How to pull yourself together and start losing weight

A significant part of women in the struggle for an ideal figure uses very dubious methods - they drink teas and various preparations of unknown origin, not realizing that if these miraculous remedies are effective, then for a very short time. The best way to change your body for the better is to completely rethink your lifestyle and diet. It is enough to exclude fatty and sugary foods, add a little sport to this, and now the mood improves, and the state of health returns to normal. But how to properly set yourself up for weight loss and avoid breakdowns? What recommendations should be followed in this case?

How to start losing weight correctly

The key to effective slimming consists of two basic rules - the establishment of a proper and healthy diet and regular physical activity.

First of all, you should familiarize yourself with the main recommendations that contribute to intense weight loss, and the appetite will decrease at the same time, not allowing the feeling of hunger to prevail over your willpower:

• A nutritious and healthy breakfast is the key to healthy nutrition and energy for the whole day.
• A few berries of prunes, eaten at night, will allow you to easily and painlessly cleanse the body of decay products, acting as a natural laxative.
• A portion of food should not exceed the volume that fits in two palms, so it is very important not to overeat and not to stretch the stomach again.
• The easiest way to lose the hated pounds is to learn how to calculate the calorie intake you need. For a woman, it is about 1500 kcal. Over time, this figure should be reduced, after consulting with a nutritionist.
• It is generally accepted that if you want to lose weight, in no case should you eat after 6 pm, this is a delusion. It is enough to exclude too late dinner, replacing it with a glass of kefir or an apple, otherwise heavy food will not have time to digest.
• Sleep is an important component of a healthy lifestyle, an adult should sleep at least 7 hours a day and go to bed no later than 11 pm.
• To make up for the lack of essential trace elements for the body, take special vitamin complexes.
• Any nutritionist will tell you to drink a glass of clean, still water before every meal. So you kill two birds with one stone - the mechanism for the production of gastric juice is triggered in the stomach, at the same time you deceive the body, slightly dulling the feeling of hunger.
• In order not to break down, spoil yourself with "forbidden" foods a couple of times a week, but it is better to eat them in the morning.

For some women, to gain the figure of their dreams, it is enough to adhere to proper nutrition, but most still cannot do without additional efforts associated with physical activity. It is not necessary to be lost day and night in gyms. If you can't sign up for fitness, do exercises at home, ride a bike, and just walk more often. On the Internet, you can easily find a whole range of exercises with dumbbells, skipping rope or hoop... To enhance the effect of diet and exercise, various masks, scrubs and wraps will wash.

How to tune in to weight loss

The main reason for breakdowns lies precisely in the wrong psychological state or lack of motivation. Very often we promise ourselves to start a new life and go on a diet from Monday or new year, but the fighting spirit disappears without a trace at the sight of our favorite treats. To avoid this, clearly define your goals and objectives and move in their direction.

• To begin with, you need an extremely honest dialogue with yourself. Ask yourself why you want to lose weight... The answers may be different - the desire to tidy up your health, the ability to visit the beach without embarrassment and shame, and wear tight clothes. It is important that the goal is realistic and achievable. You should not associate weight loss with the desire to get married or get a good position. After the priorities are set, you should realize that you are ready to fight, for sure, failures and bad mood await you, but all this is nothing compared to a new life.
• The second step is to determine the standard of the future figure. Best of all, if it is your photo in which you like yourself. Hang it in a conspicuous place and admire it especially in those moments when you feel that you will break loose.
• Start special diary, paper or electronic, in which you will fill in the weight and volume indicators daily or weekly. At first, they will only frustrate, but the further, the more significant the result will be. There you can also write down what you buy or what you will do when you reach the desired proportions.
• In any case, a positive infusion is important. Think of diet not as deprivation and suffering, but as a path to health and beauty. Look for advantages in everything, because in the process of losing weight, you can visit a sauna, a swimming pool, have pleasant procedures in a beauty salon and meet new people who, like you, are striving to find a new life.
• Take out the things that have long become small for you, think that soon you can put on your favorite dress or shorts again. Or go shopping and buy the thing you like a couple of sizes smaller. This will be an additional incentive.
• In difficult times, it can be helpful to talk to a counselor who can help you identify your fears of doubt.
• Make a schedule and food ration for the week and stick to it when buying groceries. Remove anything harmful, fatty, spicy and sweet from the refrigerator to save yourself from temptations.
• Do not get hung up on volumes and kilograms, this should be an end in itself.
• Take a photo every month in a swimsuit to see all the metamorphoses that are happening to your body.

Effective weight loss rules

Whatever miracle we expect from diets No matter what gorgeous results they promise us, we must admit - almost all of them cause one or another harm to the body, and you simply cannot eat carrots and celery for more than a week. Therefore, the only sure way not only to lose weight, but also to keep the result for a long time is proper nutrition.

