How to go on a diet: preparing physically
It's no secret that any diet, and even a change in lifestyle, is stressful for the body. Therefore, it will not be superfluous to enter and exit the diet gradually. So, if you are obese, then naturally the best option for you would be to follow the obesity diet menu. However, for an unprepared organism this is not just difficult, but practically impossible. Therefore, it would not be amiss to start gradually limiting the number of calories a couple of weeks before starting the diet, reducing them to the required amount. It is also necessary to do the same with limiting harmful products - gradually.
Favorable days and positive attitude
With such a nutritional system, metabolism slows down significantly, and after returning to a normal diet, the body begins to very carefully convert every calorie into fat cells and store them under the skin in case of another hunger strike. In addition, even a week spent on buckwheat, apples, kefir or other low-calorie foods can cause irreparable harm to health.
You need to choose only balanced and long-term diets, which, after stabilizing your weight, you can stick to for the rest of your life.
When you have decided on a diet, you must undergo a medical examination to make sure that you do not have any contraindications to following it. Only after this can you proceed to the next stage of preparation.
There is such a thing in dietetics as “favorable days” to start a diet. For women, this will be the first phase of the menstrual cycle, since it is at this time that metabolism accelerates, a surge of strength and energy is felt, and the body is in perfect order. During PMS, it is generally not recommended to start losing weight, since during this period hormonal surges can greatly affect your mood, and combining them with culinary deprivation, you can even fall into depression. Choose one of the Mondays at the beginning of your menstrual cycle and become slimmer from that day on.
Try to mentally prepare yourself for the fact that the diet will benefit you and become a reward for your body, and not a punishment for it. Don’t think that you won’t succeed; believing in yourself will not only cheer you up, but will also help you lose weight faster.
Psychological preparation includes the following points:
- attitude towards a positive result;
- perception of diet as improving the quality of life, and not as a punishment for gluttony;
- eating with pleasure and without self-flagellation;
- complete absence of irritating factors and psychological pressure.
What diet to go on
This is a rather difficult question, since it all depends on what goal you are pursuing. For example, if you want to lose 2-5 kg, then, undoubtedly, some light, short-term diet will be more suitable for you, which, in combination with active physical activity, will quickly give the desired result.
If your goal is 20 kg or more, then you should not decide what diet to go on, but you should think about the lifelong diet menu for obesity, that is, about proper nutrition.
Why are strict diets harmful?
After the holidays, people often go on strict diets, in which entire food groups are excluded from the menu. Many people detoxify their body by drinking only juices throughout the day.
Nutritionist Rob Hobson warns that January 2021 is not the right time for such strict food restrictions. After all, the COVID-19 pandemic continues in the world. In addition, the incidence of other viral diseases increases in winter. To have good resistance to infections, you need to eat well, and extreme diets suppress the immune system.
Epidemiological studies show that people with poor diets are more likely to suffer from viral infections. A lack of nutrients in the menu leads to malfunctions of the immune system.
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Nutrition rules: what to eat during a diet
So, let's decide what you can and should eat during a diet, and what foods are best avoided.
Separate meals are welcome. Separate nutrition means separate consumption of carbohydrates and proteins, vegetables and fruits. For example, protein foods (poultry, meat, fish, cottage cheese, cheese) must be combined only with vegetable dishes. Carbohydrate foods (bread, cereal, pasta, potatoes) can also be combined only with vegetables. But it is recommended to eat fruits on an empty stomach or a couple of hours after the last meal.
Thus, an approximate diet menu for obesity would look like this:
- Breakfast: porridge and vegetable stew (or vegetable salad);
- Lunch: vegetable soup (exclusively from vegetables, without potatoes and pasta) and a small piece of rye bread;
- Dinner: vegetables and some kind of meat dish or vegetable salad and cheese;
- In between, you can drink herbal teas with honey, water, and fruits.
Before you go on a diet, start preparing your body. To do this, eat salads made from fresh vegetables. This way you will not only activate the process of losing weight, but also improve your body’s health. It is welcome to add as much greenery as possible to salads: dill, onion, parsley, celery, basil, lettuce. Season vegetables with vegetable oil (preferably unrefined).
If you decide to prepare a vegetable dish, do not fry it, give preference to steamed or microwaved vegetables. Before each main meal, eat a serving of vegetable salad. This will fill your stomach and prevent you from overeating.
Interesting to know!
A real solution to all problems with excess weight occurs only in 18% of people who decide to try diets. A quarter of all those who lose weight cannot withstand more than a month of diet, and 10% can follow the diet for 2 months.
Therefore, express diets and mono-diets, which involve a very strict and meager diet, following which you can lose in a matter of days everything that you have been “eating” for many months, or even years, are not suitable for you.
Such methods do not work, since all the kilograms that you manage to get rid of through backbreaking work will return immediately after the diet. This is explained very simply - while following the weight loss system, weight will go away, but it is not fat, but water, toxins and muscle tissue.
