Where to start weight loss advice. Step by step weight loss plan

Losing weight is one of the main problems for people with overweight: Some people can't choose a diet for themselves, while others overexert themselves physically and significantly limit the intake of calories, which ultimately leads to a set of kilograms.

How to lose weight: diet and sports ^

Many girls, having changed their diet, often ask the question: “Why am I not losing weight on proper nutrition?”.

This can be explained by several reasons:

• The presence of hormonal problems or diseases of the gastrointestinal tract, due to which weight loss is very slow;
• Comes, in which the arrow of the scales stands in one place for a long time.

To get rid of it, you need to disperse the metabolism with the help of the following products:

• green tea,
• citrus,
• Kefir,
• almond,
• lean meat,
• legumes,
• cabbage,
• cucumbers,
• Whole grain cereals.

How to lose weight correctly and quickly: the main mistakes of losing weight

According to nutritionists, most women believe that in order to lose weight correctly and effectively, you just need to eat less, but this is not at all the case: to lose weight, you need to eat small portions, but the food should be low-calorie and low-fat. This is the main mistake, but there are others:

• Arranging long-term hunger strikes on mono-diets is not the best option: the weight, of course, will go away very quickly, but after returning to the usual diet, it will return with a makeweight;
• "Drive" yourself into gym, doing exercises that are difficult for beginners with a large number of approaches: after the first such training, the muscles hurt very much, as a result of which all desire to exercise disappears. You need to join the sport only gradually;

• They drink “fat-burning” pills: at best, they do not give an effect, at worst, they have a bad effect on health. Of course, there are drugs that help you lose weight properly at home, but for this you need to follow a diet, otherwise they will be ineffective;
• Do fasting days, after which they lean on food with tripled strength, believing that nothing will come of it. In fact, the body receives incredible stress from such jumps, besides, instead of the usual 1800 Kcal, the next day after unloading, it turns out to “eat” much more. To avoid this, you need to get rid of food addiction and learn to control yourself.

How to start losing weight properly at home

• First of all, in order to achieve harmony, you need to eat right and lose weight with the help of useful products: low-fat meat and fish, low-fat kefir, vegetables, berries, fruits, cereals, legumes - they all contribute to the speedy disposal of fat.
• Also, the lungs do not interfere physical exercise with and without dumbbells: leg raises, twists, squats, jumps, running in one place.
• All sweet, fatty, smoked and fried foods should be banned: they contain a lot of fast carbohydrates and calories that prevent you from losing weight properly without diets.

How to start losing weight correctly: advice from psychologists and nutritionists

Menu for those who want to lose weight correctly

To properly lose weight without harm to health, you must first change your diet, using this example:

• We have breakfast 100 g of fat-free cottage cheese with the addition of berries and 1 tbsp. l. unsweetened yogurt, drink a cup of green tea;
• For lunch we eat a handful of almonds or any one fruit;
• We have lunch with a low-fat soup and a vegetable or seafood salad;
• Have an afternoon with a boiled egg and a glass of juice;
• We have dinner with steamed vegetables and 150 g of meat.

How to lose weight in the gym

For those who do not know where to start losing weight correctly, trainers usually draw up a nutrition and training program, which should include the following:

• Strength exercises and cardio loads are the basis of any exercise: in the first case, muscles are strengthened, and in the second, fat disappears faster;
• Athletes usually resort to protein diets, and if you need to get rid of fat cells, drying is used, based solely on products containing protein: meat, fish, beans, lentils, seafood, egg whites. You can keep it up to 6 weeks.

How to lose weight for a man

The structure of the male body is significantly different from the female one - accordingly, men need to lose weight correctly at home in a different way:

• You can not deny yourself your favorite food like sweets or barbecue, but limit their use to two times a week;
• Cardio and strength training are the foundation. They can be practiced at home if it is not possible to go to the gym;
• You need to sleep at least 7 hours, otherwise metabolic processes that are of great importance for weight loss are disrupted;
• You need to eat in small portions, but often - 4-6 times a day.

How to lose weight after giving birth

After the birth of a child, significant changes occur in the mother's body, and weight loss becomes more problematic than before pregnancy. It is for this reason that you need to approach the problem from the other side:

• The diet should be made taking into account the products to which the baby may be allergic - they must be excluded from the diet;
• Physical activity allows you to burn fat faster, so it is recommended to exercise on simulators, gymnastic ball, with a skipping rope or dumbbells;
• It is desirable to direct exercises to eliminate fat in the most problematic places: the abdomen, hips and sides.

