Contents
It is easier to go towards your goal when there is a clear plan of action for one day, for a week, a month, etc., by adhering to which, you will confidently come to your goal.
Regular diets are also a kind of nutrition plan, they all guarantee a certain result. But what if you do not know where to start losing weight correctly? The plan “How to start losing weight” will help you with this. You can change it depending on your lifestyle and needs, but be sure to stick to it.
1. Be clear about your goal
This is a very important stage in losing weight – to formulate a goal, lay the right motivation.
You must remember about your goal of losing weight at every stage of losing weight. To make it visualized, become more concrete and real, you can draw it, dazzle it, photograph it or assemble it from something. The main thing is that you must clearly imagine it and strive to achieve it.
A) How long do you need to lose weight?
To achieve something, you need to clearly understand what you are striving for. In the process of weight loss, this is an indicator of the optimal weight or certain desired volumes.
You can calculate your optimal weight using the existing formulas. Or think about How long you weighed when you felt beautiful and light. Better not to raise the bar, but set realistic goals, breaking weight loss into stages.
B) By what time do you need to lose weight?
It is necessary to determine the timing, this is necessary in order not to relax, to have an incentive. Timelines must also be realistic and achievable. Taking into account the rate of weight loss of 2-4 kg per month (and this is the optimal rate with proper weight loss due to fat mass), calculate the time to reach your goal, plus 1-2 months to consolidate the result and give elasticity to the body.
It will be nice if the date by which you strive to lose weight coincides with some important event or a significant holiday for you, the desire to look brilliant for you will become an additional incentive.
2. Calculate your daily calorie intake
In order to lose weight, you need to have more calories consumed in relation to those received with food and drink.
A) Calculate your daily calorie consumption.
Calculate approximately how many calories per day you spend in your lifestyle. The calculation is given in the article Calculating calories and losing weight. Calories can be calculated automatically with our “Calorie Analyzer”.
B) Calculate your calorie intake
To do this, remember everything that you ate yesterday or that you eat during the day. If you find it difficult to remember everything, then for several days just write down everything that you eat and drink, in what quantity. And then count using the product table or automatically in the product analyzer.
Keeping a food diary can provide a realistic picture of what and How long you actually eat. Even if you eat practically nothing, in your opinion, this does not mean that you should lose weight in front of your eyes.
C) Calculate the daily calorie intake for weight loss
Take for this the number of daily calorie consumption, reduce it by 10%, but not more than 300 kcal, because a sharp decrease in the total calorie content of the diet causes a saving effect in the body, it will begin to store fat.
Your daily diet should not be less than 1200 calories UNDER ANY CIRCUMSTANCES, but should vary between 1500-2000 calories depending on your physique. If you have calculated the calorie content of the diet and you have a figure of more than 2000, you need to reduce the calorie content of the diet by no more than 100-200 kcal. This is enough to avoid hunger and discomfort. And be sure to add physical activity!
The body analyzer will help you calculate, the second tab is the daily requirement. In it, you can also calculate the required amount of proteins, fats, carbohydrates.
3. Calculate the need for proteins, fats and carbohydrates
About the daily protein requirement, we have recently published an article “How long protein does the body need?” Let me remind you that the body needs 0,8-1 grams of protein per 1 kg of body weight per day. But if you want to lose weight not at the expense of muscles, but at the expense of fat, then the amount of protein must be increased to 2 grams per 1 kg of your weight (but do not exceed the norm of 200 grams of protein per day, even if you weigh more than 100 kg) …
For weight loss, the amount of daily fat consumed should not exceed 50-60 grams.
The rest of the calorie content will remain for carbohydrates. But remember, you need complex carbs. Fresh vegetables can be eaten in unlimited quantities (except for potatoes). Just watch your salad dressing if you eat vegetables as a salad.
4. Calculate your water requirement
The daily need for water is approximately 30-40 ml per 1 kg of human weight. To make it more convenient for you, you do not need to drink several glasses at once. Take a small bottle filled with water with you and drink from it gradually throughout the day, refilling the bottle as needed. This will distribute the correct amount of water throughout the day. The benefits of water were previously discussed in the article “Water for weight loss and health”.
By water we mean only regular water + green tea.
Within an hour after waking up, there must be breakfast, during the day – 4-5 meals (3 main meals + snacks), the break between meals should not exceed 3-4 hours.
The menu must be compiled taking into account individual food preferences and, accordingly, with the calculations obtained. Try to break the daily calorie content more or less evenly for all meals. However, the last meal should be the lightest and the first meal the heaviest.
On our website, you can use the table of calorie content of products, which indicates the calorie content of each product, as well as the amount of proteins, fats, carbohydrates, or use analyzers in the calculations.
We sincerely wish you to achieve your goal. Forward!