Slim become slim stay. elastic body

Hello, dear friends, you are on the site site. Enjoy reading! All women try to be attractive. And so they ask the question: “What to do and how to become slim and beautiful?”. To achieve the result, you need to put a lot of effort and patience. To get rid of extra pounds, you need to follow a diet. In order to look beautiful, you need to take care of yourself. At the same time, one should not forget about physical exercise They will help you look fit.

The secret of harmony

If you fight excess weight only by observing proper nutrition, the result will have to wait a long time. It is necessary to do physical exercises, for example, sign up for fitness, aerobics or bodybuilding. So the body will be freed from excess calories, fat cells will disappear. All this will help you lose weight. But the load should be moderate. You can not unnecessarily torment the body with additional training.

For this you need just go to the training room, where an experienced specialist will set the desired load, which will contribute to weight loss without harm to the body. There is no need to be afraid of the proposed loads, because they will help you lose weight, which interferes with a good full life.

Diet

The most important part of a beauty plan is, of course, proper nutrition. The body must receive everything the right vitamins and substances in the right amount. Therefore, it is important not to limit yourself in the consumption of certain types of products, but to use them in the right quantities. While on a diet, you can eat sweets, but not much. There is one important condition: for normal life you need to have a hearty breakfast.

When a person eats In the morning, metabolic processes are activated in the body. But dinner should not overload the digestive system. Ideally, according to nutritionists, you need to drink yogurt and eat a few fruits. Some recommend skipping dinner altogether.

You still do not know how to become slim and beautiful? Then you should pay attention to some useful tips.

1. Eat slowly, chew each bite thoroughly. For an ideal meal, you can have small dishes, including a spoon. In this case, the illusion is created that the portion is actually large.
2. You need to make a rule for yourself to drink about a glass of water before meals, especially in the morning. This habit will create a feeling of satiety, even if you eat a small portion.
3. Everything is in the hands of the one who wants to be beautiful and slim. You just need to want, and following these simple tips is not difficult at all.

The holidays are behind us, and only funny photos and a couple of extra pounds on the sides and hips remind of them. And if we carefully store the first ones, occasionally take them out, admire and rejoice, then we strive to get rid of the second ones faster and forget them. There are many ways to remove fat on the sides, restore beauty and harmony to your figure, I will talk about the most effective ones.

How to become slim? Where to begin?

“Diet is not a one-time operation, but a lifestyle!” Under this motto, from Monday, the first day of the month or year, the life of many girls and women begins. Extra pounds diligently spoil the life of ladies, forcing them to buy larger clothes and give up tight-fitting things in favor of free cuts. But in spring and summer, you especially want to feel like a light and weightless nymph fluttering through the streets.

Of course, you should always adhere to proper nutrition and moderation, then the imperfections of the figure will bypass you. But the revision of all habits and proper nutrition, which nutritionists recommend as the most reliable way to get the desired shape and not part with them, is too long. It will take you several months, or even years, to bring into shape a body that has been accumulating nutrients for a long time in reserve.

Because of this, many people leave the diet without finishing it: they want to get results immediately, as soon as possible, until the enthusiasm is gone.

It is worth noting that getting visible results a month is possible. Despite the warnings of doctors, it is quite possible to lose up to 10 kg without harming your health.

Of course, weight loss will primarily depend on the initial weight. If you weigh more than 100 kg, then in a month you can achieve impressive results with some dietary restrictions. For those whose weight is the norm, they will not be able to lose fat so quickly. But back to the question.

How to become slim in a month?

If there is not much time left before warm days, and the consequences of the New Year holidays are still visible, it's time to pull yourself together and start losing weight. A month is enough time to see excellent results and be inspired to further achievements. Of course, in 4 weeks you will not be able to gain the figure of a top model and the elastic muscles of professional athletes, but positive changes in your appearance will be visible to everyone.

