How to start losing weight correctly without harm to the body. Step by step instructions, nutritional advice, diet menu

According to fitness trainers and nutritionists, in order for the process of losing weight to be fast and effective, a person needs a detailed step-by-step plan (instruction) that clearly demonstrates the stages of the planned program.

Achieving clear goals and their implementation is especially important if you decide to lose weight at home, because a person must motivate himself for this.

The initial stage of the program for losing weight and gaining a slim figure is a consultation with a nutritionist or therapist regarding the possibility of using diet, exercise and other methods, for the presence of contraindications for health reasons.

The doctor should evaluate:

• general condition of the body and the functioning of organs;
• metabolic rate;
• physical activity;
• psychological stress.

In some cases, a survey will be required, as a result of which a list of recommendations will be drawn up on how to start adjusting your lifestyle in order to achieve the desired result.

What you need to know about losing weight

Having studied the physiological characteristics, medical science claims that excess weight can manifest itself either with a violation of the functional activity of the body, or with an incorrect lifestyle. If a person eliminates the cause, then getting rid of extra pounds will not be difficult.

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Basic nutritional rules:

1. Food intake should be fractional and systematic. Overeating should be avoided, leaving the table with a slight feeling of hunger. The time interval should be the same throughout the day.
2. The diet should be balanced. Protein foods are preferred. It is necessary to reduce the consumption of fats and foods with rapidly digestible carbohydrates.
3. The consumption of fats in small doses is mandatory, with the condition that they must be easily digestible and not subject to modifications.
4. The daily intake of kilocalories should be below the level of their expenditure.
5. You need to drink from 2 to 2.5 liters of water per day.
6. When preparing food, use the minimum amount of salt. The sodium it contains keeps excess water in the body.

Calorie content and weight loss

The main requirement for any diet is the systematic obtaining of the required result with its subsequent consolidation.This can be accomplished by calculating the energy value of foods eaten throughout the day.

A person's daily calorie intake is adjusted based on:

• floor;
• growth;
• weight;
• age;
• physical activity;
• region of residence.

Nutritionists give the average values ​​of kilocalories:

• For men:
  • up to 25 - 2700,
  • at 25-50 - 2400,
  • after 50 - 2100.
• For women:
  • up to 25 - 2200,
  • at 25-50 - 1900,
  • after 50 - 1800.

Method of individual calculation of the body's minimum calorie requirement

The coefficient values ​​are the same for both sexes:

• 1.2 - minimal activity;
• 1,375 - with three visits to the gym;
• 1.55 - with five visits to the gym;
• 1,725 ​​- daily intense training;
• 1.9 - everyday hard physical labor.

The calculated figure should be reduced by 10%. The result will be the daily kilocalorie level you should consumewhile losing weight. This methodology allows the body to smoothly rebuild without stressing it. The person will not experience the psychological discomfort that will result in excessive food intake after the end of the diet.

Protein, fat, carbohydrates and weight loss

The percentage of these elements also fluctuates depending on gender and occupation.

The average daily rates are as follows:

• 25% protein, 25% fat, 50% carbohydrates - for men.
• 20% protein, 30% fat, 50% carbohydrates - for women.

When losing weight, the proportions change to:

• 35% protein, 20% fat, 45% carbohydrates - for men.
• 30% protein, 25% fat, 45% carbohydrates - for women.

Protein determination example: 500 g_{* 35/100 = 175 gr}
Fats and carbohydrates are calculated in the same way.
The calculation is made within the reduced level of kilocalories.

Allowed Products

Any diet involves not only limiting the amount of food eaten. The types of products themselves are subject to revision, falling into the categories of "permitted" or "prohibited".

Allowed to use:

• lean types of meat and fish;
• cereals;
• vegetables and fruits;
• greens;
• fat-free fermented milk products;
• yeast-free rye bread;
• lean cookies;
• eggs in small quantities.

Banned products

These include:

• fatty meats and fish;
• high-calorie sausages;
• fatty dairy products and mayonnaise;
• sugar and honey;
• ice cream, chocolate and other sweet confectionery;
• culinary products made from wheat flour and yeast dough;
• pasta;
• fast food;
• sweet carbonated drinks and soft drinks;
• smoked meats;
• marinades;
• pickles;
• nuts;
• bananas;
• alcoholic drinks.

How much food can you eat per day

To prevent fractional meals from starting to turn into an endless snack, you should draw up step-by-step instructions describing the correct frequency and rate of meals in your home and work environment. The rate of weight loss depends on how to strictly adhere to the conditions for its implementation.

Doctors are instructed to plan your day so that the frequency of human meals is within 5-6 times, keeping within the daily intake of calories, proteins, fats and carbohydrates. At the same time, portions should be proportionally reduced, and the time interval should be the same.

A set of exercises that burn fat

To evenly distribute physical activity to all muscle groups, contributing to the rapid burning of body fat, experts prescribe:

1. Gymnastic exercises that have a beneficial effect on the general tone of the body;
2. Cardio workouts that strengthen the heart and increase endurance;
3. Strength exercises - squats, bench press, dumbbell work.

The beneficial effect is the alternation of exercises, in which a variety of workouts is achieved.

Fat-Burning Sports

The most favorable are:

• running, with alternating fast and slow paces;
• swimming;
• ski walking;
• jumping rope;
• cycling on rough terrain;
• crossfit;
• dance Sport.

Slimming cardio workouts

When a person contacts a fitness center, the instructor draws up an approximate training recommendation, which tells how to start losing weight correctly at home. Step-by-step instructions when performing cardio workouts are built individually, taking into account the lack of control from the trainer.

