Content

• Steps
• Method 1 of 3: Start Losing Weight with a New Diet
• Method 2 of 3: Exercise to lose pounds
• Method 3 of 3: Build Psychological Motivation
• Tips

When there are so many tips for losing weight around, it is very difficult to figure out where to start. But the good news is that you don't need to buy expensive equipment or diet books to start shedding fat. The best way to lose weight is to develop your own plan that suits your physical condition and stick to it. Sounds good, doesn't it?

Steps

Method 1 of 3: Start Losing Weight with a New Diet

1. 1 Eat a balanced mix of protein and fat. Studies have shown that eating lean proteins such as chicken, lean beef, beans, and the healthy fats found in fish, avocados, nuts, and seeds can help you lose weight. Choose unprocessed and hormone-free proteins.
   • Consuming 1,200 mg of calcium a day can help you shed excess body fat. Try to consume three servings of dairy products a day. To reduce calories, choose skim milk products.
   • When cooking, prefer olive oil and grape seed oil over butter.
2. 2 Drink plenty of water. Studies show that when a person drinks a lot of water, the metabolic rate in the body increases significantly, leading to accelerated fat loss. Aim to drink 2 liters of water a day (or more if you are active).
   • Drink water instead of alcohol, carbonated drinks (including diet drinks), coffee, and other drinks.
   • Start your day with a large glass of water before breakfast.
3. 3 Have breakfast every day. Starting the day with a healthy breakfast will give you a good base for healthy eating for the day. At night, the metabolism slows down, and breakfast activates it. If you skip breakfast, you will likely eat too much or lose your motivation to eat nutritious and healthy foods for the rest of the day.
   • Eat plenty of protein and fiber for breakfast so you feel full for several hours. Fruits, eggs, and vegetable smoothies are great breakfast choices.
   • Do not eat pancakes or other pastries for breakfast. These foods provide your body with a lot of sugar, but they are not very nutritious, so very soon you will get hungry again. Plus, this way you start your day with foods that you should generally restrict.
4. 4 Eat more fiber. Dietary fiber, or fiber found in vegetables, fruits, and whole grains, lowers insulin levels in the body and promotes fat loss. Eating enough fiber at each meal will help you fill up faster and make high-calorie foods less tempting.
   • Eat whole fruits and vegetables. Fresh fruits and vegetables such as apples, cherries, oranges, broccoli, spinach, kale, and sweet potatoes are high in fiber.
   • Eat whole grains. Try oatmeal, which takes longer to cook, instead of instant porridge, and always prefer whole wheat flour over white flour. Quinoa is another delicious whole grain variety that you can include in your diet.
   • Don't drink fruit juices. Fruits contain a lot of sugar, which is great when combined with fruit fiber. However, when the fruit is made into juice, the fiber is removed and you get pure sugar.
5. 5 Avoid so-called empty calories. For some people, this is the whole problem. Some foods are more easily converted to fat in the body. They are a high calorie source but lack the nutrients and fiber your body needs for health.The first step to losing fat is limiting or avoiding these foods:
   • Sugar. Sugary sodas, baked goods, and candy can lead to significant fat build-up. If you limit the use of these foods, then it is quite possible that the results will be visible as early as the first week.
   • White flour. Avoid using processed white flour, which is used to bake bread, cakes, cookies, pasta and other flour products.
   • Fried food. The frying process makes the food much less nutritious and leads to an increase in fat content. Limit your consumption of fries, fried chicken, and any food that is fried in breadcrumbs. Most of the fast food items also fall into this category.
   • Processed snacks and meat products. Chips, instant noodles and soups, bacon and sausage are processed with chemicals and preservatives that are harmful to your health. They are high in calories and do not nourish the body. Therefore, if you are trying to get rid of excess fat, try to avoid them. Also, try to eat from small plates so that even a full plate is smaller.

