Where to start losing weight: Create an action plan

Why is losing a few dozen kilograms almost considered a feat? People who lose significant weight and become unrecognizable become the heroes of TV shows and social networks. The reason for this is that according to statistics, 85% of women and 55% of men set such a goal at least once in their lives, but 25% and 10% respectively reach the final stage. Fighting nature’s own inherent food instincts is a real challenge. The outcome of the battle depends largely on the starting point.To get the bottom line, you need to know where to start losing weight and how to plan it right—not just nutrition and training, but also adjustments to your usual lifestyle. Making such a decision requires an awareness of the complexities of weight loss methods. Every step from now on should bring you closer to your goal, and it needs to be carefully considered at the outset.

The simplest and most correct solution

If you want to start losing weight correctly and achieve the desired results without damaging your health, you need to:

1. Save about $200.
2. Find a nutritionist in your city and make an appointment with him.
3. Go to an appointment.
4. Follow all his advice.
5. Visit him regularly to adjust the plans he originally made.
6. Find a professional fitness trainer who specializes in weight loss and schedule a meeting with him.
7. In consultation with him, a personal training plan is developed, taking into account the advice given by the nutritionist.
8. Follow all his advice.

You need money to pay for a personalized nutrition plan and exercise. This amount is approximate and may vary between cities and experts. On average, each such development costs about $100. Only a nutritionist and trainer can help you start losing weight correctly and guide you until you achieve your desired results.

Make an appointment with a nutritionist

First, you will receive a detailed survey designed to collect medical records. Be prepared to answer lots of questions:

• Whether there are chronic diseases;
• What you eat and how many times a day you eat (the smallest details, as small as seeds and a bottle of mineral water);
• how quickly you gain weight;
• What medical conditions have you had in the past 2 years;
• Do you have bad habits?
• What is the nature of your job (sedentary or requiring constant movement - walking or driving);
• What kind of life do you live after working?
• Did your parents have issues such as being overweight?

After collecting the data, tests and instrumental studies are prescribed:

• General blood and urine tests;
• blood sugar test;
• blood chemistry;
• Blood tests for thyroid hormone;
• tomography;
• Abdominal ultrasound;
• Gastroscopy/other endoscopy of the gastrointestinal tract.

Based on all the data collected, a personal nutrition plan will be drawn up, which you must strictly adhere to. You also need to follow all relevant advice given to you by your nutritionist (walking in the evening, going upstairs without taking the elevator, doing exercise, etc. ).

Trainer consultation

After the nutritionist has made all the recommendations and nutrition plan, you go to the trainer. He should create a weight loss plan that suits them in the gym. The important thing to grasp here is that as soon as the coach starts criticizing the nutritionist's behavior, turn away and find another expert. Doctors are properly educated and know what they recommend, but there are too many amateurs in the fitness industry who can ruin everything.If you need to lose a significant amount of weight (more than 100 kilograms), the program can last from six months to two years. If you need to lose 10-20 kg, 6 months is usually enough.So it's very easy to start losing weight the right way. This method is great because you don't need to independently calculate BMI, daily calorie intake, BJU ratio, etc. Here mistakes are eliminated, health risks are minimal, and the end result is guaranteed. Disadvantages are the higher cost of developing a personal nutrition and training plan, and course durations ranging from 3 months to 2 years.

Independent weight loss

If you plan to organize the weight loss process yourself at home, you will have to invest a lot of time in preparation. Regardless of gender, age and weight, it is recommended to start with the following steps.

General points

First is motivation: clearly define your goals and identify why you need to lose weight. You can choose photos of you when you were slim and now. You can hang your favorite clothes in a prominent place where you have to "blend into it". Read relevant literature and watch movies. There are many ways to motivate yourself, and they should work during the months you're working out.The second is the physical examination. You can't go anywhere without him. What it will give you:

• Some diseases can cause excess weight, and without treating the former, there is no way to get rid of the latter;
• All diets and certain types of exercise have contraindications - by examining the data, you will be convinced that this or that nutritional system or exercise will not harm your health.

Keep a weight loss diary: You will write down all your mistakes and achievements, changes in weight and volume.Find like-minded people: Join groups on social networks where people can share successes, offer advice and support each other. Please contact them if you have any questions.Prepare your family to accept that you will lose weight. Ask them for help. Sometimes, if you don't have the guts to not eat before bed, ask your husband to distract you and prevent you from relapsing. Effective, but must be well thought out at the beginning of the journey.Purchase required:

• scales;
• Kitchen Scale;
• dumbbel.

