The question of how to properly go on a diet to lose weight worries many representatives of the fair sex.
It is necessary to have some knowledge of the basic rules of menu planning, play sports and apply proper physical activity.
Quite often, women at the beginning of a diet have problems with weight loss and willpower. But if you choose the right diet for weight loss, which takes into account all the features, then you can get rid of extra pounds without harm to your health, and as a result, gain a beautiful figure.
It is worth remembering that the process of losing weight does not have to include only fasting. This approach is unlikely to give a positive result. Following a diet involves accurately calculating calories, maintaining an active lifestyle, providing the body with nutrients and all important vitamins, as well as a positive psychological attitude.
Review your basic daily calorie limit
When you lose weight, the hormones that control your energy intake cause your body's overall metabolism to decrease.
Typically, it slows down by 40 calories per day for every pound of weight you lose. To lose weight, you need to burn more calories than you consume. Since you're burning less now than before, you'll have to make some adjustments to your menu.
You can calculate the difference in how your metabolism works by multiplying your weight loss by 40 calories. You will likely need to burn about 100 to 200 calories per day to continue losing weight at the same rate as before.
Motivators for losing weight
How can you motivate yourself? To decide on a long-term test, you can use psychologically effective tools. The following points can act as motivators for diets:
- First of all, you need to decide why losing weight is so important to you. Everyone, as a rule, has their own personal reason for this.
- Choose your own pace for losing weight.
- Be as patient as possible.
- Give your body physical activity.
- It will be better if loved ones support you during the diet.
Keep a food and exercise diary
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As you approach your ideal weight, you can begin to take a more relaxed approach to your diet and the amount of exercise per week. But in fact, you must be even more vigilant than before.
Be responsible by keeping a food diary or using a calorie counting app. Compare the amount you consume with the amount you expend. Be as honest and accurate as possible.
It all starts with a thought
The most important point in this whole story is the psychological attitude. Even if you are absolutely far from ideal, your everyday path is not to the gym, but to McDonald's, you have never played sports, and do not recognize the taste of steamed vegetables; but at some point in your life you wanted to change your usual way of life, as well as your appearance, know that you will succeed with the right psychological attitude towards the result you would like. What does it mean? Where to begin? How to tune in? Where can I get inspiration and strength not to give up?
Calm, Baby, just calm. First of all, if you have admitted to yourself that there is a certain problem (for you) in the form of excess weight and/or excess uncontrollable appetite, which negatively affects your life, bringing with it a couple of extra kilos (or extra tens of kilos), calm down. Yes Yes exactly. Under no circumstances should you start scolding yourself for this, oppressing yourself, or hating yourself. This way you will only aggravate the situation and lead it to a dead end. You’ve already done well – you saw the problem, admitted it to yourself honestly. The only thing left to do is to find ways to solve it.
Let's act. Now that the “enemy” has been identified, it is worthwhile to competently develop a plan to combat it. First, set yourself a goal. This could be the desired weight or a certain development of physical fitness (for example, losing weight to 55 kg, while losing 15 kg, or pumping up the fifth point, like Usmanova, and ideally combine these goals).
Just one request - don’t set yourself a clear, unrealistic time frame. If, say, your goal of losing 10 kg within a month is not achieved, then you can simply give up and give up, lose faith in yourself. It is better to set a realistic goal and take small but confident steps towards it. In this case, if you get a result that is greater than you planned and expected, you will have additional self-motivation, you will believe in yourself more than ever and know that you can do anything. Ok, the task has been set.
We are looking for solutions. Everyone, of course, will choose their own, well, and I will provide a list, in my opinion, of the most effective ways to force yourself to eat less and lose weight at the same time.
Adjust your nutrient ratios
Low-calorie diets are more effective than others, but they can be quite difficult to follow. In addition, often with this type of nutrition the body lacks the necessary substances.
Adjust your diet so that you consume more protein (most of it from lean sources) and fewer carbohydrates. Try eating nuts, lentil soup, chickpeas, whole wheat pasta and vegetables.
How to diet properly
Physical exercise is the surest way to lose excess weight. But to achieve good results, the body needs nutrients that supply the body with energy. But what kind of dietary foods should you eat while losing weight? Such products are the following:
- Cellulose . You only need 20 grams of fiber per day, which helps get rid of hunger and reduces the risk of obesity. This mainly includes vegetables and fruits.
- Foods that contain a large amount of proteins . As a rule, such products are recommended for breakfast.
