So you have decided to lose weight once and for all. Where should you start? How to start losing weight tomorrow? Here is a list of 9 simple tips and attitudes that will help you to start weight loss journey without harming your health.
? Visit A Doctor
Before you seriously engage in weight loss, active walking, and afterward, strength and cardio training, be sure to consult a therapist and tell him about your plans of doing strength and cardio training to reduce weight. Tell the nutritionist about your intentions and ask for advice. And the endocrinologist will help you evaluate the functioning of glands and hormone levels.
Be sure to check for flat feet, spinal curvature, vascular, and vision problems.
If you do not have any serious health problems (this is not uncommon among overweight people), you can safely proceed with the first steps and physical activities.
If there are health problems, you need to undergo all the necessary procedures and treatment, and only after that (with the permission of your physician) start training.
In any case, the doctor should indicate what you can and can not do. It is an obligatory part of any serious physical activity. No trainer is responsible for your health if you don’t follow your doctor’s advice.
? Overcome Yourself
Realize that you have to work quite a long time with your habits and lifestyle. The biggest challenge on your way to slimness is yourself. It is you who have built your figure with your habits, established views on life, your rules. A new build will require different rules, habits, and attitudes.
Your body will change after you change your essence, not before. If you don’t want to change what you’re used to, your body won’t improve. It’s important to realize that there are no alternatives. Either you change and become slim, or all things stay the same.
Decide for yourself what you will be in a month, six months, a year, a couple of years. A new slim person or the same, but just older by two (or even more) years and even fatter and sicker? Think about how you will feel in those couple of years if you don’t do anything now.
? Improve Your Nutrition
To start losing weight, stop eating everything you see, start eating right. Food is not a means to fill your stomach and stuff your problems. Food is a natural human need, part of the culture, part of your personality, and your body.
Treating yourself with respect is, among many other things, eating culturally. It’s not eating junk food that harms your health. It’s about being careful about what you eat. It’s the freshness and neatness of the food, its aesthetics, and healthiness.
In terms of calorie intake, you should eat as if you already have the right weight. You can approach that calorie level by gradually giving up the most unhealthy foods and replacing them with healthier ones.
? Take Care Of Your Microbiome
It is difficult to overestimate the importance of the microbes that live in your intestines. There are about two pounds of them there. And they are a living part of your body, producing essential substances, enzymes, vitamins.
After consulting with a nutritionist, be sure to include fermented dairy products with bifidobacteria. The importance of this component for health in your nutrition is difficult to overestimate.
? Take Care Of Your Psychological Comfort
The way to weight loss will be quite painful and uncomfortable. And it is up to you to take care in advance to soften the psychological blows and difficulties you will face.
The main thing is not to forget that you are going to change. 40 pounds lost is not just 40 pounds. It is a complex system of attitudes, made decisions, rules, and restrictions stretched over time. Support yourself, be a friend, seek support from other people.
You are a living person, not a machine! Sometimes things will not work out. Take pauses, but don’t give up. Give yourself time to recover and rest, and then keep moving. That’s how real things are done! That’s how serious problems are solved!
? Stimulate And Maintain Your Motivation
It’s like brushing your teeth and washing your face. You have to keep it in mind all the time.
Here is a helpful post – 10 Tips On How To Get Motivated To Work Out
? Free Your Head
Get rid of informational mess in your head. Throw out of your head all those weight loss belts, slimming pills, slimming teas, new pop diets. You’re an adult! You can solve any problem by thinking with your head and taking action.
Only pure commitment to health, productivity, and self-respect are the things that always work. Everything else is marketing crap.
? Find Out Your Normal Weight
The easiest way to find your healthy weight is to use Brock’s formula.
This formula calculates the normal body weight for an average chest (normosthenic build) person:
? = Your height – 100 for the height up to 165 cm (5’4″)
? = Your height – 105 for the height of 166-175 cm (5’4″ – 5’9″)
? = Your height – 110 for the height of more than 175 cm (5’9″)
If you have a narrow chest (asthenic build), you should lower the value by 10%.
If you have a broad chest (hypersthenic build), increase the result of calculations by 10%.
For example, at a height of 175 cm (5’9″), the normal body weight would be:
? for normosteniks 175-105 = 70 kg (154 lbs)
? for asthenics – 63 kg (139 lbs) -10%
? for hyposthenics – 77 kg (139 lbs) +10%
? Teach Yourself To Walk A Lot
It is an elementary habit, which allows you to quickly and comfortably start moving towards health and muscle development. And how much fun! The main thing is to walk for at least 1-2 hours every day. Don’t forget to buy yourself comfortable shoes for walking – that is essential.
Those were several tips on how to start your weight loss journey. Just take them as needed steps for a perfect result. Think with your head, take action, and have a great start!