How to start the first day of weight loss for a woman over 30 years old?

Maintaining a normal weight is a guarantee not only of beauty, but also of the health of our body. It is time to abandon the practice of losing weight during the summer or on vacation and aim for a healthy long-term lifestyle (HLS) and proper nutrition (PP).

Healthy culinary habits, along with physical activity, will help you stay in great shape for many years to come, regardless of age. For starters, you need to learn and accept it as an axiom that proper nutrition for weight loss is the most important step on the road to health and beauty. Our article will help you get acquainted with its basics.

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PP basics

Nutrition is synonymous with definitions such as:

  • rational (from Latin rationalis – reasonable, significant);
  • balanced (maintaining the balance of vitamins, minerals and other nutrients in the body);
  • adequate (most acceptable);
  • scientifically substantiated (whose viability has been confirmed in the scientific research process).

Consider the basics of PP, how it differs from a diet, how fast you can lose weight, and give tips on food choices to lose weight.

food

Proper nutrition is, above all, a balanced diet.

General rules

Proper nutrition must be balanced in the content of proteins, fats, carbohydrates, vitamins and other biologically significant elements (nutrients). This is necessary to meet the physiological needs of the body.

Proper nutrition must also meet the following requirements:

  • food is safe for health (exclude smoked meats, fried foods, sweets; limit fatty foods, alcohol, salt);
  • physiological needs are provided due to the most useful products (their lists are given below);
  • proper nutrition: fractioned (3 main meals and 2 snacks, in small portions) and taking into account the compatibility of the products;
  • the caloric content of the daily diet with proper nutrition should correspond to the energy consumption of the body.

To lose weight, it is necessary to reduce the caloric content of the diet and increase energy costs.

The calorie content of the diet with proper nutrition for weight loss is generally reduced by reducing the portion of fats and carbohydrates. The protein part, on the contrary, must be increased with weight loss.

Requirements for the daily menu to lose weight according to the PP regulations:

  • proteins – 100 g;
  • fat – 80 g, 60% of which are vegetable;
  • carbohydrates: 200-300 g (complex or slow carbohydrates are preferred).

The calorie content of the PP diet for weight loss is 1500-2000 kcal for women and 2000-2500 kcal for men.

How is it different from a diet?

Anyone aiming to lose weight needs to understand how proper nutrition differs from a diet:

  1. Balanced (proper) nutrition is designed for a healthy person. Its objective is to maintain the constancy of the internal environment of the body and to ensure the vital needs.
  2. Diet food is a patient’s diet aimed at the rapid elimination of health problems.

Obesity is a disease, so people with this diagnosis are prescribed a diet to lose weight based on proper nutrition.

If the person is not obese, but wants to shed unwanted pounds, he should also follow a low calorie PP-based diet. In symbiosis with physical activity, proper nutrition will inevitably lead to weight loss.

Fast metabolism is the key to successful weight loss

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How many kilograms can you lose weight?

If you follow the principles of proper nutrition in combination with physical activity, you can shed 2 to 2.5 kg per month. This is the amount of weight you can lose with PP normally, without much stress on the body.

Rapid weight loss affects the body’s immune, digestive, and other systems. The weakening of health can cause the return of the lost kilos.

Product table

The list of foods for proper nutrition includes those that meet three criteria:

  • low or medium glycemic index;
  • low fat content;
  • medium to high protein content.

The recommended products for adequate nutrition are presented in the table. It is important to pay attention to the last column, which contains nuts and seeds, which are deficient in most people on Earth.

Table 1. List of recommended products

Animal protein sources Seafood Dairy products Flour and cereal products
egg white, turkey, chicken, lean beef, beef tongue, rabbit squid, crabs, cod, tuna, pike, hake, trout, carp, oysters, shrimp, walleye, herring, perch, pink salmon, beluga low-fat dairy: milk, yogurt, kefir, cottage cheese, soft cheese bran, rolled oats, brown rice, whole wheat or bran bread, whole wheat pasta, barley and buckwheat
Vegetables Berries and fruits Drinks Nuts and seeds
any cabbage, raw and boiled, green and onion, tomatoes, peppers, eggplants, broccoli, lettuce and other vegetables, radishes, cucumbers, green beans, zucchini, fresh beets, squash grapefruit, blueberries, blueberries, raspberries, currants, apples, peaches, apricots, plums, strawberries, kiwi, cherries, oranges, sea buckthorn, currants, tangerines, cherries Mineral water, unsweetened tea, tomato juice, natural orange juice, unsweetened apple juice, rosehip decoction, sugar-free compotes walnuts, almonds, pistachios, pine nuts, flax and pumpkin seeds, chia

As you can see from the table, the choice of products is quite wide, so it is not difficult to “sit” at the PC correctly.