Because you don't have to rush to lose weight, you don't have to stick to a particular diet. Reduce the amount of food, drink 1.5-2 liters of pure water per day, increase the amount of fresh vegetables and replace the high-calorie dessert with fruits and low-fat yogurt. Eliminate sugar in tea and coffee and reduce the amount of salt - it retains excess water. Avoid biting and “accidental” calories: in packaged juices, sweet soda, tea with jam or honey, a cracker that the child did not finish, in a piece that you treated yourself to try the dish. These calories are the most dangerous: you yourself do not notice how they get into your stomach, and you think that you have eaten almost nothing all day.

Try to eat at least 4-5 times a day, but follow the measure: 1 serving should fit in your palm. This is the approximate volume of the stomach, which increases if you eat more than it should. As a result, with constant overeating, a vicious circle is formed: a distended stomach requires more food, you decide that you are not full, and impose another portion. The stomach stretches even more and demands more and more.

It will only take 3-5 days to compress it. Having reduced portions, you will soon realize with surprise that a huge piece of meat and a mountain of side dishes no longer seem like a normal portion to you, and saturation occurs already in the middle of the dish.

And a little good news in the end: you don’t have to follow the “no eating after six” rule. After the last meal, 3-4 hours should pass, only after this time you can go to bed. That is, if you fall asleep at 2 am, you can safely have dinner at 22 pm. You yourself will feel that falling asleep with an empty stomach is much more pleasant.

Simple rules will help you improve your diet in a short time and gain slim figure, with which a few extra centimeters will instantly go away. For even better results, keep an eye on the calorie content of foods: daily rate for girls is 1000-1200 kcal. Don't exceed it.

Is it possible to get slim in a week? What does that require?

It is worth recognizing right away that a week is not so much for gaining a stunning figure, but something can be done. The best option will choose a sparing diet for 7 days, which will help you lose 2-5 kg ​​and don't hesitate to wear a tight dress.

If you do not like any diet, try to adhere to the principles of rational nutrition. Eliminate sweet, starchy and fatty foods, do not add salt to dishes and do not fill them with high-calorie sauces, replacing them with sour cream or yogurt. If life is not sweet without sweets, try to be satisfied with just 1 candy or a couple of pieces of dark chocolate, but eat them in the morning, before noon, so that you have time to burn calories before evening.

An approximate menu will consist of breakfast, lunch and dinner, in between them it is not forbidden to have a snack with fruit. For breakfast, boil oatmeal in water with pieces of fruit, for lunch, choose a piece of meat or poultry with a side dish of vegetables, for dinner, limit yourself to a glass of kefir or cottage cheese. Thus, in the morning you will "start" the body with a portion of complex carbohydrates that will help you wake up. Protein for lunch will give you a feeling of satiety until the evening, and a light dinner will have time to be digested before you go to bed.

To make it easier to set yourself up for a diet, try to perceive it as a game. Instead of “I can’t have chocolate because I’m losing weight,” say “I don’t want chocolate now, I’ll have tea first, chat with a friend, finish the chapter, go to the store, and then eat it.” After only 10-15 minutes, the desire to break the diet will pass, and you can safely continue to go about your business.

How to get lean with exercise

Enough effective remedy get fit - do exercise. They will not only burn extra calories, but also help pump up muscles, tighten skin, cheer up and feel slim and flexible.

The simplest thing is to join a gym and do some workouts under the guidance of a personal trainer. He will tell you how to do the exercises correctly, how many approaches to do and describe in detail the plan for the upcoming classes. If you didn’t get along well with sports before, the coach will save you from typical mistakes and unnecessary efforts that can affect an unprepared body in a bad way.

If there is no opportunity to sign up for a gym, you can use the video tutorials, which are full on the Internet. They have a number of advantages: you yourself can choose the time and days of classes, you can work out in old clothes without fear that someone will see you, and besides, they are cheaper than a gym membership. This also implies the disadvantages: you have to overcome laziness and practice regularly in order to get a good result.

We offer you the following video lesson that will help you become slim, flexible and beautiful.

If you still doubt the expediency of sports, make it a rule to do simple exercises for 15-20 minutes a day. Jumping, squatting, bending and pressing will help you feel how the body is strengthened and muscles are formed, which will be an additional plus to regular exercises on the simulators or at home.