In order to maintain your working capacity for a long time, avoid a number of diseases and regularly replenish the lack of vital substances, try to adhere to the rules of a healthy diet:

• The diet should be not only moderate, but also sufficiently varied, the body needs daily proteins, fats and carbohydrates of plant and animal origin.
• It is considered a big mistake to eat 2-3 times a day. You need to eat often, but in small portions, ideally 5 times a day.
• The older a person is, the more he should limit fats and carbohydrates in his diet.
• Chew food slowly and thoroughly, without being distracted by conversations or watching TV.
• Include fresh fruit with every meal, vegetables, herbs, they contribute to the digestion of "heavy" dishes.
• To maintain the water-salt balance, nutritionists recommend drinking at least 2 liters of water every day.
• A couple of hours before bedtime, it is useful to drink a glass of low-fat kefir.
• Protein-rich foods are best for breakfast and lunch.
• Try to arrange fasting days at least a couple of times a month.
• Only eat when you are really hungry.
• After 40 years, limit salt intake and increase the amount of clean water.

Is it possible to lose weight quickly

Whatever drastic measures women resort to to get rid of extra centimeters and kilograms. Manufacturers of supposedly miraculous remedies promise to lose weight by 5, 10, 15 kg as soon as possible. Someone is led on advertised pills, someone simply goes on a hunger strike or tortures himself with excessively intense physical activity, thereby providing real stress for the body. The so-called mono-diets are also not recommended, especially if you already have a number of diseases.

It is possible to lose weight without damage to health, but this requires some preparation, because it is important not only to lose weight, but also to keep the weight at a certain level. It is believed that no more than one kg per week or 3-4 per month should go without harm to the body. So what could be the result of burning fat too quickly?

First of all, a hunger strike affects the general condition, headaches and dizziness occur. The body perceives a sharp decrease in nutrition as a kind of failure, the metabolism slows down significantly and the weight can stand still. Much more serious reasons why diets should not be used like shock therapy:

• Rapid weight loss can provoke hormonal disruption and disrupt the functioning of the thyroid gland.
• Due to the deficiency of vitamins and minerals, immunity decreases.
• There are problems with the cardiovascular system - pressure "jumps", a person suffers from headaches, loses his ability to work.
• Constant depressed mood, depression.
• The work of the gastrointestinal tract is disrupted.
• The already existing diseases are aggravated.

Rapid weight loss not only negatively affects the functioning of internal organs, but also affects the appearance - with a decrease in volume, the skin simply does not have time to contract, stretch marks, flabbiness, sagging appear, elasticity is lost.

How not to lose your diet

People who cannot get rid of for years excess weight, the main reason for their failures is considered to be insufficient willpower. However, this is a misconception. On the contrary, if you grit your teeth and continue eating hated vegetables, washed down with celery juice, this will in no way help to improve your mood and lose weight quickly. He considers careful planning to be the most important point in any diet. What other secrets should you learn so as not to break down at the most crucial moment?

• As stated, the key to success lies in the right motivation. You shouldn't fall for advertising gimmicks and fight for the desired volumes just because 90-60-90 are accepted by society. You must have a personal opinion about this. Perhaps it seems to you that losing weight will help you find new love or cope with health problems, it is not so important what the motivation is, the main thing is that it should be clearly justified.
• Once again, rush into the pool with your head, but are afraid of constant breakdowns? Maybe you should sit down and calmly think about the situation, planning all the details and minimizing the risks. Inspiration is good, but it takes a cool head to do it.
• Diet does not mean giving up food. Food should be sufficient, balanced and not devoid of small pleasures, otherwise losing weight will turn into hard labor. Do not get fooled by advertised diets, such as kefir or rice, if you hate them. Let in small quantities, but your favorite foods should be present on the table.
• When it becomes impossible to endure hunger, always have a healthy snack on hand, an apple, kefir or a few nuts.

Why does the weight not go away

If the secret of successful weight loss included only two components - diet and sports, then the need for the services of numerous nutritionists would disappear. In most cases, problems appear at a certain stage, the weight either goes away very slowly or the process stops altogether. There are many explanations for this, here are some of them:

• Reducing your calorie intake should not affect your meal frequency. If you deny the body a full healthy breakfast, lunch and dinner, it begins to stock up for future use due to the slowed down metabolism.
• Don't get hung up on the numbers on the scales. Perhaps at this point, your body is simply rearranging itself, converting adipose tissue into muscle. Do not stop there and continue training. A change in diet and training will also help overcome the stagnant metrics.
• Do not skip a protein snack after intense physical activity, do not be afraid that this will affect your weight. During training, we spend a lot of energy and the muscles need to restore the spent.
• Weight is also influenced by our emotional state, chronic lack of sleep, fatigue and depression. Try to stay within the norm and sleep at least 7-8 hours a day.
• Excessive training leads to the production of the hormone cortisol, which negatively affects the functioning of the digestive tract and contributes to the deposition of fat in the waist area.
• If the weight does not go away, it can be the cause of some diseases, including hypothyroidism, polycystic ovary disease, or hormonal imbalances.