Step-by-step instructions for weight loss: 44 instructions for a healthy life

For those who want to start a new life! Here is a unique step-by-step guide contains basic information for successful weight loss. It is very important step through the instructions, as a sharp limit on everything and fasting is dangerous for health and in most cases fails.

guide for weight loss

A list of steps for weight loss

  • 1. step. Make a firm decision. Ask yourself why You decided to change what benefits will it bring for You (self-esteem, health, relationships, career).
  • 2. step. Recording your decision on the paper and place it in a visible place – You will not swerve from the path.
  • Step 3. Understand one simple truth: not only diet, but gradually starting a healthy lifestyle. If you want to be ALWAYS healthy, slender and beautiful.
  • Step 4. At this stage, you have to realize that the process of weight loss without damage to health is possible only in the long run. For example, to lose 15 pounds of excess weight you need to lose weight with a 3.5 up to 7 months. Quick relief of body weight and related hunger damage health and the weight will come back.
  • Step 5. I understand that is the point fat loss problem areas (thighs, belly, buttocks, etc..) is impossible. Fat gradually from the entire body with a deficit of calories.
  • 6. step. Talk with family members about your goals. Explain to them the benefits of events, ask to concern with understanding.
  • Step 7. Get promises from relatives that they do not interfere to achieve the goal (e.g. a purchase in a common refrigerator sweet, fatty etc).
  • 8. step. Mark the main stages of weight loss (optimal weight loss of 0.5 -1 kg per week). The granting of awards for achieving new levels, which will not prevent further weight loss (because it is better to buy the desired item of clothing or go to the movies than to buy a cake). Example: achievement # 1: to lose 2 kg – [the grant of] a trip to the cinema for an interesting movie; reaching no. 2: reset 2 kg [grant] buy new jeans, and so on.
  • 9. step. Find something interesting to do and learn new things: learning foreign languages, the science involved in creativity (e.g., singing, knitting, painting, photography). Visit the museums and the theater, watch good movies, read interesting books etc Food will not be the main joy in life when you are so passionate about and happy.
  • Step 10. Completely refrain from frying better cook, to boil or cook for the pair.
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  • 11. step. Refrain from drinking fresh water, chocolate, pasta, potatoes, with fast food and chips – with their help, You will unknowingly sometimes exceed of daily calories, which become the main reason for overweight.
  • Step 12. Remove the cakes. Containing large amounts of not only sugar, but also fat.
  • Step 13. As the use of sweet fruit and dry fruit and nuts.
  • 14. step. Eliminate from your diet all flour: white bread, crackers, drying etc
  • Step 15. Replace sugar with honey: a lot to eat, but you'll get the additional minerals and vitamins.
  • Step 16. Drink tea without sugar. At first it will be unusual, however, You may a sense of the variety of tea flavors and reduce calories but, to acquire the useful habit.
  • Step 17. Completely remove from your diet sausages, ravioli, prepared foods, and sausages: the manufacturer of intentionally increasing the quantity of fats in such products, and adds various preservatives and flavor enhancers.
  • Step 18. Replace the pork and lamb for meat with low fat and fish (beef, Turkey breast, chicken breast, Pollock, salmon, etc).
  • Step 19. Do not eat mayonnaise and sauces with a high content of fat.
  • Step 20. Drink water in the amount of 33 ml per 1 kg of your weight per day. This is included in the chemical processing of fats into energy. Note that tea, coffee, soup, etc also contain water. But do not overdo the caffeine it dehydrates.
  • Step 21. Use unrefined oil in the "cold" (for the filling) – they are much healthier than refined. For temperature processing, not higher than 220-230° C is the suitable refined sunflower or olive oil.
  • Step 22. Eat dairy products with fat mass fraction of 1-2,5%.
  • Step 23. 3 hours before bedtime do not load yourself with heavy and long to digest food, it is better to eat low fat cottage cheese, an Apple or drink milk.
  • Step 24. Eat warm food, it digests more than a cold You will continue to fill. Do not rush to eat, chew pieces – the feeling of satiety comes not at once, but only 15-20 min. For such food is better digested and absorbed.
