How to lose weight 7 Golden Rules for weight loss
The secret to losing weight, it turns out, is not at all in a strict diet, and not even in increased physical activity. Rather, not only in them.
STEP 1: REMEMBER THIS QUOTE
“Exceptional results do not require exceptional actions, they require ordinary actions performed daily” is the motto of Lee Jordan, an American personal trainer who specializes in helping people with excessive weight.
In his opinion, the main mistake of those who decided to lose weight is in the wrong way of thinking. A person thinks like this: “I need to throw off a huge amount of extra kilograms, I have to drive myself into tight frames”. But this is a road to nowhere.
STEP 2: ORDER BRUSSELS CABBAGE IN CREAMY OIL
Yes, restaurant food is very high in calories. But dining at a restaurant you can try foods that at home do not cause you the slightest appetite. Say the beet you hate.
Having tried healthy food under a not quite healthy sauce, you change your attitude towards it and, perhaps, begin to prepare more dietary options for restaurant dishes at home.
STEP 3: FIND YOUR TRAINER OF YOUR PREPARATION LEVEL
Do not aim at the Schwarzeneggers, find a trainer who has worked with the clients of your fitness level. Otherwise, it may seem to you that the coach has set too high a bar for you or a bar too low. Ask the manager of the fitness center to advise you a good trainer who will help you lose weight.
STEP 4: DETERMINE THE MINIMUM CALORIES THRESHOLD
The hardest are people who set high goals. Sharply reducing the amount of calories consumed, you can cause irreparable damage to your metabolism. A rigid diet and drastic weight loss may soon lead not to the loss of excess weight, but to opposite results.
A serious mistake newbies – bring yourself to a hungry faint. Reduce the number of calories by 500 or 1000 from the usual amount, count the calories per day and output the arithmetic average. Compare readings on weekdays and on weekends. You will be surprised how much the numbers can be.
STEP 5: YOUR TRAINING MUST NOT Squeeze ALL YOUR JUICE FROM YOU
Lee Jordan says that a couple of minutes a day is enough for a start. Then add 30 seconds to each workout. And remember, the exercises that you do with pleasure bring the greatest benefit. This may be ordinary walking. The load on the joints is minimal, and you can always increase the pace if you feel that you are ready for it.
Take a walk two or three times a week, gradually increasing the time and load. But at the very beginning, set realistic goals.
STEP 6: TAKE IT UP GRADUALLY TO AVOID SUCH PROBLEMS LIKE SUCCESSFUL SKIN
Normally, a person should lose from 250 grams to one kilogram per week, not more. Weigh yourself every week on the same day and at the same time.
If you lose more than a kilogram per week, you should think about increasing the caloric content of food. Such an idea may seem blasphemous, but a sharp weight loss suggests that you lose not only fat, but also muscle mass. The result will be huge folds of sagging skin on the abdomen, chest, hands.
If you lose less than 250 grams per week, double-check your calculations. Perhaps you forgot to count the calories from sweets in a vase on your secretary’s table.
STEP 7: BREAKFAST BEFORE BEDTING
Eating is necessary every three to four hours. If you had dinner at 6, and now at 10, do not deny yourself a snack like yogurt. This will calm you until morning, you will not wake up in the middle of the night, suffering from hunger, and at breakfast you will not lash out on eggs and ham.