How to become slim with the help of diets, fasting and fasting days without harming your health?

Diets can become a real lifesaver when there are only a few days left before the long-awaited event, and the treacherous dress does not want to fasten even with the belly drawn in. They can also be an impetus to revise your diet.

When choosing a diet, pay special attention to the products and the total calorie content of the menu. Do not try to cut your diet to almost zero, eating tea, a glass of kefir and air, this will only disrupt your metabolism, which will negatively affect you in the future: you are unlikely to want to get better after every extra piece.

You should not choose unloved foods just because someone lost 25 kg on this diet in 2 weeks.

An extreme weight loss option is considered fasting, which assumes that for some time you will manage only water. This is very dangerous way that requires the right preparation and the right exit. In no case do not neglect this information so as not to risk your health.

If your figure completely suits you, but plentiful feasts make the arrow of the scales treacherously jump to the next division, help your body cope with stress by arranging a fasting day. Choose any low-calorie product (kefir, apples, cottage cheese, cucumbers) and eat only them all day. Thus, you will reduce the stomach and help it cope with the food that has already arrived. For prevention, you can arrange 1-2 fasting days a week so as not to be afraid to get better.

And here are some useful tips that will help you become slim quickly.

• If there are not so many extra kege - a couple or three - then you can get rid of them quickly. Arrange an unloading day. Some advise chewing apples all day, others - a kefir diet - but the minus of such products is that they do not "kill" hunger, but on the contrary, they only create it. You will walk all day hungry and angry. An excellent unloading of the body can be carried out on boiled steamed (golden) rice and water. A prerequisite is that the rice must be unsalted. There are no restrictions on the volume of rice. Eat as much as you like. Plus 2 liters of clean water. The next day, the number on the scales will surprise and delight you. In season, you can unload on watermelons. Do yourself a fasting day no more than once a week.
• If you want to lose more than 2-3 kg, then you can not do without a thorough analysis and thinking through your diet. To become slim, remove excess fats and carbohydrates, drink more water (it is useful not only for the figure, but also for the skin). Enter in the menu fish, cereals, vegetables, less meat and butter, "sweet" and "cake-containing" products. Eat five small meals a day so you never feel really hungry. Using the principles of proper nutrition, you will remove those extra pounds slowly but surely - without the hope of their return.
• Now let's talk about the short-term diet. Yes, it allows you to quickly lose up to five to seven kilograms, but after it you want to eat everything that is not nailed to the table. And those who left you were kege, they come back, and even with an increase. For health, such experiments are harmful. Bonus: proper healthy nutrition gives us not only a slim figure, but also a beautiful appearance. Since ancient times, oatmeal has been considered a “rejuvenating” porridge; fish provides us with vitamin E, which is responsible for beautiful hair, dairy products give us beautiful nails, and all the advantages of fruits and vegetables can be listed endlessly.
• But what about all sorts of goodies and sweets, refuse? Of course not. You can and should use them, but only in the morning, so that it does not harm the figure. The fact is that the calories eaten in the morning and afternoon are spent on our energy, and in the evening they are deposited on the waist and hips.
• And again about water. Water is everything for losing weight: it helps to pacify the feeling of hunger, removes toxins from the body, and moisturizes the skin. Drink at least two liters of water a day, whether you're losing weight or not.

To gain a slim figure, you need to motivate yourself every day to fight with yourself. Before you put a piece of cake in your mouth, think about who you love more - yourself, or this lump of fat? Unpleasant? But it's effective!

Starvation, low-calorie diets, excessive exercise, and then weakness along with other health problems are definitely fast way lose some of the unwanted fat in your body and become slim in a short period of time.

But people who follow these methods don't realize what a huge health risk they are taking by being ignorant of their metabolic processes.

When you are overweight, there is an immediate compulsive desire to lose weight quickly in order to feel confident and look good.

But this obsession, however, leads to anemia, lack of essential nutrients and health problems.

The best way to get lean is to regulate your eating habits, eat healthy, and do the "right" amount of exercise.

The most visible parts where excess weight is clearly visible are the stomach (waist) and hips. There are several good ways to get slim and lose fat around these parts of the body.