How to lose weight in winter

As you know, metabolism slows down in winter, besides, the range of vegetables and fruits is significantly narrowed, however, there is a way out here:

• You need to eat seasonal foods, and to speed up fat burning, eat grapefruit every day, which you can buy at any time of the year;
• Sour-milk products, fish and meat are also recommended, and dietary supplements can be drunk to replenish vitamins.

How to lose weight after 30

After 30 years, people's metabolism slows down, and even if you eat right to lose weight, in some cases it is not possible to achieve your goal. To avoid this, you need to include in your diet products to accelerate metabolism:

• Oatmeal and brown rice;
• cabbage;
• Pears and apples;
• All citrus fruits;
• Pepper;
• Coffee;
• Low-fat kefir.

How to eat breakfast, lunch and dinner to lose weight

Here the principle of compiling a diet is extremely simple:

• For breakfast, you need to eat cereals, cottage cheese, yogurt, fruits;
• It is desirable to dine with light soups, vegetables, salads, meat;
• For dinner, leave only light food: kefir, vegetables or seafood.

How sleep affects the figure

Researchers have proven that lack of sleep leads to rapid weight gain. Adults who sleep less than 5 hours a night and children who sleep less than 10 hours are at risk of gaining unhealthy extra pounds.

Scientists' experiments clearly proved how lack of sleep can lead to weight gain: people who slept only 5 hours a day during the study became a whole kilogram heavier after a week!

Almost all nutritionists agree on how to eat to lose fat:

• You can’t go on a strict diet: it gives a quick result, but then the kilograms return;
• Proper nutrition is the best option: weight loss occurs gradually, but you can stick to it all your life;
• Light exercises allow you to avoid breakdowns due to muscle pain, and you should not overload yourself excessively;
• In order not to feel hunger on a diet, you need to drink plenty of water: it satisfies your appetite, removes excess fluid from the body and helps activate metabolism.

Eastern horoscope for May 2019

Most people believe that it is not necessary to delve too deeply into the issue of losing weight, but it is not good to know absolutely nothing about it. Obesity is not a sign good health. According to the National Institutes of Health, obesity-related diseases claim about 300,000 human lives a year. Therefore, if you have excess weight, you need to gather your thoughts and start getting rid of it right now. Of course, losing weight takes time, willpower, and physical labor, and the path is never easy. We have prepared for you step by step instructions how to start losing weight at home effortlessly and share some tips that will help you quickly master this path, successfully lose weight and maintain it in the future. Let's not waste time, get to work!

1. Realize that you need to lose weight

The first step on the path to slimness is the acceptance of the fact that you need to lose weight. If you're happy with your body, that's great. But you need to know if you are healthy. Consult with your doctor to understand if you need to lose weight or if you are already in perfect order. Perhaps you should get rid of excess fat V problem areas, for example, on the abdomen, thighs, etc. Focus on this area;

1. Understand why losing weight is important

Why do you need to lose weight? Of course, in order to improve health, mobility, stamina and look amazing. Did you know that obesity can cause mental illnesses such as depression, bipolar disorder and nervousness. You need to accept the need to lose weight and understand that an active lifestyle will help you not only fit into a little black dress. I'm not saying that you will become a rock star or an astronaut just by losing weight, but you will be able to see yourself in a different light that will increase your self-confidence as a woman and help you feel more positive about yourself and everything around you;

1. Find an idol

It is very difficult to take on yourself, start losing weight and at the same time maintain motivation on the path of losing weight. So find yourself a source of inspiration. It could be someone who has lost a lot of weight and is now leading healthy lifestyle life or someone who has radically changed his or someone else's life;

1. Believe that you can lose weight

It's okay if you haven't been able to lose weight in the past. Losing weight is a journey and you will experience ups and downs. Don't think of it as a change, think of it as an improvement in your life. Slowly make adjustments to your current lifestyle and soon your life will be better. What will be the result? You will lose weight and be healthy;

1. Count calories

You have to keep track of how many calories you consume per day. Calculate how many calories you need to consume, taking into account your age, height, weight, activity level, etc. There are various online calorie calculators that are completely free. With their help, you can determine how many extra calories you consume per day and gradually begin to cut daily calories;

1. Keep track of what you consume daily

Make a list of the foods you eat throughout the day. Write down what you ate on Monday, Tuesday, Wednesday and Saturday. So you can track which foods carry extra calories and what should be avoided in order to start losing weight;

1. weigh yourself

Weigh yourself to find out how much you have extra pounds. This will help to properly build a weight loss strategy;

1. Do the AST

In addition to weighing in, do a body composition analysis at your local gym. It will show the percentage of fat and lean muscle mass. Depending on the results, your trainer or nutritionist will draw up a weight loss plan;

