Question, to start losing weight , often ask those who have already managed to try different methods to no avail.Wishes to overcome the weight of the program and choose the weight loss schemes, focusing only on the figure, which the authors predict techniques they see on the scale.
know these people who are first trying to collect something on their own, relying on his "genius", but then still decide to look into the assembly instructions?You do the same, if, starting the diet, do not know the main rules of successful start losing weight.But never too late to look in the manual!
strategy Approach the subject of weight loss as a long-term plan.Any plan is complete without determining mission, goals and objectives .
Give myself honest answers to such questions as: "Why I'm losing weight" and "What good will my weight loss?" It will be your mission .In other words - motivation ."Psychologists proved that the motivation you need to choose so that it not only helps to lose weight, but
example, be misguided motivation to lose weight for the wedding or birthday.After all, the holiday is over, and then what?Proper motivation is: "I want to lose weight to be healthy person" or "I want to lose weight to men like" or "I want to lose weight to problems with the selection of fashionable clothes are gone forever.""Sustain your motivation photo - shoot himself before the Diet."
next stage - the definition of objectives , which is somewhat similar to the mission, but contains more reality.The honest answer to your question, how many kilos you are far from ideal.To back up their conclusions accurate figures compare personal weight indicator with the regulations.Count how many calories you consume in a day and see how much you really need based on your age and daily activities.
Details on how to perform the necessary calculations, it is written in the article How to count calories to lose weight.
At the stage of goal to determine for themselves the exact date , to which you want to lose weight.Let's say you want to drop by 0.8-1.5 kg per day.As a rule, well chosen diet without harm to health can lead you to a victorious finish line in one-two months.Indicate your date - since the beginning of the diet will countdown!
Now let's talk about the problems .It needs to create a plan of concrete measures that will lead to the goal.
Task 1. Prepare to
diet Any diet requires giving up fried, greasy, sweet.At the preparatory stage To reduce the use of these products to a minimum, replacing them with mainly protein (dairy products, lean meats, fish on a couple) and carbohydrate (vegetables, cereals) food.Listen to your taste sensations.So you will understand, on a diet will be easier - a protein or carbohydrate.
Teach yourself to eat 5-6 times a day at intervals of approximately 3-3.5 hours.batch weight should be minimal - up to 300 g Usually it is 10-15% less than you were eating before the desire to lose weight.
Learn to drink water throughout the day.The main thing to do it is a meal that she really could have a cleansing effect and to blunt a false sense of hunger.
Try to exercise daily.For example, a half-hour walks or exercises on a treadmill."If you develop the habit of physical exercise, later it will grow into a natural need and will be your protection against breakdown with the diet."
Task 2. Start a diet
Choose a long-term diet - thought out for a month or two power scheme.If your schedule is given no more than a month to lose weight, choose options for fasting days, which will practice once a week.You must be sure that the set of products that enables you to diet for the soul.Consider diet contraindications."Weigh yourself daily at the same time. In order to monitor compliance with the rules of the diet Start a food diary."
Warn family and friends that you are on a diet.Explain to them how important it is for you to get support.By the way, it will give you an extra incentive not to break a diet, in fact would be a shame not to meet the expectations and hopes of families.
not stimulate weight loss diet pills and laxatives. Undoubtedly, these drugs derive excess liquid, clean the intestines, from what on the balance figure is reduced.But this is an artificial and dangerous weight loss.Tablets and powders do not communicate the work of the gastrointestinal tract, and vice versa - leads to a violation of the digestive processes.
Task 3. Attach the correct food habits
Keeping a diary while dieting will help you to always remember that help you lose weight.Based on the positive experience of weight loss, create a list of products that must now become your most favorite food."Be sure to lock your new weight and calorie menu, where you have an attractive shape."
Keep your records as valuable information.If suddenly your weight starts to increase again, you'll know how the rule of healthy food to arrive and what should be done.