Method 2 of 3: Exercise to lose pounds

1. 1 Lift the weight. As a result of strength training, your muscles grow and your metabolism is maintained at a high level for a long time, which helps to get rid of fat. Even between workouts, muscle tissue burns more calories than fat tissue. If you're new to weight lifting, sign up for a gym first and ask a personal trainer to help you with some beginner exercises. Remember the following:
   • Work on all muscle groups. To lose fat throughout your body, be sure to do exercises that target your arms, back, chest, abdomen, and legs.
   • Try to do 2-4 sets of 8-12 reps, working with 70-80% of the maximum weight you can lift. Don't just lift as much weight as possible - correct technique is more important than how many pounds you lift, and technique is often sacrificed when trying to lift more weight.
   • Do not overdo it. Leave several days of rest between workouts and do not work on the same muscle groups for two days in a row. For your muscles to get stronger, they need recovery time.
2. 2 Do a cardio workout. Combining strength training with cardio training is the key to successful fat loss. Cardio will make your heart work harder and help you burn a lot of calories. Any cardio workout will do, but try to find an activity that you enjoy so that you have an incentive to stick to your workout regimen.
   • The best type of cardio workout for burning fat is high-intensity interval training. In these workouts, intense cardio workouts alternate with short rest intervals. As a result, the body burns more calories than with prolonged loads of equal intensity.
   • Cycling, swimming, and jogging are excellent cardiovascular exercise options. Do one of these for half an hour four times a week, or combine them.
   • Train with a friend. Sometimes having a friend next to you can turn a repetitive workout into a fun competition. Find a friend with similar goals and motivation and develop a joint training plan several times a week.
3. 3 Find creative ways to increase your physical activity. We burn calories all day long, not just at the gym or on a run. General physical activity can make a huge difference to your daily calorie burn process. Try these tips to get active, especially if you have a sedentary job:
   • Use the stairs. This is a classic tip, but it really works! Instead of using the elevator or escalator, go up the stairs. When you leave the building, also go down the stairs.
   • Take a walk during your breaks. Even if it just means getting out of the building and going out for lunch, get up and go.
   • Go on evening walks with a friend or partner. Walking after dinner can help you relax, digest food, and burn extra calories.
   • Get to work on foot, by bike, or by public transport. Driving implies lower physical activity compared to the listed modes of transportation. Even on the bus or subway, you will be more active than driving, because to get to the bus or subway station, you first need to walk.

Method 3 of 3: Build Psychological Motivation

1. 1 See a doctor. Before embarking on any intensive weight loss program, it is a good idea to go to your doctor and discuss how to do it without harm to your health.
   • Make sure that your weight loss does not negatively affect your health problems.
2. 2 Set goals. Based on your doctor's advice and your knowledge of your health, write down a few goals. It's a good idea to come up with a weight loss plan that you follow over the next six months. Set a few intermediate milestones that you will strive for in order to keep yourself motivated in the long term.
   • Aim to lose half a pound to a kilogram per week if you are moderate. Losing more weight can harm your body.
   • Set reasonable and achievable goals. If you try to lose too much weight in a short amount of time, or more weight than you should ever be able to lose, you will be disappointed.
3. 3 Make a promise to yourself. Losing fat takes a lot of time, energy and tough decisions. Sometimes you will miss your favorite food or get tired of muscle soreness after exercise. Purposefulness is one of the most important factors for successful weight loss. Without it, you will fall back on old habits and may even gain more weight than you lost.
   • Look at your body in a positive way. Think of yourself as a strong, capable person with a body that allows you to discover new sensations and explore the world. Be grateful for the strengths of your body, and it motivates you to take better care of it.
   • On the other hand, if you internally scold yourself for not looking the way you want, then it will be more difficult for you to give your body the care and attention it needs to get rid of excess fat.

Tips

• Learn to control your eating habits and lifestyle. Remember: everything depends on your consciousness. You control it and in the end you will be rewarded.
• 10 minutes of jumping rope is great cardio / warm-up workout.
• You can download apps to track your exercise and food intake.
• Do not overwork your body; overloads are not good for anyone. Reward yourself and give yourself breaks to build motivation.
• Fashionable short-term diets usually only provide temporary results. Try to gradually change your diet and physical activity, and this will help you feel better in the long term.