Introduction
In recent times we are often seduced by the promises of quick weight loss by using the revolutionary programs, magic pills or super diet. But, to be honest, all of this is completely absurd.
There are a few truths that everyone should know, before you dare to embark on the fight against obesity.
First- there is no magic diet for quick weight loss. So, you can quickly lose weight if you stick to a very strict dietary restrictions, but by doing so you will cause harm to your body due to the deficiency of nutrients. This deficit can lead to the fact that you will have brittle bones, low immunity and health worse than before the diet.
Another problem is that you don't change your lifestyle, and when you stop a strict diet, it is very likely that you will return to the food that ate before. And the body, which is used to stock up on energy for the future, quickly pick up the dropped pounds.
Studies have shown that most people with excess weight, adhering to a strict diet, after you stop the diet, almost immediately return to their previous weight. And their state of health worse than those who remain with their excess weight.
The question naturally arises: "How do I lose weight? How can I change my life?".
The purpose of this article is to help many people who are desperate to obtain the desired shape, to live more happily and fully.
If you want to permanently say goodbye to excess weight, then this article will provide you with everything you need to start moving towards your goals and dreams.
Today is the day to decide to lose weight and change your life forever.
5 steps to the perfect body
To begin to move towards the desired goal, you need to go through several successive stages. It is the thinking, decision making, preparation, out of the comfort zone and take action. Most people start to lose weight with the third or last stage. Not surprisingly, in these cases, the extra weight if going, for a while. To extra weight gone permanently, it is necessary that all the stages have been completed correctly and consistently.
Step 1. Thinking
The first step to losing weight is think about solutions. It would seem, why? So clearly, there are overweight and it is time to start losing weight. But some of these thoughts no one lost any grams. Should happen some event, which not only agrees about the problem, and realizes it's for real.
One girl, we'll call her Marina, dropped ten pounds after saw the pictures posted by her friends on the social network. They were clearly not a couple or even three extra pounds, she thought, separated her from the figure of Barbie. The photo was not a girl with the figure of Monica Bellucci, what Marina thought of myself, and a stout lady of indeterminate age. After recovering from the transferred shock, the girl decided to radically change your lifestyle.
At this stage it is very important to recognize the problem. Therefore, I advise you not to wait until your body broadly fall into the friends photo gallery or on YouTube. Do the following exercise...
In fact, do it, even if you think you have everything in order with the figure. If after this exercise you decide that you have the perfect body, you can safely close this page and go for a walk or do their business.
Exercise:
So, you need three things — the camera (the one built into the phone), mirror and privacy. Undress naked, turn your camera in hand and go to the biggest mirror you have in your apartment. Close your eyes, take a deep breath and exhale completely relax the abdomen. You take a comfortable posture. Make sure that the muscles were not tense. Now open your eyes and quickly snap a picture without changing his position. Then turn sideways and back, repeating the procedure.
Now comes the exciting moment. The strongest effect of the exercise is, if you output the result on the monitor.
Be sure to do this exercise to complete the first step. Rest assured, after invincible you just want to proceed to the second stage.
Step 2. The decision
"— Tell me, please, which way I ought to go from here? — said Alice.
— А куда ты хочешь попасть? — ответил Кот.
— Мне все равно, — сказала Алиса.
— Тогда все равно куда идти, — заметил Кот».
Lewis Carroll. "Alice in Wonderland".
Losing weight, you should always set goals. If you set goals, it is very possible that your entire diet plan goes the way you imagined it.
"If you don't plan, you fail"
Exercise (here it will be necessary to thoroughly work):
Take your new pretty notebook and comfortable pen. This will be Your Personal Diary of weight Loss.
1. Write that is worth to lose weight? This may be the upcoming holiday on the sea or the admiration of a loved one. Choose the most important reason why You want to start losing weight right now.
2. Write the benefits that You will gain from losing weight? List all that you can. For example:
• "I can go to the pool, do not hesitate."
• "I can proudly wear a bikini to the beach and forget about pareo, since I no longer have to cover folds of fat."
• "I'll be proud to show his slim, trim figure!"
• "I can wear short skirts and dresses to demonstrate slender legs."
• "It would be easier to find nice clothes on the figure."
• "I will be able without embarrassment to undress in front of partner and, finally, I can dance for him a stunning Striptease!"
• "I will feel healthier and full of energy" etc.
Select the most important benefits that you can give a new figure.