How do you stay motivated?

At the beginning of each year, most people are determined. They solve the urgent question: “I want to lose weight, where do I start?” At home, however, few people complete the work started. The statistics say unequivocally: as early as January, up to a third of people give up the idea of ​​losing weight. How not to stop halfway? With the right motivation.

Write down the reasons for losing weight.

A useful step in the approach to solving the question of where to start losing weight at home for a woman and a man is to determine the reason for starting to lose weight. Be as specific as possible about the changes you want. For example: “I want to put my favorite skirt back on”, “I want to walk up the stairs without shortness of breath”, and so on.

Set a specific goal

The goal should be based on initial motivations. For example, “run a marathon in six months”, “lose 15 kg.” It should be an achievable goal but not too easy.

Share your goal with someone

It is the perfect protection against failure. Over time, certain goals you set early in weight loss may seem too daring to you. Ask family members, a partner, and a coach to periodically ask how the process is progressing.

Plan subtasks

The system is the basis of success in the question of how to lose weight properly at home for a woman and a man. A common goal can be difficult to achieve. Therefore, at the beginning of weight loss, make a list of subtasks. For example:

1 week – loss of ½ kg.

  • Eat smaller meals 5 times a day.
  • Avoid junk food, drink enough water.
  • Sign up for yoga classes.
  • 3 km traveled every morning.

Follow forums, blogs

The enthusiasm of those around you will not let you stagger. Various blogs, forums offer reviews, recommendations of people who have lost weight. They can also learn to start losing weight right at home, not to lose it.

Record your results

The accomplishments of the beginning of weight loss encourage you to keep going. Measure your waist and hips weekly. Also write down the results of sports tasks:

  • run – 5 km;
  • stretching – 2 hours;
  • stationary bike – 2 hours.

Both weekly and daily registrations can be made.

How and where to start losing weight correctly and effectively at home?

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Record feelings

After your training, write down your feelings. If you want to give up the goal set at the beginning of losing weight, they will support you. Also write down the positives given by the new lifestyle. Have you met any new friends? Have you noticed interesting places in your area thanks to walking? Did you find new delicious food recipes? You will discover that healthy living is fun.

Make yourself happy every day

An important aspect of how to start losing weight at home is self-esteem. Thank yourself for the changes in your lifestyle. Invite your friends to visit, go to your favorite restaurant, hair salon, buy something nice.

Surround yourself with motivation

Are you more motivated by great motivation? Try the following tips when you start to lose weight:

  • Post motivational notes around the house (“Nothing is impossible,” “I can do it”);
  • paste a photo of slim models on the refrigerator door.

Where to start

In order for the body to resist the changes introduced in the diet as little as possible, it is important to remember how to gradually switch to PP. The action plan, where to start losing weight and switch to PP, was developed thanks to the observations of nutritionists and the many years of experience of those who have lost weight.

  1. For starters, it is convenient to limit the amount of sugar and salt consumed. Do not add salt to prepared foods, do not add sugar to tea or coffee. This quickly becomes a habit and cravings for sweet and salty things disappear.
  2. Get used to eating some dishes without bread, starting with cereals, potatoes, vegetable stews, pasta.
  3. Replace dinner plates with smaller plates.
  4. It only exists in a calm environment, not in motion, and only when hungry, and not out of boredom or “for company.”
  5. There is only a feeling of slight satiety, and not by force or because it is “a shame to throw it away.”

Cooking

The diet must be varied.

Reducing your portions and respecting the satiety process will allow you to chew food more deeply and absorb it better, which means that you get more benefits from food. Over time, the rule is to eat a little, slowly and with pleasure, that is, proper nutrition will become a healthy habit.

Step by step instruction

The first thing any weight loss begins with is motivation and competent goal setting. These should be specific figures in kilograms or centimeters, and not “lift your belly a bit” or “look normal in jeans.” Fuzzy formulations adapt very quickly to the desired result when strength and patience are exhausted. If there is no specific problem, after a couple of days you will look in the mirror and decide that “it’s fine as it is.”