Daily routine for those who want to gradually start losing weight
Beginners who have never lost weight have a hard time losing weight. To make it easier, you need to remember a good daily routine.
Morning
The morning should begin with exercise, a glass of water with lemon, and a good and hearty tomorrow.
Nutritionists say that you can allow yourself to eat a little extra in the morning, but not in the evening. To recharge your energy, you need to eat carbohydrate foods (oatmeal, semolina, muesli) in the morning.
Day
During the day you need to move more, eat protein foods, and do a full workout.
Also don't forget about water. A person who is losing weight needs to drink more than 2.5 liters of plain water per day.
In the evening and before bed
In the evening, you can refuse to exercise if you are very tired. A contrast shower, wrap or aromatic bath will help relieve tension.
Effective motivation
It's hard to go somewhere if you don't know the end goal of the journey.
Same with weight loss.
First, determine why you decided to take such a step and what you want to achieve as a result.
Don’t immediately set yourself a difficult goal, such as losing 20 kg.
It is better to divide a large goal into two or three small ones.
Then it will take less time to achieve results and your success will become an excellent motivation for further progress towards the next goal.
Also, do not forget that losing weight is a great way to improve your health, reduce the load on your internal organs, and you will also become less tired.
In addition, the number of colds will decrease, and the risks of diabetes, osteoarthritis, hypertension, impotence and spinal problems will significantly decrease.
And this is not the entire list.
Even a small reduction in clothing size will affect your mood and appearance.
Items bought in a regular store, size 44 or even 42, are much more beautifully sewn than 48.
In addition, as the size decreases, the range of clothes increases, which means it will be more pleasant and interesting to choose.
A short survey of people in the video may help you motivate yourself:
Dishes and household appliances
What utensils are needed to prepare healthy dishes with a minimum of oil? First of all, this is a medium-sized frying pan with a non-stick coating and a tight-fitting lid. You will need it for frying vegetables (such as onions, tomatoes and zucchini), mixed vegetables and other low-fat foods.
Another indispensable item in the kitchen is an immersion blender. Ordinary hand blenders make it easier to prepare homemade soups (as well as sauces, vegetable and fruit smoothies, and much more).
Inspect your tableware. If you are used to using large plates, get yourself a couple of smaller plates. They will help you avoid going overboard with your portion sizes.
When to complicate your weight loss program
Where to start losing weight at home?
After long-term training and manifestation of muscle tone, you can think about complicating the training program. Only an experienced trainer can give step-by-step instructions in this matter, because it is important to correctly calculate the permissible load so as not to harm your health. When losing weight, they often resort to cardio training, which shows the best results in this matter.
The maximum permissible load in them is calculated depending on the pulse. To do this, you will need to subtract your age from 220. Moderate loads will account for approximately 50-70% of the result obtained.
When increasing the load, it is important not to overdo it with the training time, otherwise muscles will be burned instead of fat, and the desired result will not be achieved. As an option to complicate the load, you can use interval training
Their essence lies in alternating intense loads and periods of rest. At the same time, the total training time is reduced.
Professional trainers identify three main ways to increase loads that promote weight loss:
- increase in the weight of the equipment used;
- change exercises to ones that allow you to use more muscles and joints;
- increase the speed of performing selected exercises.
The first method is preferable for beginners who want to not only lose weight, but also build lean muscle mass.
Attention! After increasing the weight of the barbell, you should first reduce the number of approaches, then gradually add them. Increasing the speed of exercise is recommended for those who do not pursue the goal of building lean muscle mass, but want to get rid of extra pounds
It is also possible to complicate functional training, which means training with support on one limb, as well as on an unstable surface. Such training forces small stabilizing muscles to work, which were not previously involved in the work process. You can do the same plank using one arm, or lifting one leg into the air.
Increasing the speed of exercise is recommended for those who do not pursue the goal of increasing lean muscle mass, but want to get rid of extra pounds. It is also possible to complicate functional training, which means training with support on one limb, as well as on an unstable surface. Such training forces small stabilizing muscles to work, which were not previously involved in the work process. You can perform the same plank using one arm or lifting one leg into the air.
Any complications of weight loss training are recommended to be carried out under the supervision of an experienced trainer. It will help determine how ready the body is for new loads, and whether they can be increased at all. Otherwise, there is a risk of ending up in a hospital bed; the desired result will never be achieved.
Every girl wants to lose weight without leaving her own home and without making much effort. With the right approach, it is possible to achieve such a result, but it will not be achieved instantly. It will take some time to get your body in order and make it beautiful. If you can’t independently create a training program and review your diet, as well as choose a diet, then it is better to seek help from specialists. Otherwise, there is a risk of severely deteriorating your health and ultimately you will not be able to lose weight.
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