The problem of being overweight is a real scourge of the 21st century. For some, it is enough to lose a couple of kilograms to achieve ideal shape, while others dream of getting rid of 20-30 kilograms of the hated fat. But the problem can be solved. The main thing is not to rush.
Instructions
Step 1
Say no to diets. Any diet is a short-term restriction. But man is made like that: he is drawn to everything that is forbidden. Even if you have never had a sweet tooth, it is worth going on a diet - and now at night you are tormented by visions of cakes and cakes.
Step 2
Get used to the idea of long-term weight loss. No, this does not mean at all that you will lose those extra pounds for many years. Perhaps you will achieve the desired result in a couple of months. The whole focus of long-term weight loss is in the absence of inhibitions. And in changing the way of life. You will not have to step over yourself and subject yourself to various psychological and physical tortures.
Step 3
Assess the scale of the tragedy. Step on the scale in the morning after using the bathroom and before breakfast. Write down your weight. Arm yourself with a measuring tape and measure the volumes. The circumference of the hips, waist and chest are required parameters. It is also advisable to add to them the girth of the arm (where the trace from the BCG vaccination is) and the girth of the leg (about 7-10 centimeters below the pelvic bone). Make a note of this data too. It often happens that in one week a few centimeters leave the waist at once, and in the next - only a centimeter from the arms and legs. But any result is another step towards the perfect figure.
Step 4
Take a notebook or create a document on your computer. In the first column of the table you will put the date, in the second - the weight, from the third to the 7th - the volumes of the body parts. Celebrate the changes every week.
Step 5
Analyze the table. It is also advisable to build weight loss charts. The downward curve is incredibly motivating and makes you move on. Plus, taking regular notes will help you understand your body better. Some people lose weight little by little, and their curve on the graph goes down all the time. For others, the graph looks like a saw: then minus a few kilograms or centimeters, then a small plus, then again a minus. The graph will also show "plateaus": periods when the weight stops. This does not mean that you will no longer lose weight. It's just that the body paused to rebuild, get used to the new weight.
Step 6
Find a motivator. If your personal life doesn't work out because of excess weight, make a collage: a slender girl, a pumped-up guy, the sea, love, flowers … The plot can be anything. It is important that he spur and help every day to take a step towards the dream. If extra pounds interfere with conceiving a child, always carry small booties with you. Just one look at them - and you are ready for new exploits.
Step 7
Decide how many pounds and for what period you would like to lose. Since weight loss is long-term (but forever), the interval between the current weight and the weight of the dream should be at least 2-3 months. Ideally 5 months. Calculate how much you should be dropping every month, week, day. For example, you want to lose as much as 20 kilograms. Divide by 5 months. Only 4 kilograms per month, 1 kilogram per week. 142 grams per day! This is not so much, but the result will be overwhelming.
Step 8
Losing weight in 5 months is not a diet, but a lifestyle change. Review your diet and write down for yourself those dishes that you consider the most harmful and fatty. It is not necessary to refuse them, it is enough just to use them less often and in smaller quantities. Also, try to find equivalents to your favorite foods. For example, instead of fried meat, you can try oven baked meat.
Step 9
Sports activities help the body get rid of fat, tighten the skin, make you stronger and more enduring. If you don't have time to go to the gym, stop using the elevator, and walk part of the way to work or after work. Mandatory morning runs are a myth. Your mind will not accept violence: early waking up, not always good mood and well-being, whims of the weather. Choose the type of physical activity that will be enjoyable for you. The closer you get to your goal, the more activities you will find for yourself.
Step 10
Treat yourself to a new hobby. Very often people get better and cannot lose weight, because they do not know what to do with their free time. Legs themselves go to the refrigerator, and the hand reaches for something that you can chew while watching a movie or evening news. Cross-stitch, start your blog on the Internet, devote more time to loved ones, start sewing or carpentry, write a novel, and so on. When you are passionate about something, and forget about the contents of the refrigerator.