Ways to lose extra centimeters and become slim

There are many drastic diets out there that promise to help you lose weight in a short period of time that will usually never produce healthy results.

If you are overweight and want to know how to lose weight fast, no one but you can help you do it. Shouldn't take on low calorie diets with weight loss over a rapid period, addicting to such diets is a waste of time and energy.

In this article you will learn good ways how to get lean based on exercise for specific areas of the body and your healthy diet.

The best way to become slim by losing centimeters of the waist

A great way to lose those extra inches at the waist is to include a lot of fruits and fresh raw vegetables in your daily diet. Drink at least 3 liters of water daily and walk as much as you can.

Since the waist is the area that separates the hips and abdomen, it is very difficult to instantly lose extra pounds around it.

There is a specific exercise that can help if you use it regularly. During this exercise, you inhale as much air as you can draw in, expanding your stomach as much as possible and tensing your abdominal muscles. Hold your breath in this position for about 20-30 seconds. Exhale and then repeat it 10-12 times. This excellent exercise alone will undoubtedly help you lose about 4-5 cm of your waist.

Add crunches and cardiovascular workouts to this and you have a great way to achieve a small waist and become slim and attractive.

The best way to get slim by losing inches in your hips

Working with the hips will take a little longer, because the hips have the maximum amount of fat deposition in overweight people. You may also need specialist help if you are serious about losing weight in this area.

But some will undoubtedly help you speed up the process, the more intense you train, the more fat you burn. But you must remember, you need energy for training, and only losing weight is not the way out.

So make sure you eat a balanced diet in the right amount and then focus on exercise. Treadmill, stepper, elliptical trainer, squats, lunges, rope and resistance ball work, etc., are some of the activities that can help you shrink your hips. Also, do not forget that you must meticulously maintain a healthy diet and daily drinking balance.

From these tips on how to become slim and lose excess volume in problem parts of the body, I hope you have found something useful for yourself. And remember that before you start any weight loss program, be sure to consult a nutritionist. Good luck to you!

Do you think changing yourself, becoming slim and beautiful is easy? Decided to lose weight - and lost weight? We often overestimate our capabilities and underestimate the circumstances that prevent us from achieving success. In most cases, people do not reach the final result and stop halfway.

The content of the article:

• what will help you achieve success;
• types of incentives;
• causes of excess weight;
• 10 conditions for achieving harmony;
• some more helpful tips.

What will help you achieve success?

Making a list of obstacles that might get in the way. Identification of incentives that help or distract from achieving the goal.

Types of incentives.

There are internal and external incentives. When we feel fatigue, apathy, depression - we refuse to train, if we feel a surge of strength and inspiration - we train with enthusiasm. These are internal incentives. We look at sweets and refuse to diet. We meet a person who visits the gym - this encourages us to do the same. These are external incentives. Some incentives do not allow us to achieve results, while others contribute to achieving success. First paragraph Our plan is to develop the skill of resisting negative incentives and reinforcing positive ones. Most often, we do everything automatically, without thinking about the next action: we take a candy, we watch a movie, we go to some site, although we had plans, for example, to work out. The second paragraph plan "How to become slim" will be the skill of getting rid of automatism, the ability to identify signals that precede automatic actions. To make your dream of becoming slim come true, you need to change your habits and distinguish between productive and unproductive incentives, relaxing and mobilizing, encouraging and slowing down, unconscious and conscious, direct and indirect, not expected and planned. We subconsciously always choose the most easy way- that's how human nature works. Find the strength to resist when faced with a negative stimulus, and the habitual pattern of behavior will change by itself. All our habits are arranged as follows: stimulus - reaction - encouragement. If you are thinking about how to become slim, avoid the scenario: stress - snacking - a temporary solution to the problem. Instead, choose another middle link that will distract and help you calm down: jogging, meditation, dancing, talking with a nice person, playing with a child or pet. At some points, it will not be superfluous to have a route that does not pass by food outlets, pastry shops, and grocery stores. Third paragraph our plan is to change the scenario: we are changing the middle link. Surround yourself with positive, positive examples, purposeful people. This will keep you on the right path. If you dream of wearing your favorite dress, having a toned body, beautiful young skin - hang a photo or picture in the most prominent place where all this is available.

