Decided to lose weight, but don’t know where to start? We offer you step-by-step instructions on starting how to lose weight at home (or in the gym). This memo is suitable for both men and women, regardless of age and the number of extra pounds.
A successful weight loss process consists of two components: a balanced diet and physical activity. So, where do we propose to start losing weight?
- 1 How to Lose Weight at Home: Step by Step Instructions
- 2 NUTRITION
- 3 Workouts: Step by Step Instructions
- 4 Motivation and Tracking of Results
- 5 Final Thought
How to Lose Weight at Home: Step by Step Instructions
Step 1: Remember the Main Rule of Losing Weight
The first step to getting rid of excess weight is to remember for yourself the main principle of losing weight. You lose weight when you consume less food than your body can handle during the day. In this case, energy begins to be drawn from the reserve reserves on the body – fat deposits. Therefore, in essence, losing weight is reduced to eating restrictions and creating a calorie deficit.
No matter how much you try to find a magic pill for excess weight, remember that it is impossible to lose weight without dietary restrictions. Although, of course, there are people of the asthenic type who do not get better regardless of the amount of food consumed. But if this is not your case, then you cannot do without dietary restrictions.
There is no magic combination of foods; there are no foods with negative calories (such as grapefruit or broccoli, as many are used to thinking), there are no miracle pills that burn fat. For weight loss, it is enough to eat less than the body can spend.
Step 2: Decide on the Power System
Any diet and nutrition systems create the same calorie deficit in which your body begins to consume fat from its reserves. Therefore, from a practical point of view, it does not matter how you create this “deficit”. You can count calories; you can choose a popular diet; you can switch to proper nutrition (PP); you can simply reduce your intake of high-calorie foods. Regardless of which diet or nutritional system you choose, you will lose weight with a calorie deficit.
Why we recommend switching to proper nutrition for weight loss :
- It is an effective way to lose weight without stress, fasting, and low-calorie diets.
- This is the most balanced way of eating, suitable for absolutely everyone.
- Eating well will help you reevaluate your eating habits, so you don’t gain the weight back.
- This way of eating involves a wide selection of products; there are no strict restrictions on food, as in diets.
- Proper nutrition is the prevention of many diseases through diet and a better choice of foods.
Step 3: Calculate Your Calorie Intake
If you are overweight, you will lose weight on the right diet, even without counting calories. If you are slightly overweight (less than 10 kg), then you may have to count calories in addition to proper nutrition. Especially if you follow all the rules of the PP, and have not seen any results for a month or two, then it is better to start counting calories to be sure that you are eating with a deficit.
Even if you have chosen a different food system or diet, we recommend calculating your daily calorie intake to understand which numbers to focus on. Be sure to compare your selected menu with this norm to determine if you have a bias towards excess or shortage of calories.
Whatever diet you choose and no matter what stunning effect you are promised, we do not recommend lowering the daily calorie intake below 1200 kcal. This is both unhealthy and increases the risk of breakdowns.
Step 4: Optimize Your Diet
You must understand that even small dietary restrictions are still restrictions. And you probably won’t feel full during the day. That is why it is important to optimize your menu to avoid being in constant hunger and not break off the diet.
Remember the simple rules. Start your day with a full breakfast, do not skip meals, drink 2 liters of water, do not take long breaks in meals, do not forget about small snacks during the day. It is especially important not to overuse fast carbohydrates that make you feel hungry due to insulin release.
Step 5: Audit the Products
Of course, it is unnecessary to completely exclude “sweets and harmfulness” from your diet to lose weight. Sometimes it is enough to reduce their number to keep within your caloric intake. But if you want to lose weight and cleanse your diet, then it will be necessary to revise your list of favorite foods.
Try replacing sweets with fruit, morning sandwiches with oatmeal, and sweet yogurts with kefir. When going to the store, bypassing the hazardous sections, trying to linger at the shelves with fruits, vegetables, meat, and natural dairy products. So you get rid of temptations and improve your nutrition, not only during the diet but also in the future.
Workouts: Step by Step Instructions
If weight loss is so dependent on nutrition (and it’s not for nothing that they say that the result of losing weight = 80% of nutrition, 20% of training), then why do you need to go in for sports at all? Let’s re-emphasize that exercise will help you:
- burn extra calories
- speed up metabolism
- tone and tighten the body
- maintain muscle mass
- increase endurance and strengthen the heart muscle
- improve mood and avoid apathy
You can lose weight without sports, but with training, the process will go faster, and the quality of the body will improve. Of course, if you have contraindications or you do not like sports at all, then you do not need to force your body. But if you just think you are not athletic enough or hardy, then it is better to put aside doubts in this case. There are many workouts and exercises for beginners where you don’t need to have any previous experience.
You should also not refer to the lack of time. Even the busiest person has at least 20 minutes a day to train at home. It can be evening after work or, conversely, early morning. Also, training for 15-20 minutes will help you strengthen your muscles, improve your body, and charge you in a good mood for the whole day.