The effect of this type of training on weight loss is due to the circular involvement of various muscle groups, including the heart itself.

In a month, you can get rid of excess weight by 10%, alternating the following types of exercises:

• running with legs held high;
• stepping;
• a ride on the bicycle;
• swimming;
• jumping rope.

First step: setting a goal - losing weight

It will be easier for a person to achieve results if he starts a notebook, which will indicate the goal of losing weight. There you should also enter the terms of weight loss and the desired amount of kilograms, which you need to get rid of. To track your progress, the first page should contain the initial weight numbers.

Separately, it is worth mentioning about communication with relatives and colleagues on the topic of losing weight. It should be avoided in conversation. Daily collective checks of the dropped grams will create a negative emotional attitude. A variety of advice will only bring confusion, adding doubts about the attainability of positive results.

Second step: drawing up a diet for the week

Written diet planning for the next week will become step-by-step instructions that will allow you to start losing weight correctly at home. What the alternation of dishes will look like is a choice of personal preference.

The main thing is not to upset the balance of protein, fat and carbohydrate intake. And also keep track of the energy value of foods, so as not to exceed the level of calorie intake when eating.

Third step: setting the drinking regime

It is necessary to satisfy the daily need for water, which is 2-2.5 liters, with clean drinking water. Liquid first courses, weak teas and unsweetened compotes will also serve as a source of the required liquid. Drinking coffee, sugary carbonated drinks is strictly prohibited.

Fourth step: pick up physical activity

The choice of sports exercises should take into account the individual characteristics of a person, his physical fitness, the presence of diseases. A person chooses a place for training sessions himself, depending on preferences and free time.

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Step Five: Determine Your Weight Loss Motivation

Consultation of both a nutritionist and a psychologist will help in this matter. The specialist will draw up step-by-step instructions from a motivating list of questions and answers, which will describe:

1. Diet Tasks;
2. Small steps, the implementation of which will allow you to start losing weight correctly at home;
3. Ways to achieve the final goals, without the risk of giving up everything in the middle.

Sixth step: drawing up menus and schedules for each day

The daily diet should include fruits and vegetables, fiber. The time intervals between meals, with five meals a day, should be within 2.5 hours. Dinner should be completed 4 hours before bedtime.

Example:

1. Breakfast at 6.00-6.30;
2. Snack at 9.00-9.30;
3. Lunch at 12.00-12.30;
4. Snack at 15.00-15.30;
5. Dinner at 18.00-18.30.

Seventh step: recording all intermediate results

For convenient control over the subtotals, a written record should be kept. This will allow you to adhere to the set pace of losing weight, as well as demonstrate errors, if any.

Sample menu for a week

Monday:

1. Breakfast - oatmeal porridge, fruit, tea.
2. Snack - kefir, biscuit biscuits.
3. Lunch - chicken soup, vegetable salad, tea.
4. Snack - yogurt, rye bread.
5. Dinner - vegetable stew, compote.

Tuesday:

1. Breakfast - buckwheat porridge, herbs.
2. Snack - cottage cheese, tea.
3. Lunch - mashed potatoes, kefir.
4. Snack - bread, cheese, green tea.
5. Dinner - stewed fish, vegetable salad.

Wednesday:

1. Breakfast - rice porridge, compote.
2. Snack - baked apples.
3. Lunch - boiled meat with vegetables.
4. Snack - curd casserole, green tea.
5. Dinner - fish soup, baked vegetables.

Thursday:

1. Breakfast - scrambled eggs, cheese, mineral water.
2. Snack - kefir, lean cookies.
3. Lunch - green borsch, bread, tea.
4. Snack - boiled beet salad.
5. Dinner - stuffed peppers, herbs.

Friday:

1. Breakfast - muesli, kefir.
2. Snack - dried fruits.
3. Lunch - rabbit stew with vegetables.
4. Snack - stewed pumpkin, green tea.
5. Dinner - fish fillet, herbs.

How to keep the result?

A person should not relax when the cherished numbers are highlighted on the dial of the scales. It is not enough to reach certain weight indicators. It is necessary to consolidate the result obtained.

Helpful hints:

1. When completing a diet course, do not give up the basic principles of proper nutrition. It is better to observe moderate restrictions in the choice of certain foods and their quantities, rather than alternating periods of strict diets and heavy food intake.
2. Control your weight. The measurement frequency should be no more than 1 time per week. Otherwise it will become an obsession and lead to unnecessary stress.
3. Maintain an active lifestyle.
4. Give up bad habits. Smoking and alcohol cause irreparable damage to health by disrupting the body's metabolism.
5. Reduce the number of welcoming dinners in the first month after the diet ends. It will take some time for the new lifestyle to become habitual. After this happens, a variety of treats on the festive table will no longer become a strong temptation.

Nutritional advice

1. Any diet for weight loss is not a reason for refusing food. You cannot skip breakfast, lunch or dinner. A systematic violation of this rule can lead to the occurrence of various diseases from the digestive system. Also, nervous breakdowns are likely, the result of which can be overeating and the loss of the progress made in the fight against body fat.
2. Drinking a glass of water after a meal will reduce hunger. If you drink water 20 minutes before a meal, then this will reduce the volume of the portion eaten.
3. During a long course of weight loss, doctors prescribe vitamin and mineral complexes and biological supplements that eliminate the deficiency of essential elements.

Doctors give step-by-step instructions on how to start losing weight properly. But they are not limited to controlling home and work food intake, or adjusting the conditions of physical activity.

The human way of life includes such interrelated aspects as: the surrounding emotional background, good sleep, rest. Only an integrated approach to solving the problem of excess weight gives a long-term noticeable result.

Author of the material: Babanin Vyacheslav

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