Losing weight: 9 steps to achieve your goal

Set a realistic goal and make a plan

Setting a goal will be the starting point, and a good plan will lead you to achieving it. For example, you want to lose 5 kg in 5 weeks and to do this you need to lose 1 kg per week. But how can you realize this goal and integrate the necessary changes into your daily life? Now planning comes to the fore. Since losing extra pounds does not happen overnight, factors such as changes in daily activities and eating habits play a key role. Make a detailed plan that will include a list of allowed and prohibited foods, a menu for the week, a training plan, etc.

Examples of weight loss goals

Find your long-term, mid-term, and short-term weight loss goals

As soon as you start making weight loss goals, divide them into these 3 time periods:

A goal that you will achieve in the near future (for example, get rid of 1 kg of fat). Such goals are short-term.
A goal that you will not achieve so soon, but it will be more significant. For example, you can set a goal that requires 6-8 months to implement.
The one that is high and seems unattainable. However, if you start implementing your goal, it will be much easier than you might think. An example of such a goal could be getting in shape or even buying a car.

Goals have been set and what next?

If you already have your goals defined, written and planned, you can breathe a sigh of relief. You've done a great job. Drop everything and rest, and the next day you can start doing two things:

The first is visualizing your life goals. This will provide motivation for activity, affirming the brain that our goals are already part of us. Imagine that you have already achieved what you wanted and experience all these wonderful sensations. Enjoy it.
The second is returning to written goals. Check what was achieved and what was not. This will give you a feeling of constant connection with your goals, which is very important in the process of striving to achieve a goal. You can do this once a week. Ask yourself – what can I do in the coming weeks that will bring me closer to achieving my goals?

Remember that the goal of losing weight and successfully achieving your goals is a learning process. Over time you will become better and better. This is a great opportunity to gain valuable experience and become even better. Think about where you went wrong and make sure you do it differently next time. You can also take a look at this article again and make sure you haven’t forgotten anything.

Start making goals today and remember that goals that are not on paper do not exist. Good luck and success to you!

Walk

Did you know that walking for 30 to 60 minutes every day burns stored fat, builds muscle, and speeds up your metabolism? Depending on your starting weight, you may be able to burn extra calories, maintain weight, or lose weight, not to mention all the health benefits like reducing your risk of breast cancer, heart disease, stroke, and diabetes. Incorporate walking into your daily routine. Take a walk on the way home, run with your children instead of sitting on a bench, go to the park on the weekend, that is, make your legs your main means of transportation.

Cons of losing weight quickly

However, rapid weight loss should not be an end in itself. To avoid putting your health at risk, you should never lower your metabolic rate (MB) below your basal level.

Basal metabolic rate is the number of calories needed for the body to function properly. For example, a 40-year-old woman is 1.75 m tall and weighs 80 kg. has MB 1556 kcal.

No matter how many pounds you want to lose, make sure your metabolism never drops below your baseline level.

Losing weight too quickly often causes extreme fatigue and hormonal shock. Also, when calorie intake sharply decreases, hormones in the body block weight loss. No matter what or how much you eat, the numbers on the scale will not change.

To effectively lose weight, you need to gradually reduce the number of calories you absorb. If you are used to eating the equivalent of 3000 kcal. per day, reduce your calorie intake by 10% each week until you achieve your desired weight loss (2700 kcal the first week, then 2430 the second, 2187 the third, etc. until you reach your basal metabolic rate limit).

Proper weight loss and proper nutrition

To lose weight properly, there is no point in suffering from numerous restrictions, you need to eat right! Stop crash diets that only cause disappointment . It is better to properly balance your diet.

There is no need to forbid yourself anything, you need a diet based on common sense and balance. For example, if you like chocolate, eat it, but don't overdo it so that it interferes with your goal.

Motivation to lose weight is the key to success! Setting the right goal

Have you ever wondered why, having so successfully begun to change your body for the better, one day you stopped and gave up, starting all over again?

Carefully thought out goals will be an excellent motivation for losing weight and will force you to move forward, defeating your laziness and desire to sleep longer in the morning. The goal controls your actions. A correctly set goal defeats your “I”.

It is important. For those who have decided to completely change their eating habits, lifestyle, attitude towards it and towards themselves!

Although the article has nothing to do with caloric content of foods, proteins, fats, carbohydrates, exercise and the like, it is nevertheless very important information for you!

Before you take the first step towards changing yourself, you need to set the right goals for yourself. “What's so important about this?” - you ask. “I already know what I need.” And you will not be entirely right. Only a few have specific goals for themselves and, accordingly, set the right tasks to achieve them. Most people in their understanding contain some abstract concepts.

We are controlled by our subconscious, although it seems the other way around - the situation is completely under control. In reality it turns out differently. But habits are easy to change by reprogramming your subconscious. It does not know how to “think”. It automatically gives us commands to do certain things. So change your thinking! The more and more often you think about the positive outcome of your endeavors, the faster and easier your subconscious will absorb this information. And vice versa, putting into it statements such as “I can’t lose weight”, “it’s too difficult for me”, “I will never like broccoli” and so on, you get the opposite result.

Here are some examples of negative thinking:

- I can’t lose weight;

- I have bad heredity;

- I love to eat delicious food and will never lose weight;

- I can’t play sports, I don’t have time (opportunities, money);

— I love fatty foods (fried, salty) and this is stronger than me;

— I have a poor metabolism;

And positive:

— What can I do to lose excess weight?

— I enjoy the process of losing weight;

— I’m getting slimmer and I like it;

- How great I will feel when I achieve my goal!