Why can't we lose weight?

The cause of excess weight in men and women is the increased excitability of the brain centers that are responsible for regulating the process of eating and appetite. Throughout the day, nutritionists advise eating foods that contain a lot of fiber. Fiber cleanses the body and improves digestion, withdrawal bad cholesterol. A large amount of it is found in prunes, legumes, cabbage, greens, grain bread and many other products. But you should not get carried away with foods containing fiber - on the contrary, this can lead to a set of extra pounds. If you set out to become slender and stay slender, make it a habit to give daily written answers to the questions: What did I do today to get fit? Did I do everything today to switch to proper nutrition? What did I do today to work out in the gym? Written answers are a very good incentive, bringing up responsibility and perseverance.

10 conditions for becoming slim easily and effortlessly.

1. Meals should be at least 5 times a day. Practice fractional tricks food. Let it be 3 light but complete meals (breakfast, lunch, dinner), and 2 snacks (fruit, vegetables or grains). They will not allow the body to save reserves “for later”, as they will have time to be absorbed before the next food enters the stomach. Always eat on time. A new meal should follow every 3 to 4 hours. Toward evening, eat only protein foods - no fats and carbohydrates, because all the carbohydrates eaten after dinner turn into fat. Start every meal with foods that are eaten raw. It can be salads or whole fruits, vegetables. All dishes will then be absorbed better, digestion will accelerate, saturation of the body will come faster. 2. Dishes should to be small in size. Small plates and cutlery will create the illusion of a large amount of food, which will lead to the fact that your figure will change. 3. When buying products, study the labels carefully. Studying the composition, you will understand what can be avoided a large number fats, proteins, carbohydrates. Your internal calorie counter will turn on, learn to choose what is most useful and important, avoid buying products with flavor enhancers and preservatives that just prevent you from becoming slim. 4. Nothing should distract from eating. While eating, neither glossy magazines, nor a computer, nor a TV should be distracting. Focus all your attention on the process of eating. Enjoy every bite and understand that it doesn't take much to feel full. By reducing the portion sizes, your volumes will also decrease. Chew thoroughly and take your time - eat less and feel full faster. Another useful advice: before you sit down at the table, eat a piece of dark dark chocolate. Then during breakfast (lunch or dinner) you will not be so hungry and eat much less. Signals about the presence of food and enough calories enter the brain and give a command about satiety, thanks to receptors located in our body. oral cavity. Along with the feeling of satiety, our mood also rises, since the use of chocolate in the body produces the hormone of joy - serotonin.
5. Drink 1.5 liters of pure water per day. In the morning, drink 2 glasses of pure non-carbonated water daily 15 minutes before your breakfast. After eating, you should not drink water for at least 40-45 minutes, so that digestion does not slow down, the walls of the stomach do not stretch, and do not feel heaviness in the stomach. Then drink a glass of water every hour. It helps to dissolve toxins in the body and accelerates metabolism. clean water nothing will replace. Tea, coffee, juices, compotes, milk, carbonated drinks - all this applies to food. We get glucose, extra calories. Only water helps us cleanse and moisturize our body, enhances metabolism, satisfies the imaginary feeling of hunger. In addition, drinking water before meals will take up part of the stomach and leave less room for incoming food. And we often begin to confuse hunger with the desire of the body to receive a portion of the water necessary for or the flow of some processes. This happens because the centers that are responsible for these two functions are located almost in the same place, very close to each other. Quite often we make the mistake of thinking we are hungry. In fact, we are thirsty.
6. Train your body to move for a few minutes an hour. Move - it's great for weight loss. Instead of discussing production issues on the phone, try to walk around the office as often as possible to talk in person. Walk up the stairs instead of using the elevator. Unbeknownst to colleagues, do exercises for various muscle groups, squat and stand up, bend over. Any movement is more beneficial than sitting still in a chair or office chair. 7. Do not miss the opportunity to power load in any free minute . Muscle tension burns the most energy. Loading them every free minute, you take one more step towards losing excess weight. Do squats while cooking dinner, raise your legs while waiting for the laundry to finish, mop the floor without using a mop. Get at least 30 minutes of physical activity a day. If you feel like eating something, go in for sports. It will take 10-15 minutes for the feeling of hunger to evaporate - everything is to blame for the release of adrenaline into the blood. During physical activity, energy is consumed from the fat cells of our body.
8. Forget about lack of sleep and breathe fresh air more often. For a good rest, a person needs 8 hours of sleep, and someone even 9. We replenish our energy reserves not only through nutrition, but also from positive emotions, sunlight, good rest. If we do not get enough sleep, energy recovery occurs due to increased calorie intake. A sleepy person not only has a sparkle in his eyes, a good mood, but also a moderate appetite. Fresh air has the ability to satisfy hunger for a while. This is due to the process of substitution. The brain switches to another stimulus, blood and cells are saturated with oxygen - hunger temporarily subsides. 10-15 breaths of fresh air will help you forget that you are hungry for about an hour and a half. 9. Find like-minded people. Most of us do better at our tasks only in the company of like-minded people. You are not supported by relatives and friends - the Internet and various associations of people of interest will come to the rescue. And if you like the spirit of competition, choose the appropriate sports. And only confidence in victory you will need in both cases. 10. Allow yourself to make mistakes and make mistakes. Allow yourself to break any rules sometimes. If you feel violated and don't do it all the time, that's good. As they say, the one who does nothing is not mistaken. The main thing is that your oversights and mistakes do not become the norm, do not become a habit.