Think about what causes excess weight: a poor diet, overeating, a sedentary lifestyle, age or certain diseases. Understand: You can’t lose weight without eliminating triggers.

Nutrition

Be prepared now, the first steps of weight loss may take up to 1 month. Of course, the preparation phase can be shortened to 3-5 days, but in 90% of cases such a start will lead to inevitable failure. So be prepared to spend time on it.Start by calculating your body mass index. Determine how much excess weight you have. Write down three numbers: your ideal weight (ultimate weight loss goal) - your actual weight at this moment - the number of kilograms you need to lose. Then follow the plan below.the first week

1. Write down everything you eat throughout the day and how much.
2. At night, count the calories you burn.
3. On Sunday, determine the average caloric content of your daily diet.
4. Using a special formula, calculate how many calories are needed for effective weight loss. The usual caloric range for men is 1500-2000 kcal, and for women it is 1200-1500 kcal.
5. Calculate the difference between what you consume now and what you get based on the formula.
6. Consider which foods or dishes will reduce your daily caloric intake (a food calorie chart will help with this).

the second weekThis preparation phase is already the beginning of weight loss, because with proper nutrition you can lose 1-2 kilograms. You need to cut out fast food, fried foods, alcohol and carbonated drinks, and limit your intake of sweet and salty foods.The third week

1. Start with a fasting day.
2. Examine the issue of complex and simple carbohydrates. Only the first one in the diet remains.
3. Create a menu for one week that reduces your daily caloric intake by 100 kcal. Stick to it.
4. Drink at least 1 liter of water every day.

the fourth week

1. Start with a fasting day.
2. Cut another 100 kcal from your diet.
3. Increase your water intake to 1. 5 liters per day.
4. Avoid fatty foods: meat, fish, milk (more than 2%).

Remember - it's not weight loss itself, although you may have lost a few kilos, but it's just preparation for weight loss. It minimizes the stress your body will experience in the coming weeks and months. In the final fourth week of preparation, start making dietary choices. We immediately declined the 3-day and one-week express options, promising 1 kg of weight loss in 1 day. First, it is harmful to health. Secondly, the weight will return with interest after the hunger strike is over.If you want to lose weight correctly, choose a long-term nutritional weight loss system, designed for 1-3 months. These are mostly developments by the authors: Montignac, Atkins, Dukan, Liepaja. Carefully study everything related to it, prepare the menu for the first week, look for recipes for dishes and calculate the calorie content.That's it: Nutritionally speaking, you're ready to lose weight.

sports

If you want weight loss to be truly effective, just meal planning isn't enough. The calories you consume also need to be consumed. To do this, you must increase physical activity and physical activity. But if you start training in the gym for a few hours tomorrow, your body will rebel out of habit: you won't be able to get out of bed the next day with muscle pain. All because this also requires preparation. Fortunately, there are a few things you can do during the four weeks you are on your new diet.The training program recommended below is called "Start From Scratch". It is designed for people who have never exercised but know they must exercise to lose weight.the first week

1. Avoid taking the elevator: you have to walk 5-6 floors every day.
2. When working sedentary, get up for 5 minutes every hour and warm up: walk, stretch.
3. Walk for at least half an hour in the evening.

the second week

1. Find a simple set of exercises and do a 10-minute morning workout. It should uplift and improve your mood, not exhaust you. Do this every day.
2. Learn several breathing exercises (qigong, bodyflex, oxysize) and try to master one.
3. Increase your evening walks to 40 minutes.

The third week

1. Add 2-3 new, more complex exercises to your morning workout.
2. Continue to improve correct breathing.
3. 50 minutes walk in the evening.

the fourth week

1. Morning exercise time should be 15 minutes.
2. Afterwards, walk briskly (Finnish for exercise) for half an hour.
3. Extend your evening walk to an hour.
4. Develop a training plan.

