People who decide to lose weight may have a question: "How to start losing weight?" There is a lot of conflicting information about how you can get rid of extra pounds. To become slimmer and not harm your health, you need to know the basic rules of losing weight.
1. Common myths about weight loss
In the matter of losing weight, the method is the most important. Choosing the wrong way to lose weight can interfere with achieving the desired slimness and seriously damage your health. So first let's talk about methods that don't work.
Myth 1: To lose weight, you need to stop eating
The most common and most dangerous myth is that you can successfully lose weight by fasting. Hunger is a huge stress on the entire body. With this method of getting rid of excess weight, first of all, muscle mass is lost and metabolism is disturbed. Due to the lack of vitamins and minerals, well-being can significantly deteriorate. Fat, on the other hand, during fasting goes worst of all due to a slowdown in metabolic processes. Being in a state of "hungry metabolism", the human body begins to store energy in the form of fat. The most unpleasant thing is that after the end of such a diet, the weight will soon return. Fasting brings nothing but loss of time, nerves and health.
Myth 2: dietary supplements will help you lose weight
All kinds of miraculous slimming teas, pills and dietary supplements will help you successfully lose weight only for your wallet. The highest quality of them can replenish the supply of vitamins and minerals, slightly reduce appetite. Therefore, one should not expect serious help in losing weight from biological supplements. Dietary supplements can bring not only benefits, but also harm. Before using them, be sure to consult your doctor.
Myth 3: You can lose weight if you don't eat after six
You shouldn't overeat before bed, but diet has nothing to do with it. Sleeping with a full stomach is harmful, and food takes about an hour to digest. For the rest, it does not matter when the calories entered the body, the main thing is that their amount does not exceed the daily norm.
Myth 4: To lose weight, you only need to eat low-fat foods
Foods that are too fat are bad for your health, but low-fat foods can do just as much damage to your body. The fact is that fats are involved in the production of hormones, promote the absorption of calcium and vitamins A, D, E. Low-fat foods are much inferior in taste to analogs with normal fat content. Manufacturers of such products solve this problem with the help of various additives or a huge amount of sugar, which negates their beneficial qualities. In the case of fat, it is better to adhere to the "golden mean" rule - not to allow an excess of fat in food, but not to give it up altogether.
2. Where to start losing weight
The first place to start is to get rid of the thought of losing weight quickly. The optimal weight loss is considered to be 2-4 kg per month. You should not strive to lose a record amount of extra pounds in a short time, so as not to get hormonal disruption, problems with the cardiovascular system, skin and many other unpleasant consequences.
Proper nutrition for weight loss
When losing weight, you need to eat properly and in a balanced way. Eating a healthy diet can help you lose weight, feel better, and energize your body. Therefore, you need to start losing weight by reviewing your diet. Fast food, cakes, and fried potatoes can undermine all weight loss efforts.
It is better to replace simple carbohydrates with complex ones, such as buckwheat, rice, durum wheat pasta, oatmeal, etc. It is advisable to boil or steam meat, fish and chicken. Eggs, not too fatty cottage cheese, kefir and milk should be included in the diet. Do not forget about vegetables and fruits. In addition to vitamins and minerals, vegetables are rich in fiber, which is essential for proper digestion.
For successful weight loss, it is important to expend more calories throughout the day than you receive. For this, all the energy costs and all the calories eaten are calculated, which is not very convenient. You can go the other way and just reduce the portions by eating 5-6 times during the day. It is worth remembering that information about satiety comes to the brain with a delay, so you need to eat slowly, chewing food thoroughly.
Maintaining a normal water balance is also important. Every day you need to consume 2-3 liters of clean water.
Exercise while losing weight
In order to successfully lose weight, you need to increase physical activity. It is important to build them up gradually. Exercise should start with a warm-up. Do not forget about stretching after completing an activity.
Initially, workouts can take 10-15 minutes. Gradually, the training time should be increased until it reaches 30-40 minutes.
The following exercises are most effective for losing weight: running or brisk walking, jumping rope, swimming, various leg swings, push-ups, planks, squats. Exercise should be safe for the spine and knee joints.
The main thing in training is their regularity. You should not try to fulfill the TRP standard in one day without proper training. It is better to start small and gradually increase the load.