How to start losing weight? The topic of overweight, diet and exercise is covered with a lot of gossip and myths. Few things are as controversial as how to get rid of unwanted volumes. Despite the variety of techniques, there are basic and universal rules that work for absolutely everyone. We will talk about them in this article.
The environment and way of life have changed dramatically over the last few decades. Lots of fast food appeared, a variety of street food, cafes and restaurants, people started eating more and more outside and using delivery services, portion sizes increased significantly, and at the same time it turned out to be moredifficult to choose healthy foods.
In addition, work and leisure have become reduced. Despite the known benefits of physical activity, there is a downward trend worldwide. According to recent reports from the European Union, 6 out of 10 people over the age of 15 do not play sports or do it very rarely. At the same time, a significant portion of Europe's adult population spends more than four hours a day sitting, which can not but affect health and appearance.
Thus, many factors influence what we eat and what lifestyle we choose, which means that it is necessary to make an informed choice to start the changes.
Decide on your motivation to lose weight
Often, this stage is not given due importance, thinking that the desire to adapt to a once favorite dress or to take beautiful photos on the beach is an effective objective. But aesthetic attraction is only one side of the coin, in the second are much more important and significant things: getting rid of complexes and self-doubt, the desire to have healthy children, the need to get rid of shortness of breath, hormonal disruptions. and other related problems.
It is always difficult to take the first steps, you want to postpone it, stop it or abandon the idea altogether. Moreover, unrealistic goals for weight loss are often set early, which leads to high expectations, which later lead to frustration, stress and lack of progress. Do not be guided by the principle of all or nothing. Set the desired end goal and many intermediate (realistic! ) Goals. Imagine building a road for a car, the principle is the same.
Remember, food should not be a workout reward or a "job" for the chocolate you eat. Guilt is a motivational killer.
At the same time, analyze why you are overweight. Is this a recent change or a long-term picture? Have you started to do things differently - eat more outdoors, reduce your activity or change your diet? Knowing the root cause will help you move faster towards your goal.
The calmer you go, the further you will go
Weight loss is a systematic and long-term process. Even small weight loss (5 to 10% of total body weight) can offer health benefits, such as improving blood pressure, cholesterol and blood sugar levels, and reducing risk factors for chronic related diseases. with obesity.
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 for a long time because such lifestyle changes cannot be sustained. Once you cancel the regimen, go back to the old habits and add weight.
Also, keep in mind that women generally have a higher fat-muscle ratio than men and have a 5-10% lower resting metabolic rate. 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 level and more were asked to report how many calories they thought they consumed per day. Both groups underestimated the current amount on average 1000 calories!
Determine your daily calorie intake
Determining how many calories you should consume is half the battle, it is also important to consider the nutritional value of foods. For example, 500 calories in chips is not the same as 500 calories in raw vegetables.
Nutritionists insist that it is important to follow the rule of weight loss - to burn more calories than you consume. The daily deficit should be on average 500 kcal. In this condition, you can lose a pound in two weeks without even resorting to physical activity. But in the long run, this method will not work, over time, the body creates a feeling of stress and anxiety due to constant lack of food and instead of losing weight, the body begins to accumulate fat in case of a situationcritical. .
Reduce your portions
This is where size matters. Portion control over time will increase from a healthy habit to a lifestyle that eliminates persistent overeating. An easy way to reduce the size of the service is to use a smaller plate. Another is to eat more slowly so that the brain has time to receive a signal for the feeling of satiety. On average, this takes about 20 minutes.
Half of your plate should be vegetables, a quarter should be low-fat protein sources (chicken, turkey, fish, eggs) and the rest should be whole grains or cereals.
Cut down on carbs
If you eat foods rich in simple carbohydrates (such as cakes, soda, white flour bread or chips), your body releases insulin to help control the flow of glucose into your bloodstream. Research shows that an increase in blood sugar levels after a few hours makes you feel hungry, cravings for food and often leads to overeating. Fast and refined carbohydrates quickly replenish the body with energy, but when consumed excessively, they are converted into fat reserves. Give preference to complex carbohydrates and be sure to combine them with natural fiber.
Eat more whole foods
Whole foods are foods with one ingredient that are rich in vitamins and trace elements without additives or chemical processing. These include fresh fruits, vegetables, meat, fish, seafood, legumes, eggs, nuts, etc. They help speed up metabolism, regulate weight, reduce hunger and affect hormone production.
One study included 786 people who were divided into two groups. One of them was on a low micronutrient diet, the other on a high micronutrient diet. Nearly 80% of participants felt full after eating a diet high in micronutrients, even though they consumed fewer calories overall.
In addition, whole foods do not contain trans fats. A recent study found that monkeys that ate more trans fats increased their weight by an average of 7. 2% compared to monkeys that ate a diet rich in unsaturated fats.
Drink your daily amount of water
Drinking water can speed up your metabolism by 24-30%, helping you burn more calories. One of the studies showed that the consumption of 0, 5 liters. Drinking water half an hour before meals helped those on a diet to consume fewer calories and lose 44% more weight compared to those who did not drink water.
Avoid juices and fizzy drinks. According to research, their daily consumption is associated with a 60% increase in the risk of obesity in children.
If you replace your daily intake of a glass of juice or soda with water, you can reduce your annual calorie intake by an average of 219, 000 kcal. Impressive, right?
Choose effective exercises for weight loss
Regular exercise is vital for physical and mental health. A disciplined and targeted increase in exercise frequency is often critical to successful weight loss.
The WHO recommends that people between the ages of 18 and 64 exercise at least 150 minutes a week.