- Monounsaturated fatty acids that strengthen the heart and serve as a source of energy.
- Water , which helps the human body burn calories much faster.
In addition, it is recommended to consume as many foods as possible that are rich in vitamin D and calcium. These substances play an important role in the process of controlling body weight. This vitamin can prevent heart disease, chronic pain and memory loss. It is also indispensable when performing sports activities. A deficiency of vitamin D in the body interferes with the action of the hormone leptin, which sends signals to the brain that a person is full.
But you need to know your daily dose of vitamin D:
- 200 mcg for people 10 to 49 years old;
- 400 mcg for people 50 to 70 years old;
- 600 mcg for people over 71 years of age.
Proper nutrition
A well-thought-out menu plays a huge role during weight loss. If you eat separately, you can get rid of extra pounds and improve your health. But you need to decide what foods you are allowed to eat while following the diet:
- Vegetables and fresh fruits that are rich in fiber.
- Whole grain porridge.
- Nuts.
- Light soups.
- Avocado.
- Steamed poultry and fish.
- Cottage cheese and fermented milk products.
- Legumes.
- Greenery.
- Seafood.
- Eggs.
- Low-fat yogurt.
- Green tea.
To speed up the process of losing weight, you also need to exclude certain foods from your diet. As a last resort, their use is reduced to a minimum. These products include the following:
- All fried foods.
- Pasta.
- Potatoes in any form.
- Sweets.
- Butter.
- White bread.
- Flour products.
- Carbonated drinks.
- Alcoholic drinks, except dry wine.
- Sausage.
- Coffee.
- Pickles.
- Sugar.
What happens when there is a sudden change in diet?
Since during the diet you are allowed to consume only certain dishes and products, a ban on the food that a person loves most can provoke significant psychological discomfort. As a result, those losing weight feel irritability and even attacks of aggression. In such a situation, it is very difficult to get rid of thoughts about food and the desire to snack on something nourishing and tasty.
General well-being also changes. A person may experience a painful feeling of hunger that makes it difficult to concentrate on anything else. These sensations can lead to poor performance and even sleep disturbances. There may also be discomfort associated with indigestion, which often occurs with a sudden change in diet.
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However, unpleasant physiological sensations, as a rule, disappear after a few days, when the body adapts to the new nutritional system. For many, it is much more difficult to overcome psychological discomfort. After all, even relatively easy diets for beginners to lose weight change a lot in their usual life.
Simple women's tricks for beginners to lose weight!
Are you thinking about finally going on a diet, but just thinking about it makes your enthusiasm disappear? Or it’s hard for you to part with the difficult 2 kilograms that have been stuck for a long time.
Simple female tricks for beginners to lose weight are suitable in both cases. These techniques will allow you to reduce the number of calories consumed without harming the body, and prepare the body for subsequent actions for those who want to get in shape more thoroughly.
So, if you regularly and constantly apply these recommendations for beginners to lose weight, then over time you will get the desired result and a healthy habit for yourself.
Try to get used to drinks that do not contain calories.
This is water, tea without sugar, soda without carbon. Remove all kinds of carbonated drinks and juices from your diet. If you are thirsty, drink plain purified water.
Instead of mayonnaise, dress your salads with low-calorie yogurt.
They are in every supermarket. For taste, you can add lemon juice to the yogurt and a little pepper for taste, natural herbs.
- Forget about combinations forever - meat and potatoes, bread and butter, chips with coca, ice cream with jam, rolls with cream, etc.
- If you like any type of cheese, for example.
Here, an excellent trick would be to cut it not into thick pieces, but into thin small plastic pieces. You can allow a glass of good dry red wine with the cheese. Then your weight will definitely not increase. After all, this is how slender French women eat cheese.
If you have a habit of eating late, especially when watching something interesting, then you need to reconsider, of course, such liberties.
But nutritionists recommend not to force yourself under strictly 18 hours and say that you can have dinner, but no later than 3 hours before bedtime. The best option is a light dinner, but not more than 500 kcal.
If you don’t have the time and desire to visit sports clubs, then never take the elevator, don’t be lazy to walk and walk up.
Walk more often. Do some fun sports with your friends on the weekends: rollerblading, skating, cycling. This will help you not only burn calories, but also get fit.
As soon as all the recommendations become a habit, it will be much simpler and easier for you to implement the basics of proper nutrition into your daily life. Take care of your health!
Video with a set of exercises for beginners.