  • Step 25. Most of the carbohydrates (cereals, honey, nuts, fruit) for the use of up to 14 hours, in the second half of the day will shift the balance in favor of protein (lean meat, eggs, dairy products). Vegetables are useful for throughout the day.
  • Step 26. Regularly cleanse the body of toxins (it will help you, vegetables, fruit, bran, dried apricots and prunes).
  • Step 27. Parasites are often the cause of excess weight – and we themselves may not be aware of their presence. Spend prevention through garlic, onions, pumpkin seeds and pine nuts.
  • Step 28. Avoid drinking alcohol. This is quite a lot of calories, and it can also the reason for the failure of Your diet.
  • Step 29. Quitting Smoking tobacco tar hinder the absorption vitamins in the body, which is necessary for restriction of diet.
  • Step 30. Include in your daily diet foods that contain omega-3-6-9 fatty acids. These will help strengthen the immune system, the cardiovascular system, to maintain the beauty of skin, hair and nails.
  • Step 31. Write down everything you eat per day: so you get the whole picture your diet can be calculated calorie content, and will not be participating self-deception (many overweight people are convinced that during the day to eat a little bit, but these records would surprise even yourself).
  • Step 32. Begin to control the consumption of calories. Best of all, each day consume the same amount of food (start) and at the end of the week to control the result: if Your weight has decreased by 0.5-1 kg, all rights in the future, should adhere to the same amount of food. If you are using week weight has increased or not changed, it is necessary to reduce the amount of alcohol calories (200 Kcal, then if necessary every week 100 Kcal). To reduce the calorie content should be up to the moment a week weight loss will be 0.5-1 kg.
  • Step 33. Do not exceed the limit of 250 Calories per serving, so You'll speed up your metabolism.
  • Step 34. Divide Your 3 meals into 6 without increasing the number of comedi products that accelerate the metabolism and burning fat.
  • Step 35. Conduct weekly monitoring of your condition: measure and record your current weight (better to do it in the morning on an empty stomach), to take pictures. In the future this will give You extra motivation with the eyes on the way.
  • Step 36. Get enough sleep. Lack of sleep increases the level of "hunger hormone" – ghrelin. The person unconsciously increases the need for surplus calories.
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  • Step 37. Take a contrast shower. This accelerates the metabolism, strengthens the blood vessels, strengthens the immunity, makes the skin supple.
  • Step 38. Having sex with your favorite person: You can burn calories muscle toning, then withdraw toxins (proactive). In the end, You will have to "pull" the food from the sense of frustration (most importantly, do not fill out by sex).
  • Gradually you will be able to develop healthy habits: eat right, clean your body, to lead an active life. An extremely small the amount you can eat high-calorie product (is not recommended in early loss of body weight).
  • The main principle of weight loss is to spend more calories than you consume. As more physical activity, the more calories you "burn in".
  • Step 39. If you have a sitting work, then try every 45 minutes to stand and move for 5-10 minutes. During this time, you can take a break or work standing.
  • Step 40. Follow the same principles when watching TV and working on your computer.
  • Step 41. Start with easy walking for 15 minutes a day. Each week increase the duration by 5 minutes until you reach 1 hour. It is best if they are partially or fully replace the use of vehicles Hiking.
  • A step 42. When you reach the 1-hour walk, go to the middle pace and reduce the walking to 30 minutes a day. Each week, increase to 5 min until the total time reaches 1 hour.
  • The step 43. Depending on the health do the exercises at home. Start with 5 push UPS, squats, and lifts the hull on the day. Every 3 days add 1, further repetition of the exercises to 15. Follow this the same principle, increasing the number of sets on exercises.
  • A step 44. Can continue their studies at home or training in the gym depending on your goals.

Not fasting! Minimum calories per day (for sedentary lifestyle), must not be below 1200 Calories for women and 1600 Calories for men. A drastic reduction in calories, which threatens to decreased immunity, weakness. Better to compensate for consumption of calories regular exercise.