1. Set small goals

Now you know how many kilograms you need to throw off. AND the best way start is the arrangement of key points. Break your big goal down into smaller ones. For example, you need to lose 4 kg in a month. Set a goal to lose 1 kg per week. Thus, it will be easier for you to achieve your goal;

1. Take notes

Write down your goals in a notebook and define the end point. Keeping records will help track progress, adherence to diet and exercise regimen, as well as well-being throughout the entire period of weight loss;

1. Don't blindly follow diets

Don't use a diet that has worked for someone else. Consult with your doctor and determine the right one for you. diet food. Make a diet plan based on your weight, age, medical history, etc.;

1. Drink Enough Fluid

Drink water to remove toxins from the body, maintain cell nutrition and metabolic rate, as well as pH levels;

1. Eat often

The most common advice for losing weight is “if you want to lose weight, stop eating.” In fact, fasting will lead to weight gain, because the brain thinks that the amount of food is limited and signals the cells to store everything as fat. Even if you eat healthy food, it will be deposited in fat. Therefore, eat every 2-3 hours;

1. Eat vegetables

Vegetables are rich in vitamins, minerals and fiber. Eating vegetables will nourish your cells, speed up your metabolism, and improve digestion, absorption, and excretion. Eat 3-4 types of vegetables per day;

1. Eat fruit

Fruits are rich in nutrients that are good for the body and weight loss. Eat at least 3 types of fruits daily, 3 times a day to strengthen the immune system, speed up metabolism and the process of losing weight;

1. Eat Healthy Fats

Healthy fats such as avocados, nuts, fish oil, and olive oil are good sources of vitamins and minerals. They help eliminate inflammation and stress that can lead to weight gain;

1. Eat Whole Grains

Whole grains are rich in fiber, protein, vitamins and minerals. The use of whole grains improves stool, digestion, speeds up metabolism and promotes weight loss;

1. Drink fenugreek water in the morning

Fenugreek seeds are natural metabolism boosters. Soak 2 teaspoons of fenugreek seeds in water overnight. Drink this water in the morning on an empty stomach for successful weight loss and weight maintenance;

1. Never skip breakfast

No breakfast is the worst thing ever. Your brain and cells need fuel to perform their full functions. If you do not eat, then the body and brain will not work in full force. So never skip breakfast. Eat something healthy and high in protein before you start your day;

1. light lunch

Limit your dinner calories to 300. Eat vegetables, healthy fats, protein and whole grains in the right ratio. You will have energy without the feeling of overeating and nausea;

1. Avoid packaged juices

Packaged juices contain sugar/aspartame, artificial colors and flavors. These substances are harmful to health and must be excluded if you want to lose weight and not get any kind of disease;

1. Avoid convenience foods

Semi-finished products are a good way out, but they also have disadvantages. They contain preservatives, sodium and other additives. Eliminate such foods from your diet, as they will interfere with your weight loss;

1. Drink full fat milk

Yes, this is what you should be drinking instead of skim milk. It provides a feeling of fullness, and you will eat less. Also, eat whole-fat yogurt instead of low-calorie yogurt. If you are a vegetarian or lactose intolerant, then avoid milk and dairy products;

1. Eat fish rich in omega-3s

Fish is a good source of protein and omega-3 fatty acids. Protein helps build lean muscle mass and keep your muscles toned. Omega-3 fatty acids will help reduce inflammation, thereby reducing the risk of weight gain provoked by them;

1. Eliminate Sugar

Avoid sugar and products containing it in order to prevent an excess of sugar in the body. Sugar or excess calories turn into fat, which leads to high level blood sugar and endanger heart health. Limit your sugar intake and you will notice changes in weight;

1. Don't Eat Processed Foods

Processed foods such as sausage, sausages, potato chips, breakfast cereals and cookies contain sugar and salt. Worst of all, the manufacturers of such products deliberately add salt and sugar to them in such a proportion that you will want more. And while you realize this, the bag of chips will be empty! Therefore, it is necessary to stop eating foods that make you overeat and, as a result, gain weight;

1. Add less salt to your food

Use reasonable amounts of salt in cooking. Do not add too much, as salt retains water in the body. It can also increase blood pressure and harm health;

1. Drink coconut water

Coconut water is a natural electrolyte rich in vitamins and minerals. This is one of the best drinks for weight loss. Drink a glass of coconut water a day to mobilize fat, improve digestion, control pH balance, and naturally glow your skin;

