How to set yourself up for weight loss: 7 steps

Who among us did not plan to start eating right or at least control this process, go in for sports and generally become more active. Why do we turn off the chosen path? Perhaps we just lack awareness. The brain and body must be properly prepared for change.

1. Set specific goals

Instead, we set abstract goals for ourselves. The question “How can I lose weight?” too spacious. Try to be more specific. For example: “I want to lose three kilograms in a month to fit into my favorite pants.” This is a very specific goal. And to achieve it, you just need to reduce the calorie content of the weekly menu by 3500 kcal and start exercising three times a week.

Mathematical calculation is very important here. For example, to prepare for a marathon, you need to train three times a week for an hour and a half for four months. A seven-kilometer distance can be easily learned by devoting 40 minutes to running three times a week for seven weeks. When the goal and ways to achieve it are described specifically, it is much easier to act.

2. Review your diet

Each person’s body burns a different number of calories. And without them, it is difficult to lose weight. Find out how many calories you are burning.

For example, if you are 18-30 years old, multiply your age by 6,7 and add 487. If you are over 31 years old, multiply your weight by 4 and add 829. Then multiply the resulting number by the activity factor: 1,3 (if you work for computer and little movement), 1,5 (if you go in for sports 2-3 times a week), 1,6 (sports 4-5 times a week), 1,9 (you are a professional athlete).

The resulting number is your daily calorie intake to maintain optimal weight. Want to lose weight? Eat fewer calories and burn more. But do not starve, otherwise the metabolism will slow down. It is better to plan in advance 3-4 varied meals per day. If necessary, pack food in containers and take it to work.

3. Customize the body

Physical exercise is an integral part of the process. But rushing right off the bat is wrong. The body needs to be prepared for the load.

If you’ve never worked out, start with simple walking and ab exercises at home. Then turn on quiet activities like yoga, Pilates, and water aerobics. Then you can already try serious interval or strength training. You should have at least one day off from sports per week.

4. Don’t feel sorry or make excuses for yourself.

Be your own harshest critic and judge. Excuses from the series “I can’t lose weight because I work hard, I’m stressed and I deserve a delicious reward. And I don’t have time for sports” spoil the whole thing. Changing habits is always difficult.

5. Get things in order

Lack of a schedule makes it difficult to manage energy. Convince yourself that the mess in affairs and plans negatively affects both work and personal life. Moreover, it is true – chaos only hurts.

6. Don’t listen to others

“You can’t run five kilometers right now because you’re too lazy/fat/ate cake for breakfast.” We hear such comments from parents, teachers or colleagues. They can kill all good undertakings in the bud.

Perhaps they are right, and today you really will not run five kilometers. But maybe run two and a half. Or at the very moment when you want to stop, a second wind will open and you will reach the finish line. Why not check?

7. Get over yourself

You can stop at any moment. Once you realize that you are having a hard time, you can give up and go on the usual chocolate-coffee diet. Or you can go to the store and cook yourself a delicious and healthy salad.

Overcoming adversity is no easy task. In addition, the fear of failure makes us weaker. For example, when you’re doing push-ups and you can’t bear it anymore, you can stop and stay where you were… or do a couple more push-ups and get over yourself.

About the Author: Christy Matta is a consultant, coach, and writer. Specialist in Dialectical Behavior Therapy (DBT).