Get used to distinguishing between real hunger and apparent hunger, wean yourself from "jamming" stress and problem situations. To reduce appetite, it is worth reviewing your diet, increasing the percentage of healthy food, adding to your life The feeling of hunger is a physiological process. This is fine. You just need to be able to correctly and competently quench it. Do not try to get rid of the feeling of hunger with the help of various dietary supplements or medicines. There are many low-calorie and healthy foods that will help you quickly lose weight in combination with exercise, if your dream is to become slim. These are, first of all, eggs, fresh and boiled vegetables and tuna. Protein foods and complex carbohydrates help to always be in good shape, not to feel hungry. But the main recipe is fitness training. They will allow you to eat whatever your heart desires and not gain weight. The desire to eat more than your body needs will noticeably decline and this quickly becomes a habit. Observing these conditions, you will definitely hear behind your back: “What a slim one has become ...”

Many people want to have a thin figure. To be thin is to be thin, and getting thin will help you healthy lifestyle life. fast and safe way lose weight and keep the weight off. Extreme diets and strenuous exercise are temporary, so the only way to lose weight and not gain weight again is to change your habits. The result will depend on these changes, so it's up to you to decide how significant changes you need. If you're up for a challenge, follow the guidelines in this article.

Steps

Training

Study the information. Start recording your daily exercise and nutrition. Find out how much you weigh and think about how much you want to weigh.

• Talk to your doctor. You should not decide on any drastic changes without consulting a doctor. Together with your doctor, you can find a dietitian or trainer to help you lose weight. You will also need to be tested and screened to rule out any health problems.
• Find out how many calories you consume per day. There are many websites where you can find out nutritional value food.
• Set a specific goal for yourself. "I want to lose weight" is an unfortunate goal. A good goal is: "I want to lose 15 pounds." The doctor will help you understand if your goal is achievable and if it will not be harmful to your health.

1. Think of a plan and write it down. After your doctor's visit, create a weight loss plan that fits your lifestyle. Buy a diary and write down the dietary changes you need and the exercise goals you discussed with your doctor. Goals must be specific. Record in your diary everything that will help you reach your goal.

   Find a source of motivation. Consider a reward system for achieving goals.