1. Brew green tea/black coffee

Green tea is rich in antioxidants and other phytonutrients that make it second the best drink for weight loss after water. Drinking green tea helps to neutralize the harmful effects of free oxygen-containing radicals and reduce stress. Black coffee is good because it contains caffeine, which helps burn fat and reduces the size of fat cells;

1. healthy snacks

Remember, you need to eat 3 types of fruits and 4-5 types of vegetables per day. Why not eat them? Use fruits, vegetables, and raw vegetables (carrots, beets, etc.) instead of processed foods;

1. Conversation with the chef

Would you like to go to a restaurant with friends or family in the evening instead of having dinner at home? Why not? But do not let yourself go astray. Make a special order with the chef. Say what your meal should be like or ask to prepare the dish in such a way that you can avoid breakdowns;

1. The best alternatives for the sweet tooth

You don't have to cut out sweets altogether; You just need to stop eating foods containing sugar. There are other options that can satisfy your dessert cravings without losing your temper. Prepare fruit salad, low calorie frozen yogurt, low sugar carrot cake, etc.;

1. Don't eat late at night

Late snacks are figure killers. You consume too many calories without realizing it, and all of them are stored in fat, since you are less active at night. Therefore, go to bed 3 hours after dinner to avoid feeling hungry and tempted to eat something sweet or salty;

1. Don't get distracted while eating

Put your phone aside and turn off the TV, laptop during dinner. Look at food to visually let your brain know how much you ate. All kinds of distractions, such as watching TV, talking with a friend, will lead to more food intake, and as a result, you will feel hungry again very soon;

1. Watch your portions

A large amount of food will lead to weight gain. If you continue to eat large portions of fruits and vegetables, you will gain weight. You need to create a calorie deficit in your body so that you consume fewer calories and expend more energy. Therefore, watch not only WHAT you eat, but also HOW MUCH;

1. Pay for groceries with cash

Paying in cash will help you know exactly how much you are paying for junk food. When paying by card, you do not see the total amount and do not reproach yourself for extra expenses. Therefore, in next time when shopping in a supermarket, pay in cash;

1. Find a workout partner

Exercising is great, and you need to train regularly. However, it is difficult to focus and go to the gym every day. Invite a friend to work out together to inspire and motivate each other. This will also help you not to abandon the path you have begun;

1. Do cardio

Cardio is a great way to mobilize fat stores and boost your adrenaline rush. Do at least 3 hours of cardio per week. You can dance, run, jump rope or play sports;

1. Do interval training

Interval training is intense and anaerobic, which means that the body does not consume fuel for muscles from oxygen, but from carbohydrate reserves. Therefore, include in your workouts such exercises as burpees, squats, twists, push-ups, etc.;

1. Don't Forget Strength Training

Cardio is good for burning fat, but it also leads to muscle loss. Therefore, strength training is necessary to build muscle. They will help you keep your body in good shape and keep it healthy even at 70 years old. get busy strength training every other day, and in the remaining days, rest and recover;

1. Exercise outdoors

These sports are for everyone. They will help you stay positive, improve muscle function, lose weight, build muscle and make new friends;

1. Use small plates

Small plates help control portion sizes. When choosing a large plate, you put in more food. And in a small plate of food will seem more. This will prevent overeating;

1. Eat slowly

Eat slowly if you want to start losing weight. When you literally throw food into yourself, the amount of food eaten becomes larger, and you inhale more air. This leads to bloating and storing excess calories as fat. When you start eating slowly, you will inhale less air and soon feel full;

1. Drink water 20 minutes before meals

Drink water 20 minutes before lunch or dinner to avoid overeating and improve digestion. Drinking water during or immediately after a meal will lead to indigestion, bloating and weight gain;

1. Take a walk after dinner

Walking after dinner will keep your metabolism active. This will help burn calories and prevent weight gain;

1. Rest

Rest is just as important proper nutrition and sports. Rest 1-2 days from training to give your muscles time to recover. Also, don't underestimate the importance of sleep. Sleep helps restart the brain and body, and reduces stress;

1. Less stress

During stress, cortisol levels rise, which leads to the release of toxins in the body. There is a change in DNA, which interferes with the normal functioning of cells, slows down metabolism, impairs digestion, excretion. Stress leads to inflammation that provokes weight gain;

1. Track weight loss

Without monitoring the process of losing weight, you will not be able to determine how many kilograms you have lost, what helps and what does not. Check your body fat percentage every 2 weeks. You can also take before/after photos for visual comparison. This will help regulate the diet and training system, maintain motivation for further weight loss;

1. Take an Epsom Salt Bath

An Epsom salt bath is very refreshing and works well for weight loss. Add some Epsom salt to warm water. Add 2 drops of lavender oil and take a bath. It will also help reduce stress;

1. Do a full body massage

Do a full body massage every 2 weeks to improve blood circulation. Massage will help get rid of toxins and also improve metabolism;

1. Be your own inspiration

Time to move on. You have lost weight and now you know where to start the process of losing weight. Now you need to be an inspiration, a training partner and a positive example for those who want to lose weight. This will not only make you feel great, but also motivate you to a healthy lifestyle in the future.