Exercise while losing weight

Before you start losing weight, tell your family about your decision. All the people who live with you in the same apartment should be aware of your aspiration and support it. If you haven’t received approval, try to convey your wishes and plans to the family so they understand how important it is to you.

Support from those closest to you at home is the most important factor in starting to lose weight.

And be sure to keep a journal in which you describe your feelings and accomplishments. The first page should contain all the parameters measured in the morning on an empty stomach: weight, chest-waist-hips. Calculate your body mass index. For clarity, take a photo in your underwear or some kind of clothing that is still too tight on you.

Develop a diet plan

Don’t be afraid of this word. The diet is not necessarily the Thumbelina diet (one and a half grains per day). This is a well thought out and calculated balanced nutrition system that allows you to stay in good shape, but at the same time not gain extra pounds, but also lose extra pounds.

It has two ways: choose a tested and ready-made diet or make a nutrition plan yourself, excluding deliberately unhealthy foods from the diet.

This includes:

  • fatty;
  • smoked;
  • Very salty
  • pickled;
  • butter;
  • roast;
  • candy.

Of course, there is no need to rush to extremes and completely give up, for example, sugar. Just consume it within reasonable limits, but once again don’t indulge in a piece of cake or muffin. And add sweeteners to the tea.

If you are not new to weight loss, then based on experience, you can probably come up with your own nutrition plan. If you are dieting for the first time, it is best to choose a ready-made option.

In your food journal, make a table where you will record everything you eat. This will help you keep track of changes in your diet and analyze which foods have the best impact on your results.

Here is an example of such a table (fill it in yourself):

Time to eat Weight before meals, kg Products Calories The amount of water drunk at that time. Physical load Emotional condition
Breakfast
Second breakfast (snack)
Cen
Afternoon snack
Dinner
Snack before bed (2 hours before)
Total for the day

Here you can print the diet plan.

Fasting days

Regardless of the type of diet you choose, be sure to organize fast days for yourself. And don’t leave them for later. The earlier you start to adhere to this rule, the easier it will be to lose weight in the future. Include the first day of fasting in the first week of weight loss.

Fasting day in the first week of weight loss.

The fast day is not an absolute starvation, but only limits the energy value of the diet to 1000 calories  . But it is better to start gradually. Let your first day of fasting allow 2000 calories, the next 1500 and only then 1000. Yes, you will have to measure your portion sizes with a scale and use a calculator. I must say that over time this activity is delayed, there is excitement and interest in counting calories.

Advice! So that fasting days do not affect the emotional state too much, it is better to organize them after the holidays, when a feast with an abundance of food is planned.

The essence of fasting days is that the body, in the absence of nutrition from the outside, breaks down existing fats to replenish energy reserves.

Drinking regimen

This is a separate issue for any diet. Regardless of the eating plan you choose, you must follow the correct drinking regimen. The minimum amount of water you drink per day is 1.5 liters  . This indicator is known to everyone who cares about their own health. Vera Brezhneva herself conveys in advertising that it is necessary to drink 3 half-liter bottles of mineral water every day.

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The question is what kind of liquid it should be and when to drink it correctly. Someone drinks bottled water, someone – from the tap or boiled. All these options are valid. The main thing is that it was clean water: these 1.5 liters do not include tea, fruit drinks, juices. Drink water before meals and between meals. You do not need to do this immediately after breakfast or lunch. It is better to wait half an hour and then pour yourself a glass of fresh water.

Approximate diet for every day

We will write an approximate menu for every day from the recommended products to lose weight. To lose weight with a PP, you need to show a little patience and perseverance, as you will have to eat frequently, for example:

  • breakfast – 7:30;
  • lunch – 10:30;
  • lunch – 13:30;
  • afternoon tea – 16:30;
  • dinner – 19:30.

Shortly before bedtime, you can drink bran kefir or a protein drink.

Breakfast

In accordance with the recommendations for proper nutrition, it is advisable to eat most of your calories in the morning. Based on this, PP breakfasts can consist of:

  • 150 g of low-fat cottage cheese;
  • 30 g of low-fat sour cream;
  • 100 g of rye bread;
  • 200 ml of tea.
  • 100 g of boiled fish;
  • 150 g of crumbly porridge with 5 g of butter;
  • 100 g of bran bread;
  • 200 g of rosehip broth.

Categories: exercises, Health, slimming