3. Specify Your Target. First, calculate Your ideal weight. Let us take the ideal lower limit of normal weight. By the formula Quetelet lower limit of normal of Body Mass Index equal to 19.5. To calculate your ideal weight you need to square your height. For example, Your height 1,67 m 1,67 1,67 to Multiply and get 2,78. Now, multiply the obtained value by 19.5. Get 54,38. This means that to 54.5 kg is the lower limit of normal for Your height. If You think that it is too small, round in a big way. Write down these numbers in a notebook. This will be Your goal.
4. For the purpose we decided. Now calculate how much we need time. First, calculate how much You will need time to reach your desired weight. Let's say You weigh 70 kg and Your desired weight — 55 kg. 70 — 55 = 15. So, You need to lose 15 pounds. Start from the calculation that the maximum rate of weight loss, safe for health — no more than 1 kg per week. 15 x 1 = 15 weeks. 15 x 7 = 105 days.
5. Now that You know how many pounds you need to lose and how much time, write down: "I want to lose XX pounds in XX days" (In our example: "I want to lose 15 pounds in 105 days") — Write it confidently, with the intention to make it happen. Now take your calendar and count 105 days from today's date and circle the bold circle.
6. In his Personal Diary Loss record: "I,__ (Name), promise myself I will lose weight _ kg _ number _ of month __. From this moment I begin a new phase of his life. Step by step I get closer to slimness, health, beauty and youth. With love and gratitude I release excess weight forever. So be it!" Instead of badges write their data.
7. Think, what will you do to demonstrate your new body. For example, you can schedule the vacation to the sea and to him buy swimsuit size 42. Or plan a trip to the photo Studio, in order to make gorgeous photos. Think of it like your weight loss is already inevitable.
8. Put the notebook in a prominent place where you will constantly see. Every day, before bedtime take a few minutes to record in his Diary. Write down how you have progressed in losing weight, and re-read your motives. Thus, you will have a constant reminder about why you do it and what are the benefits. Also write down how many calories you have received and spent, how many glasses of water they drank and how many were engaged in the training — it will support you in motivation.
Step 3. Preparation
To lose weight, you need to figure out why you gained. Possible causes of weight gain are as follows:
More calories consumed than expended. When we consume more calories than our body requires, the excess energy is deposited as fat. Earlier, when man had to hunt every day, and it was not always possible to get food, he was rescued by a property of the body to store excess calories in the form of fat. Now, when food is easy to get, many people tend to overeat, and this is a serious problem where a huge number of people have excess weight or obesity.
Genetics. You have greater risk to become obese if one of your parents is overweight, and an even greater risk if both parents are overweight.
Your metabolic rate or metabolism. Besides genetics, your metabolic rate depends on how active you are. It is believed that every decade after our twenties, we lose approximately 10% of our metabolic rate. This, however, depends not only on age, but on how we are active. The more active we are, the more weight our muscles, we can maintain or even to increase. Because of this, our body is in more than good condition because muscle tissue is metabolically active and fat is not. On the other hand, if we lead a sedentary lifestyle, we are much more likely going to gain weight as we lose muscle mass.
Sometimes the metabolism is impaired for medical reasons. If you are very difficult to lose weight with a small consumption of calories, be sure to plan a trip to the doctor.
Food cravings. People's preferences in food determine a huge difference in their weight. When foods high in fat or sugary, it can cause big weight gain. It is also important how You serve the food on the table — that is, put the portions on plates, or put food on the table and family members can take as many as they want? The amount of servings is one of the main reasons why people eat too much. In addition, the speed with which you eat? If you eat fast, you didn't even notice when your stomach sends a signal that it is full.
The meal before bedtime. The so-called "night feed" may seriously spoil your plans to lose weight. Even if you follow all other rules of the diet and daily workouts, eating before sleep can reduce all efforts to nothing.
Large portions. In recent years, large portions are becoming the norm, especially in many restaurants. This is one of the reasons for the steady increase of weight.
Lack of exercise. Exercise is important for a healthy lifestyle and maintain a healthy weight. When you perform physical exercise, especially when You include strength exercises in your workout, you gain muscle mass and increase your metabolism. In turn, the muscles help burn more fat. Your body will look more slim and strong, if you have trained muscles, because muscle takes up less space than fat. Plus, strength training helps reduce the risk of accidental injuries, strengthen bones, improve digestion, reduce blood pressure, blood cholesterol and triglyceride.
As You can see, even if you are genetically predisposed to be overweight, diet and exercise — the two main factors that will help to maintain Your health and normal weight. Regular exercise is important to achieve and maintain a healthy weight and what You eat, how You eat and how much You eat.