That's all the advice on how to start losing weight on your own and look amazing. Try them now and you won't want to look back. Good luck!

Why is losing a few tens of kilograms considered almost a feat? People who have achieved significant weight loss and changed beyond recognition become the heroes of TV shows and social networks. This is because, according to statistics, 85% of the female population and 55% of the male population have set such a goal at least once in their lives, but 25% and 10%, respectively, reach the final of the usual. Fighting the food instinct, laid down by nature itself, is a real test. The outcome of the battle largely depends on what served as the starting point.

To finish the job, you need to know where to start losing weight and how to draw up a plan correctly - not only nutrition and training, but also make adjustments to your usual lifestyle. Making such a decision should come with an awareness of the complexity of the approach to weight loss. From now on, every step should bring you closer to the goal, and they need to be carefully thought out already at the start.

The simplest and most correct solution

If you want to start losing weight the right way, reach desired result and not harm your health, you need:

1. Save up about $200.
2. Find a nutritionist in your city, make an appointment with him.
3. Go to an appointment.
4. Regularly visit him to adjust the plan he originally compiled.
5. Find a professional fitness trainer specializing in weight loss problems, arrange a meeting with him.
6. Consult with him, order an individual training plan, taking into account the recommendations given by the nutritionist.
7. Follow all his instructions.

You will need money to pay for individual nutrition plans and training. The amount is approximate and in different cities, different specialists may vary. On average, each such development costs about $100. Only a nutritionist and trainer will help you start losing weight correctly and will guide you until you achieve the desired result.

Dietitian's appointment

First, you will have a detailed survey aimed at collecting an anamnesis. Get ready to answer a lot of questions:

• whether there are chronic diseases;
• what you eat, how many times a day (in great detail, down to seeds and a bottle of mineral water);
• How quickly did you gain weight?
• what diseases have been transferred in the last 2 years;
• Do you have bad habits;
• what is the nature of your work (sedentary or you have to constantly move around - on foot or by car);
• what kind of lifestyle do you lead after work;
• whether your parents have a problem of excess weight, etc.

After data collection, analyzes and instrumental studies are assigned:

• general blood and urine tests;
• blood sugar test;
• blood chemistry;
• a blood test for thyroid hormones;
• tomography;
• Ultrasound of the abdominal cavity;
• gastroscopy / other endoscopic examinations of the digestive tract.

Based on all the data collected, an individual nutrition plan will be drawn up, which you will have to strictly follow. And you also need to follow all the accompanying advice of a nutritionist that he will give you (walk in the evenings, climb to the upper floors without an elevator, do exercises, etc.).

Trainer's advice

After the nutritionist with all his recommendations and nutrition plan, you go to the trainer. He must adjust the weight loss program in the gym for them. It is important to catch the following point here: as soon as the instructor begins to criticize the actions of a nutritionist, turn around, leave and look for another specialist. Doctors are educated and know what they advise, but there are too many amateurs in the fitness industry who can ruin everything.

If you need to lose weight heavy weight(more than 100 kg), the plan can be calculated from six months to 2 years. If you want to lose 10-20 kg, usually 6 months is enough.

So start proper weight loss extremely simple. This method is good because you do not need to independently calculate BMI, daily calories, BJU ratios, etc. Errors are excluded here, health risks are minimal, the end result is guaranteed. Of the minuses - the high cost of developing individual nutrition plans and training, as well as the duration of the course - from 3 months to 2 years.

Self-weight loss

If you plan to organize the process of losing weight on your own, at home, you will have to spend a lot of time preparing. Regardless of gender, age and weight, it is recommended to start with the following steps.

General points

The first is motivation: clearly formulate a goal and determine why you need to lose weight. You can make a selection of photos when you were slim and what you are now. You can hang in a conspicuous place your favorite dress, which you have to "fit into". Read relevant literature, watch films. Ways to motivate yourself - and they should work throughout all those months that you will work on your body.

The second is a medical examination. Without it, nowhere. What will it give you:

• some diseases cause excess weight, and you cannot get rid of the latter without treating the former;
• all diets and certain types of exercises have contraindications - with the survey data, you will be sure that this or that nutrition system or training will not harm your health.

