How To Start Losing Weight

In this article we will see how to start losing weight with a step by step plan. I just want to warn you that there are many products on the market today that promise to help you lose weight with little or no effort. It is a waste of money.

A solid exercise plan and good nutrition are the only way to ensure that you will lose weight and keep it off. If you are not where you need medication or surgery to control your weight, then there is still time to correct the problem with these tools.

To begin to lose weight, you need to understand how the body reacts when he is deprived of the normal amount of fat and carbohydrates, while being subjected to an increase in energy consumption. In this state, the body begins to burn excess fat. If done correctly, your body will get rid of excess fat only, leaving intact muscles.

So how to lose weight right? Here is your step by step plan:

1. It is necessary for you to determine a starting point. You will have to determine who is currently overweight and think about how you want to solve the problem. To do this, you need to calculate your body mass index (BMI) and take several "before" photos. It's also a good idea to tell your family and friends that you've decided to lose weight. Do this in advance so they know not to offer candy and other tempting items. It's also a good idea to limit contact with nay-sayers, if possible. Their negativity can affect your ability to commit to change their lifestyle.

2. Decide how much weight you want to lose and when. Be realistic. There are several resources available that can help determine a loss rate per week safely. In general, two pounds per week is considered the loss of maximum safe weight.

3. Keep a notebook with you at all times so you can track what you eat each day. This step is essential because it will help you be more aware of what you put in your body. Also keep track of the type and duration of the year ended on that day.



4. If weighing up to 70 kg and your goal is to lose a few pounds, then you should not consume more or less from 1200 to 1300 kcal. If you weigh 80 kg or more, you should consume about 1200-1600 kcal per day. It is important to keep track of the calories you consume as accurately as possible.

5. You need to increase the amount of protein you consume. The protein is filling, and also help prevent muscle loss, once you cut calories in general.

6. Increase the amount of water you consume every day. Lots for beginners is 30 milliliters per kilogram of body weight.

7. Eat small, frequent meals that are between 250 and 300 grams each. These small frequent meals increases your metabolism.

8. The exercise on a regular basis. Muscle burns calories, so the more you have of it, the more fat you burn throughout the day. Women should not be afraid of becoming bulky, generally do not have the hormones that make this possible. Sit on an exercise or group of exercises that are enjoyable. Walking, cycling, yoga and swimming are all effective options. Please note that your body does not burn fat until your sugar stores are depleted, so whoever exercise you choose, you will have to continue for at least 30 minutes to an hour to see a benefit.


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