Think that may be the cause of weight gain. If you eat a lot at one sitting, learn how to control your food portions. Most people don't even realize how much they actually eat. Portion of food with the size of Your fist — as much as you need to eat at a time, because that is the normal size of Your stomach.
Remember also that the power over small intervals will help You to eat less and not be hungry. Also very important not to skip Breakfast as it sets Your metabolism for the day. If You don't get Breakfast, then Your body will take defensive response and will defer to more fat because it will think You are starving.
If You literally swallow food without chewing, try to eat slower, if You have the habit of eating quickly. Thus, you can feel the signals from the stomach that you have eaten enough before you fill your stomach. In fact, if we evaluate filling the stomach on a scale of ten, we stop at the number 5 and finish there. You will need some practice but when You master this method, You will feel much better than when I stuffed your stomach to the maximum.
Analyze what you eat. To lose weight, you need to monitor the intake of fatty and sugary foods. We all need nutrients, including healthy fats, to maintain balance in the body but if we consume a lot of junk food and sugary drinks, we will gain more weight. In processed products is generally poor in nutrients, less in salt, sugar and harmful fats.
Calculate how much water to drink a day. If this amount is less than 1.5 liters — make it a habit to drink water consciously. Start your timer for every two hours or drink water every time pass by the water cooler.
If you do not have enough physical activity, think about how to fit into your life exercise and which sport to choose. Someone has the opportunity to train in the gym, and for someone spring-cleaning is the most affordable sport. If you never have enough time, do not plan hours of training. Stick to charge for 10 minutes or just move more whenever possible.
If you have the habit to gorge on for the night, and there's nothing you can do about it, keep yogurt, unsweetened fruit, celery or carrots. First drink water and then eat something light.
Planning your meals, remember the following points:
Realistic Expectations. You need to understand that losing weight is a process that takes time. The length of time to reach Your goals, depends on how much You need to lose to get closer to that weight to which you aspire. Not necessary to follow a strict diet that promises You weight loss in the short term, because it will be dangerous for your body. Optimal weight loss, harmless to your health depends on Your body mass index, and represents approximately 0.5-1 kg per week.
Proper nutrition. Make sure that Your diet plan is balanced and includes the right amount of major food groups. Any of the "magic" diets that will shut down entire food group or forces You to starve yourself and drink strange mixtures not safe. Your body needs a certain amount of protein, carbohydrates and fiber, and fat should be no more than 30% of the total amount of food.
Suits you... or not? While You study different diets, make sure it is something that will suit You and Your lifestyle. If You are a very busy person, which does not happen most of time at home, look for a diet that will be convenient for You. If You choose a diet, which You will not adhere for any reason, most likely, will return to his old food, but then You will feel worse than before when You gone on a diet.
How many calories you need. Ensure that in accordance with the diet that You choose, You consume enough calories.
You need to reduce the amount of calories so You could lose the desired 0,5-1 kg per week. The number of calories will depend on Your activity level and normal weight.
Exercise:
Observe yourself during the week. Record in your Diary the following: what you ate, when, how many drank water, which was physical activity and how much time it took.
At the end of the week, review the entries. Perhaps you will discover a lot of new things, for example: you eat large portions or too often, you eat too many fatty, sweet, flour, eat at night, drink enough water, constantly missing training and
etc.
Based on this list write down all bad habits that prevent you to lose weight.
Step 4. Exit the comfort zone
Without leaving the comfort zone will not change.
Imagine that got lost in the desert. And, fortunately, found an oasis. You can stay there indefinitely. But away somewhere beyond the dunes is the town. Your hometown. There You are waiting for relatives and friends. There home and beloved garden. But to get there, You must leave the oasis and go through the scorching desert. You can threaten wild animals, snakes and dehydration. So You all do not dare to leave, because the oasis is full of food and water, and beyond the fear and uncertainty.
If You stay on the island in the desert, You will never go back to his hometown. You can dream to lose weight, to plan, to study the ways of losing weight, but it will not lower a single gram of fat on Your waist. Until You start to do exercises or, for example, to avoid flour.
Yes, we are subconsciously afraid of change. And so scary to be slim! After all, You will look male, You will be jealous of her husband, her friends will envy.
Your whole life will change. And even if it will be the most exciting change, is unrealistic scared to make the first move.
If you notice that You are looking for a justification instead of to eat right or exercise, you have to remember about why you really want to lose weight. You should be ready to get out of the comfort zone. According to the famous campaign slogan of Nike: "Just do it!" (Just do it!).
How to overcome resistance and to step behind the safety line? Help yourself by creating a strong motivation. With the strong desire can overcome any obstacles on the way to the desired goal. Motivate yourself in different ways. For example, stick a picture of a beautiful body on the fridge, print your photo at the best time and hang in a prominent place.