Start a weight loss diary: you will write down all the misses and achievements, changes in weight and volume there (recommended:).

Find like-minded people: sign up for groups on social networks where people share their successes, give advice, and support each other. Please contact them with any problems.

Prepare your family for losing weight. Ask them for help. Sometimes, if you yourself don’t have the courage not to eat before bed, let your husband distract you from this temptation and prevent you from breaking loose. Effective, but should be thought out at the very beginning of the path.

Required Purchases:

• scales;
• kitchen scales;
• dumbbells.

Think about what caused the weight gain: malnutrition, overeating, a sedentary lifestyle, age, or some kind of disease. Understand: without eliminating the provoking factor, you can’t lose weight.

Nutrition

Immediately set yourself up for the fact that the first steps to losing weight can take up to 1 month. Of course, the preparation stage can be reduced to 3-5 days, but in 90% of cases such a start leads to an inevitable breakdown. So be prepared to spend time on this.

Our expert - dietitian, endocrinologist Elena Zlatinskaya.

Do not hurry

Excessive haste is one of the main mistakes that people who want to lose weight make. Their logic is simple: just a little more - and the time will come for T-shirts and swimsuits, you want to look good, which means you need to act decisively.

In order to quickly get rid of the kilograms gained over the winter (and not only), people on the eve of the warm season usually choose diets with a sharply reduced calorie content, or even eat almost nothing at all.

Alas, this often brings the opposite result of what was expected. Instead of appearing on the beach in all its glory, a person runs the risk of becoming fuller than he was, and sometimes even getting sick. There are three reasons for this.

Firstly, diets with a sharply reduced calorie content are poorly tolerated, accompanied by a constant feeling of hunger. Therefore, after a few days, those who want to lose weight have every chance of breaking loose, and often compensate for malnutrition by overeating.

Secondly, when returning to the usual diet after strict diets, kilograms also return, even in larger quantities than it was originally.

And finally, in the spring, when the body is already weakened, half-starved food can lead to a decrease in immunity, vitality and mood. From a physiological point of view, it is considered normal to lose 2-2.5 kilograms per month due to the diet. You need to tune in to this pace, because it provides good health, timely tightening of the skin, and most importantly - a lasting result.

If you want to speed up the process a little, you can additionally resort to procedures such as body wraps or hydromassage. They provide a good cosmetic effect - the body looks more toned, even if this is not reflected on the scales. Useful and aerobic physical exercise: swimming, walking, exercise bike. They increase energy expenditure, so you will lose weight faster.

Take vitamins

With a diet, the volume of food is often reduced, and with it the amount of vitamins and minerals entering the body. They need to be filled.

This is especially true in early spring. If the vitamin deficiency is not compensated, it will be more difficult to lose weight. The fact is that, lacking the necessary substances, the body may require them, activating the feeling of hunger, and against its background it is not easy to keep a diet. Therefore, you need to choose the right pharmacy complex for yourself.

Don't Forget About Balance

Another problem for most people who want to lose weight is that they often choose unbalanced diets. The most common now are protein, they are also carbohydrate-free. They help to reduce weight and are well tolerated without causing a strong feeling of hunger. However protein diets increase the level of uric acid and cholesterol in the blood. A lack of carbohydrates can lead to contamination of the body with ketone compounds.

Normally, they are formed in the process of splitting fats, and then split themselves. But for this, there must be carbohydrates in the blood, if they are not, the process stops. As a result, the body becomes clogged, a person develops weakness and apathy, and his mood may deteriorate.

Therefore, carbohydrates in the diet should be. But only complex ones - in the form of cereals, wholemeal bread. Fruits can be added to them in moderation.

In general, a diet for weight loss should be balanced, even if you follow it for a short time. It should contain not only proteins, carbohydrates, but also fats. IN last years you can often hear that their consumption should be reduced, and this is true, because fat is very high in calories. But it cannot be completely ruled out.

So many of us think about weight loss only when there is a reason: summer is coming, New Year, wedding…

This leads to frequent fluctuations in body weight: when necessary, a person exhausts himself with a strict diet, then returns to the previous diet and gains kilograms again. For health, it is even more harmful than just being overweight. Therefore, it is worthwhile now, at the beginning of the weight loss journey, to plan how you will act when you achieve the desired result.

Try to consolidate those healthy eating habits that you will develop in the process of losing weight. Usually for effective weight loss you need to eat fractionally, reduce the consumption of sweet, fatty, fast food. It’s good if you stick to the same rules after you get the desired figure. Then next year you won't have to lose weight by the summer.