   • Reward yourself. Put in a special piggy bank a certain amount for each kilogram gone. When you reach your goal, spend the money on something you've been wanting for a long time (like a tight shirt).
   • Allow yourself treats. When you reach your goal, allow yourself to eat "forbidden" food or skip one workout. The main thing is not to overdo it.
   • Love your body. Even if you have a goal to lose a lot of pounds, you should love the body that you have. Praise your body every day. Even if you only like the little things about yourself, praise will make you feel more confident, which will help you stick to your plan.

Dietary changes

1. Eat the right amount of food. To lose weight, you don't always have to eat less. Sometimes you even need to eat more. If you want your figure to change a lot, the easiest way to start is with nutrition.

   Eat healthy foods. Just controlling the calorie content of foods will not help you lose weight. It's important to know what foods you're getting those calories from.

   Eat at the right time. Eating throughout the day will keep your metabolism on right level. Do not eat large portions in the evening, as you will not be able to use this energy before bed. It is best to eat more in the morning and less in the evening - this will allow you to lose weight and maintain weight.

   • Breakfast should be solid. Breakfast is the most important meal of the day. If you eat breakfast in the first few hours after waking up, it will kick-start your metabolism and you won't be able to eat everything until lunch. Here are some examples of healthy hearty breakfasts:
   1. three-egg scrambled eggs and whole grain toast
   2. oatmeal, fresh fruit, two boiled eggs
   3. 2 eggs baked with avocado and corn porridge
   • The last meal should be low in carbohydrates. Try to eat carbohydrates earlier, and eat more protein and vegetables for dinner.
   • Prepare all food at home. When you cook yourself, you know what you are putting into your food. Self-cooking is a prerequisite for losing weight. Measure portions according to your goals and prepare ahead of time. You should always have healthy food on hand so you don't eat junk food.

2. Drink plenty of water. To lose weight, it is important to drink a lot. The saturation of the body with water allows you to burn fat faster. In addition, water can suppress appetite. Start every morning with a glass of water. Instead of sugary drinks with meals, drink plain water. Drink throughout the day. Buy a large bottle and mark it every hour. But how do you know how much water to drink?

   1. Find out how much you weigh in kilograms.
   2. Drink 30-60 milliliters of water for every kilogram of weight every day.
   3. Mark on the bottle how much you have drunk every hour. This will make it easier for you to control your water intake.

Sports

1. Start with cardio. Cardio includes different types sports: walking, running, cycling, rowing and so on. Such loads are associated with overcoming a large distance. Ask your doctor what you can do. Swimming does not put a lot of stress on the body and joints, and running can cause knee problems.

2. Try high intensity workouts. it the new kind workouts that usually take little time and allow you to work out all the muscles of the body. 30 minutes at correct execution exercise you can spend 500 calories. Such workouts are usually circular and designed for maximum energy expenditure. For example, within a minute you need to perform the following exercises and do 6 circles without stopping:

   1. platform jumping
   2. Push ups
   3. jumping rope
   4. Leg raise
   5. Forward knee lunges

3. Try power loads. Lifting weights has a narrower focus. Strength training burns more calories than cardio if done correctly, but if done incorrectly, there is a risk of injury.

   • Hire a personal trainer to teach you proper technique. Many people who do strength training want to learn how to lift or pull up.
   • Use a fitness bracelet. Cardio machines have calorie counters, but it is difficult to calculate energy expenditure during strength training. You will need a fitness tracker.

4. Try low-intensity workouts (Pilates, yoga). With these types of exercise, less energy will be spent, but they will still be useful if you want to lose weight. Stretching exercises will help you keep your metabolism working and burn calories.

   • Look for groups in your area. Often the first trial lesson in such studios is offered for free.
   • If you don't have time to visit the studio or the gym, buy video tutorials. Look for workout records online.

Progress Tracking

1. Find someone you can report progress to. You should have a partner with whom you can discuss your successes and failures. It is impossible to lose weight quickly, so you will need support.

   • Make sure you spend enough time on this conversation. Find someone you feel comfortable with and to whom you can tell the truth. If you can't speak honestly, it will only make the process more difficult.
   • Reach out to someone with a similar experience. If possible, talk to someone who is also trying to lose weight or has already lost weight. If your partner understands you, it will become easier for you.