rate
- Violation of the work of internal organs
- Insomnia
- Dizziness
- Anxiety
- Lazy bowel syndrome
Slimming pills often promise immediate results but do not interfere with your diet or lifestyle, which has made your body "unhealthy". So even if you manage to overcome the unpleasant side effects and achieve short-term results, you will eventually return to where you started. We have dedicated a separate article to fat burners detailing their disadvantages, benefits and potential 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 appearing every day, but there is no one-size-fits-all solution to lasting healthy weight loss. What works for a person may not work for you because your body responds differently to different foods and loads, depending on genetics and many other factors. Finding the right method takes time and patience, dedication and regularity.
To lose weight without suffering, make realistic changes to your diet and physical activity that becomes part of your lifestyle, otherwise you will quickly return to your old habits and original weight.