If you start losing weight by following a plan like this, your body will be fully prepared for new physical activities. Corrections to the numbers will be more focused with minimal losses. Of course, the muscles will hurt at first, but not that much.When developing your training plan, remember that the benefits of interval training are much greater. And don't exhaust yourself every day: muscle fibers need time to recover, so every other day is the most convenient schedule.Consider the location of classes. Getting a gym membership can come with a financial hit, but it's worth it. Professional simulators will be at your service at any time, and you can always ask a trainer for advice. Or a group fitness class – it’s engaging and won’t break you out.Buy some nice workout clothes – this can also be a source of motivation. When purchasing, consider that within 2-3 months you will be replacing something 1-2 sizes smaller.

Special Situation Advice

Getting your weight loss started right is 50% of the success of your plan. However, the above plan must be adapted to each person's personal characteristics. Therefore, some tips for special groups will help to organize the entire process more correctly.

Women over 35 years old

At this age, the body gradually begins to age and adapt to menopause. Metabolism slows down and few people want to participate in exercise. Therefore, the owner of even the most slender figure begins to blur. The belly gets bigger, the buttocks get bigger, the breasts increase in size and sag slightly.In addition to the above recommended nutrition and training plan, there is also a step-by-step system specifically for women after the age of 35-40 who do not want to tolerate excess weight.

1. If you can avoid seeing a doctor until the age of 35, then at this age you must see a doctor before losing weight. Maybe he can suggest the best way to lose weight for you.
2. Start taking special vitamins.
3. A high-protein, low-fat, and low-carbohydrate diet is not for you. Choose the most balanced nutritional system and consume at least 1, 500 calories per day.
4. Strength exercises are not required at this age, but you can't completely exclude them from your training program. When compiling, focus on cardio, but don't forget the dumbbells.
5. Replace your morning run with exercise or Finnish walking.
6. Of course it's nice to dance. However, swimming is still an option when planning to lose weight at this age.

The most important advice for older women starting to lose weight: get checked by your doctor every three months. Any changes to your body before menopause are important.

man with beer belly

For a man with a big belly, deciding to lose weight is a real feat. Dieting is a common thing for women, but they are not ready to accept food restrictions. How does it feel to say no to a can of beer with salted fish at night, and not to go to the bathhouse with friends on weekends?Nonetheless, the process must begin with:

1. No need to look for a diet plan - just eliminate alcoholic and carbonated drinks, fast food and snacks from your diet.
2. Daily caloric intake should be reduced to 2, 000 calories. Usually men don't like sitting around these formulas and tables, so it's best to ask your wife, sister or mother for help.
3. Prioritize protein foods that are low in fat.
4. Be sure to include a morning run in your training plan.
5. Choose abdominal exercises.
6. Alternate strength and cardio exercises.

For a man who has set a weight loss goal, the most important thing is to get started. They are quicker to engage in the process itself without allowing themselves any indulgence as women like to do. Don't put your plans on hold. If the four weeks mentioned above are too long for you, start tomorrow before it drags on for months, during which time your beer belly will only grow.

After 50 years old

The most dangerous and difficult thing for men and women is to lose weight after 50-60 years, when the body is exhausted and the organs are no longer working at full capacity. Age often becomes the main reason why your metabolism is damaged, which is why you gain weight.Here, you should definitely start by visiting your doctor - it's definitely not recommended to make a plan on your own. After all, limiting your intake of fat or carbohydrates can make your health worse. An additional 10 minutes of exercise can lead to shortness of breath and tachycardia. Improper exercise can lead to joint pain or even injury.Therefore, decisions to lose weight after the age of 50 must be made with the approval of experts, not as a proactive move or a questionable experiment.

How much weight do you need to lose?

If you need to lose 10kg, then sticking to the 4-week training plan outlined in detail above should be enough. With it, you can lose 3-4 kg every month. Once implemented, you don't even have to diet - just continue following the nutritional recommendations through week 4 and include 40 minutes of exercise every other day. The most important thing is to start right, and then the need to fast will disappear on its own.If you are very heavy to begin with (more than 100kg), that's a different story. Here too, the preparation phase plays an important role. If you start losing weight quickly immediately, losing 10 kilograms a week, in the end, even if you successfully lose kilograms, it will affect your health, and the skin will droop and wrinkle because there is no time to shrink. It is important for you to start any diet smoothly and gradually and to lose weight slowly (1-2 kg per week). But this way you can save money on plastic surgery.The beginning of any undertaking is 50% of its successful completion. Weight loss is no exception. If you're motivated to go all the way, don't jump right in at the beginning: the commitment should be slow and gradual. This is the only way to achieve results.