The easiest and most affordable way to exercise is through aerobic exercise.
- Examples of moderate-intensity aerobic activity are badminton, brisk walking, cycling, tennis.
- Examples of high-intensity aerobic activity are running, swimming, team sports (football, basketball), etc.
- In addition, you can introduce useful rules into your daily routine: climb stairs instead of the elevator or escalator, go to a stop at your destination and walk, park your car a little further from home or office, and so on.
Cardio for weight loss is essential if you train properly, focus on the heartbeat (heartbeat), use different techniques and intervals.
Of course, it is important not only to lose weight, but also to keep your muscles toned. Resistance exercises are critical to building a toned body. Research shows that strength training helps maintain a high metabolic rate and prevents the loss of valuable muscle mass.
There are many exercise routines available for both home and fitness.
Give priority to loads on all muscle groups, rather than local ones. You will not lose weight on the waist and abdomen for a long time, doing exercises only on the abdomen, this is evidenced by the results of many studies. The same goes for weight loss in the legs, hips, arms and other parts of the body.
According to studies, one of the most common barriers to losing weight is lack of time, more than 73% of women surveyed said they do not do sports for this reason. Circular exercises with fat burning intervals and high intensity help, which last no more than half an hour and are considered one of the most effective for weight loss.
Circular drillstakes an average of 30 minutes. It consists in the fact that you alternate several exercises (usually from 5 to 10), which target different muscle groups, making rest intervals in between. This method improves your aerobic ability and burns calories efficiently.
Exercises for fat burningin principle they are similar to the circular ones, but the complex consists of more high-intensity loads on different muscle groups, which are performed without interruption. Rest is allowed only after the completion of the exercise block.
Recent years have gained great popularityhigh-intensity exercisewhich last 5 to 30 minutes a day. They alternate between maximum activity and rest (one to two). For example, run for 1 minute as fast as possible, then walk slowly or rest for 2 minutes, then repeat again. Studies have shown that this exercise method helps you burn 25-30% more calories than other types of exercise.
Special circular drills- 30-minute fitness for women, which consists of warm-up, cardio, strength training, cooling and stretching. Each exercise takes place under the supervision of a trainer who monitors the technique of performing the exercises, learns and selects the optimal version of the load. The exercises are performed in simulators, created taking into account the physiological characteristics of the female body. They are based on hydraulic resistance and are safe for people of all physical abilities.
Learn to enjoy exercising and doing weight loss exercises. Think about how much energy, joy and self-satisfaction training gives you.
Get support
Losing weight is not easy, and doing it alone is even harder. If you are trying to lose extra pounds and improve your overall health, remember that you do not have to go this route yourself. You can find like-minded people online or offline and join them.
Research has shown that support, healthy competition, and regular demonstration of results can help maintain consistent exercise performance and be more accountable in the process.
Follow your progress
Self-control is the most important factor in successful weight loss. When we see real and tangible moves towards our goals, we tend to be more motivated to keep working. The most important thing is not to hang up the phone.
Do not focus only on weight. Weighing yourself every day can cause unnecessary anxiety and distress. Focus on the waist, hips, chest, legs, and arms. Measure them at the same time interval, for example, every 2 weeks or once a month. Record numbers in a notebook, application or specialized online portals. This will help you track the result and analyze which actions bring the most results.
Remember that losing weight is a gradual process, do not be discouraged if those extra pounds do not go away at the speed you expected. Your task is to learn how to lose weight correctly, 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 is associated with an 89% increased risk of obesity in children and 55% in adults. Also, insufficient or poor quality sleep slows down the conversion of calories into energy (metabolism). When it is not functioning, the body can store unused energy in the form of fat. In addition, poor sleep can increase the production of insulin and cortisol, as well as interfere with the regulation of appetite-controlling hormones leptin and ghrelin. It is leptin that sends satiety signals to the brain.
Another study found that people deprived of sleep consume 385 calories more per day than those who sleep regularly and adequately. Thus, just because of the disrupted sleep rhythm, you can gain an extra 7 pounds a year.
When it comes to stress, it stimulates the release of the hormones adrenaline and cortisol. If you feel anxious all the time, cortisol is blocked in the bloodstream and signals the body to replenish its carbohydrate nutrient reserves, which often leads to overeating.
The researchers found that the 8-week stress management program led to significant reductions in BMI in overweight and obese children and adolescents.
Check out some of the methods to cope with stress:
- yoga
- THINK
- breathing practices
- nature walks, gardening etc.
Do not use diet pills
The idea of magic diet pills to make your fat digest like a dream is tempting. But alas, this is too good to be true (if it was not already clear).
Here are some of the side effects of diet pills:
- Discharge of the nervous system
- Increased blood pressure
- Increased heart rate
- Violation of the work of internal organs
- Insomnia
- Dizziness
- nightmarish
- Lazy bowel syndrome
Diet pills often promise immediate results, but they do not interfere with your diet or lifestyle that have made your body "unhealthy". Thus, even if you manage to overcome the unpleasant side effects and get short-term results, you will eventually get back to where you started. We devoted a separate article to fat burners, detailing the disadvantages, benefits, and potential risks.
Remember, to achieve lasting results, you need to radically change your fitness and nutrition habits.
New weight loss books, articles, TV shows and videos are published every day, but there is no single solution that suits everyone for sustainable healthy weight loss. What works for a person may not work for you, as the body reacts differently to different foods and loads, depending on genetics and many other factors. Finding the right method will take time and patience, dedication and regularity.
To lose weight without suffering, make real changes to your diet and physical activity that will become part of your lifestyle, otherwise you will quickly return to old habits and original weight.