On a note

Choose the diet that is close to healthy eating but contains fewer calories. For example, such.

Breakfast. The basis should be carbohydrate dishes, they will give energy. You can eat 1-2 cups of porridge with 1 teaspoon of unrefined vegetable oil or 6-8 tbsp. spoons of muesli with a small amount of nuts. Add 50 g fat-free cottage cheese or 1 boiled egg. You can also drink a glass of fermented milk drink. Tea or coffee without sugar.

Lunch. A glass of yogurt without additives or any one piece of fruit.

Dinner. A bowl of vegetarian soup. 90 g of turkey, or chicken, or lean fish, or rabbit. 200 g of any vegetables - fresh or boiled, with 1 teaspoon of unrefined oil.

afternoon tea. A glass of yogurt without additives.

Dinner. It's like lunch, but you don't have to eat the soup.

An hour before bed. Sour milk drink.

During the day you need to drink clean water at the rate of 30 ml per kilogram of body weight. Any culinary processing of products is acceptable, with the exception of frying. This diet can be followed for 2 weeks - a month. Then expand the menu by adding complex carbohydrates, mainly cereals.

Personal opinion

Olga Volodarskaya:

When I realized that I was wide in the bone and inclined to be overweight, I began to follow the diet and play sports. I go to the gym two or three times a week.

At home I twist the hoop and do exercises for the press. I want my body to be in good shape.

The saddest moment in the life of a girl, a girl, a woman is to realize that the reflection in the mirror and the numbers on the scales do not just fall short of expectations, but drive her into serious frustration every day. Questions immediately arise how to lose weight correctly, where to start, how to lose weight and not harm your health? So it was with me when, after another protracted holiday, I stepped on the scales at my friend's house and was, to put it mildly, disappointed with the result.

When I returned home, I frantically began to pull out all the things from the closet and pull them on myself. As soon as last year's favorite jeans, which had previously been “slip-on”, barely stretched over the hips, it came to the realization that everything was very serious and this time it would not do with just altering the button.

It all started after the wedding - family life was so joyful, in love and happy that there was no feeling that something had already gone wrong somewhere ... The problem is that I never watched my weight at all. I have always been slightly round, but this only complemented me and pleased the representatives of the opposite sex. The great Marilyn was not skinny either!

But standing in tears and not fastening jeans in the middle of the room, I understood that a little more and there would be no way back. In six months, I gained 15 kilograms.

If in this moment this article is read by someone who already has a loved one who so wants to get rid of the hated weight, then please read this article to the end and you will learn how to lose weight for a woman! But a man should also follow this path. After all, if it were not for my beloved husband, then nothing would have happened to me. Support is the key to success. She gives birth to self-confidence.

So, how to start losing weight so that the fat goes away?

Step One - Don't Listen to Your Inner Voice, which confidently insists that everything is in order with you and you don’t eat anything extra. The only person who will tell you everything honestly - good doctor. So, pull yourself together and go to ... an endocrinologist. Why go to the doctor?

1. An endocrinologist knows a lot more about internal weight problems than a nutritionist.
2. The endocrinologist will prescribe a blood test for certain hormones - it may very well be that your problem lies in hormonal disorder and you just need to give up a certain group of products.
3. Addition to point "2" - the endocrinologist will scientifically and clearly explain to you that, according to statistics, hormonal failure is the cause of overweight in only 5% of the population out of 100%. This is statistics.
4. Addition to paragraph "3" - if the reason is not hormonal failure then this, believe me, the best option. An endocrinologist will help you develop a "not hungry" diet and dispel myths and misconceptions.

What to take care of before going to the endocrinologist?

1. Keep track of WHAT you eat during the week and write everything down by the hour in a diary. For example:

Monday: breakfast, 7.00 am - sausage sandwich, sweet coffee; lunch, 14.00 - spaghetti with meatballs and vegetable salad; dinner, 19.00 - borscht with sour cream and black bread, orange juice and two apples.

Be extremely honest! The endocrinologist will understand everything according to your analyzes!

1. Take a notebook with you - record all the recommendations. Each endocrinologist has brochures with basic information, but the main thing is attentiveness and clarity.
2. Advice for shy girls - put on comfortable underwear - the doctor will ask you to undress to underwear and stand on the scales, after which he will carefully examine you - assess the condition of the skin and the presence of stretch marks.

What unexpected things did I learn from an endocrinologist?