Win — win situation- to set yourself psychologically, using imagination.
Exercise:
Get into a comfortable position in a chair or lying down and fully relax your muscles.
Imagine your future, when You have a great body. Make yourself the owner of this body.
Now imagine how You came to relax by the sea. White sand with palm trees, azure water with an emerald sheen. You lie on the warm sand.
Hear the surf, feel the body warmth of sun and sand, and even with my eyes closed, seeing bright sunlight.
You fully feel your body. Your body toned and slender. You physically feel the strength of muscles and elasticity of the skin.
Imagine how you look from outside - slim and graceful. »Catch» the feeling of youth and beauty.
Feel the strong belief that this situation occurs in the present, right now, right here.
This is not just a woman lying on the sand - it is the goddess of beauty and femininity. It is you!
As soon as you catch the feeling of his new body, meet this condition. Remember it.
Then again return to its gorgeous slender body and take a deep breath.</em>
This exercise will strengthen your motivation and strengthendesire to succeed. Imagine yourself in a beautiful body every day, every time you wake up, and at any time of the day, when you feel that your intention is weakening.
Step 5. Action
If you do everything correctly planned and well prepared, the act will be quite simple.
Take a list of your bad habits, whichyou wrote. If there is more than one paragraph, do not rush to radically change your lifestyle. Select one single habit which, in your opinion, it is now more than the others interfere lose weight.
Take a month of his life, to change thishabit more useful. For example, drinking the right amount of water, do exercises, run in the mornings, to abandon the starchy foods, stop eating at night, there are small portions, eat five times a day and so on.
In a month, if the habit persists,repeat the procedure until the bitter end. Then move on to the next one. And so on, until you strike out of the list of all the items. Remember - no more than getting rid of one habit a month. It may seem a long process, but, believe me, it will be irreversible.
On the one hand, not a hard task. However, if only it were so easy, all the people who want to lose weight for a long time would be slim.
It takes some time and take up old habits and new ones still can not take root. What to do in this case?
There is a law of faith, which states that everything in that you fervently believe, is becoming a reality.
»If you believe you can or can not do something,
you are right in both cases »
Henry Ford
For example, if you are absolutely sure that youdestined to be beautiful and attractive, then no matter what happens, you will continue to fight for a piece of the dream. And nothing can stop you. Your beliefs have set up for success or failure.
As soon feel that your confidence is weakening, you say to yourself: »I can manage!» This phrase has more power than you think.
With these words, Hannes Lindemann crossed the Atlantic in an inflatable boat for 72 days. One caveat - it is repeated regularly.
Repeating this formula, add a wish to change one of the habits. For example: »I like to drink clean water,» »I love to do exercises every day,» »I love to go!»
Try to form positive beliefs that cause you positive emotions.
Exercise:
Take a comfortable position in a chair or lying down. Close your eyes. Mentally jog through the body, relaxing tense muscles. As soon as the body starts feeling disappear, stop the flow of thoughts.
This can be done if the watchthere are images and thoughts. Under scrutiny thoughts melt away, like clouds in the sky. In this state, tell yourself: »I can manage!» Repeat several times, until you feel a surge of enthusiasm and energy. Remember this condition. Take a deep breath and open your eyes, trying to keep a sense of confidence.
Now, if you feel a lack of confidence in their abilities and despair, remember that state. Tell yourself: »I can manage!».
This exercise will help to achieve the goal in anyconditions and in every situation. The main condition - regularly. If you have done this exercise every day for 40 days, from now on, you are able to do it only when necessary. The belief that you will cope with the task in spite of everything, it has now become part of your personality.
Instead of a conclusion:
Another pitfall, which certainly need to know everyone who is going to go to the end. This disruption. If you read the women's forums, breakdowns - a scourge of all losing weight women.
All kinds of holidays and birthdays, partiesand hiking in the restaurant, snack pie and drunk with grief beer - all this provokes disruption and cause then remorse, comparable with remorse after drinking an alcoholic.
What can you say about this?
Не обращайте внимания: соблюдать свой план питания постоянно очень трудно. Игнорируйте неудачи. Во-первых, сбережете нервы. Во-вторых, как сказал К. Г. Юнг: «What you resist persist». Все, чему мы сопротивляемся, остается. Или, как говориться в известном анекдоте: «Расслабьтесь и получите удовольствие».
So you take on your way to the perfect body. You big umnichka that act. Keep up the good work and you will certainly awaits a worthy reward!
Remember: »road by walking!»