Stage two - lifestyle change, and diet. I will say right away - I did not always manage to eat five times a day. I am a teacher - with my work it is extremely difficult. The main thing is not to break into fatty and sweet. So my diet is:

Breakfast (many options):

• Low-fat cottage cheese (0.2 - 2.5% fat) and low-fat yogurt (2.5% fat).
• It can be a boiled egg, a slice of black bread and a slice of low-fat ham or hard cheese (Parmesan, for example). The main thing is to give up your usual sausage, butter and white bread. Replace them with ham, cottage cheese, and whole grain bread.
• Oatmeal in low-fat milk with dried fruits (I prefer prunes - it helps digestion and is digested for a long time, which removes the feeling of hunger for a long time).
• I usually drink all this with green tea with a green apple.

• Skinned chicken breasts with vegetables (green beans, bell peppers, tomatoes, garlic arrows, broccoli, beans) + a little boiled buckwheat or rice without oil (buckwheat is preferable).
• It can also be chicken broth from the same skinned breasts with vegetable salad and a drop of olive oil (quite a bit of fat is needed daily for the growth of nails and hair).
• Any fish steamed or baked in foil with vegetables without additional fat added.
• I don’t drink tea during the day, I try to drink only water.

• Vegetable salad and fruits.
• A glass of low-fat kefir or low-fat yogurt with a light cracker.
• If I suddenly come home from work hungry, I finish eating what is left from lunch.

In between meals, I snack on green apples, kiwi, the same kefir, muesli with low-fat milk or yogurt, cereals, dried fruits.

Now, instead of cakes and sweets, my husband gives me pineapples and pomegranates! It costs the same - many times more benefits!

1. Drink a glass of water before meals - this slightly reduces appetite and stomach fullness. Plus, you will force the stomach to work even before food arrives, that is, the digestion process will go faster.
2. Eat a few prunes at night and drink warm water - this is a natural laxative that will help you normalize the work of the stomach during a change in diet.
3. One serving at any meal should visually fit in your palm. The volume of the palms folded together is equal to the natural volume of your stomach.
4. Calorie counting is pretty simple - for starters, limit yourself to 1500 kcal per day. If you fit into this framework and feel comfortable, reduce the bar to 1200-1300 kcal per day. Buy a food scale.
5. Drink multivitamins - your body should not feel that it is limited in some way.
6. Allow yourself once a week some little favorite, harmful weakness. Naturally, within reasonable limits. For example, once a week I allowed myself to eat my favorite pistachio ice cream (one serving!), Which did not affect my weight loss statistics in any way.
7. Train yourself to drink more water per day - the skin will tighten, cellulite will resolve and the hated centimeters of fat will inevitably begin to dissolve.

Stage three - movement - life! Obviously, not every modern girl and woman has enough time for regular classes at the gym and fitness center. For me, this problem was easily solved with a heavy hoop with massage rollers (easy to find in any sports store) and a jump rope with weighted wooden handles (we are looking for everything in the same sports store). All this took me about 1500 rubles.

20 minutes of the hoop in the evenings will draw the waist and tighten the stomach. 200 jumps on a rope will burn "accidentally" eaten unplanned calories and calm your conscience the next morning after a festive corporate banquet.

Replace your usual car with a bike, forget about the elevator and clean your house with good rhythmic music!

Stage four - drugs. Yes, this is a very controversial and complex issue, which again only a good doctor will help to solve. The main thing is to avoid two types of drugs:

1. Suppressing the feeling of hunger - they literally "demolish" the brain and loosen the psyche.
2. Those who "guarantee" weight loss in a week or, worse, in a few days. These are laxatives and dehydrators. Not only will you not be able to get out of the toilet from them, but you also risk losing your hair, nails and teeth.

The right choice is drugs that act only on the production of certain enzymes in the stomach. Such drugs, getting into the stomach, are there exactly until you go to the toilet. They are completely eliminated from the body, leaving no traces in it. Main component such drugs - the substance Orlistat.

The most famous drug from this series is the European Xenical. There is also its Russian analogue - Orsoten. They are identical in composition and action - they block the enzyme responsible for the absorption of fat in the stomach. Fat is simply not digested and leaves the stomach along with processed food.

The only rule when taking such a drug is to follow a low-fat diet. This medicine is not a way to lose weight, but a help to someone who is just starting to diet. Although this drug is worthy of a separate, detailed description.

My record is 10 kilograms in two months without hunger strikes and other torments. But it's even faster than the doctor warned! As soon as I lost the first two kilograms, it was as if my wings had grown. It's so simple! I did it - you can do it too! After all, only you yourself are responsible for the dream of losing weight, you do not have to depend on anyone! One small step will be the start to great success. Get on the scale, live in my mode for exactly a week and return to the scale. You will immediately understand what I mean!