What to Do, if..?
1. If you do not plan to train, then we recommend increasing your daytime activity: walking more often, taking long walks, trying to avoid passive leisure. However, the increasing daily activity will be beneficial for everyone, regardless of the presence of training and even losing weight. But for those who do not play sports, especially. You can also look at walking-based workouts that you can do at home in front of the TV or listening to music.
2. If you plan to go to group classes, choose programs based on the proposals in your fitness club and physical capabilities. If you have time, devote 3-4 hours a week to training in the gym.
3. If you plan to go to the gym, we strongly recommend that you conduct at least a few introductory sessions under the guidance of a personal trainer. Otherwise, there is a risk of ineffective training or even injury.
4. If you plan to train at home, then just for you, below is a step-by-step plan for training.
Step 1: Decide on the Type of Activity
So you’ve decided to train at home. It is very convenient; home workouts are only gaining popularity every year. Many even equip a mini-gym at home, purchasing various sports equipment and practicing calmly, without leaving home. The first question you have to decide for yourself is: do you want to do it yourself or use ready-made video workouts?
Training using ready-made videos is convenient because you do not need to “reinvent the wheel”, a training plan has already been drawn up for you, sometimes even several months in advance. Now there is such a huge selection of home programs that absolutely everyone can choose the perfect workout for themselves. Regardless of your fitness level, specific goals, fitness equipment availability, and baseline data, you will have the opportunity to find the best option.
The good thing about self-training is that you don’t need to choose a program for yourself. You can always create a lesson according to your capabilities, focusing on your basic knowledge or information on the Internet. But this option is only suitable for those who are ready to choose exercises themselves, correctly regulate the load and train autonomously.
Step 2: Choose a Specific Program
When choosing a program or set of exercises, always start from the following principles:
- Choose a program and exercises based on your level of training, do not take training “for growth”.
- Don’t be afraid to progress and gradually complicate your activities.
- Change your programs periodically to avoid stagnation and improve your performance.
- Use additional fitness equipment to spice up your workouts.
- You cannot train only one “problem area” for weight loss; you need to train the whole body.
If you are a beginner, we recommend that you look at 6 ready-made sets of exercises:
- PN: Workout for the lower body (thighs and buttocks)
- BT: Interval workout for weight loss and body tone
- CP: Low-impact cardio workout
- TH: Upper body workout
- PT: Circular training for problem areas
- SB: Stretching the whole body
Step 3: Buy Fitness Equipment
You can work out at home without using additional equipment. You just need fitness equipment if you want to effectively work on strengthening muscles, diversifying classes, and increasing the intensity of training. Optional purchase heavy equipment ( dumbbells and weights) can buy a compact fitness gum, expanders, or loop the TRX, which do not take up much space and is easy to take with you.
We also recommend equipping yourself with a fitness bracelet that helps you track your physical activity. This is an inexpensive gadget that will become your main assistant on the way to a healthy lifestyle.
Step 4: Plan Your Schedule
If you exercise for an hour a day, you can train 3-4 times a week. If you exercise for 20-30 minutes a day, then you can train 5-6 times a week. Of course, focus on your capabilities, classes can be both more and less frequent. If you take a set of workouts, then usually they offer a ready-made schedule for 1-3 months.
Step 5: Choose a Time for Classes
In terms of efficiency, it doesn’t matter what time of day you train. Again, it’s better to focus on your biorhythms. Exercising in the morning will help you cheer up, but at this time, the body is not yet awake so that physical activity can be more difficult. Working out in the evening is more comfortable for working people, but vigorous exercise can disrupt sleep at night. You can choose the optimal time of day for classes only by experience.
Motivation and Tracking of Results
It is impossible not to say about another important component of losing weight – about motivation. Without setting a goal and tracking interim results, it will be challenging to realize your intention. It is the attitude, self-confidence, and at the same time, a practical assessment of your capabilities that will help you lose weight without problems.
Step 1: Commit Your Results
First of all, fix your initial data: weigh yourself, measure the volumes, take a photo in a swimsuit. Scales do not always give an objective characteristic, therefore, not only the numbers in kilograms are essential, but also changes in the volume and quality of the body. Weigh yourself once a week, measure volumes, and take photos twice a month. Do not do this more often; losing weight is not sprinting! If you like to weigh yourself every day, then it is better to give up this habit, since such daily monitoring only demotivates.
Step 2: Set a Goal
In no case, do not set yourself transcendental goals, and even more specific tasks like “I want to lose 5 kg per month.” The body may have its own plans for losing weight, and its planned pace may not coincide with your desires. Instead, set yourself training goals, nutritional goals, or outdoor activity goals. In other words, what depends only on you and your motivation.
Step 3: Be Prepared for Different Periods of Weight Loss
Get ready for the fact that the weight will change abruptly. Usually, in the first week, there is an effective weight loss – this leaves excess water from the body. Then the weight falls at a slower pace. Sometimes there can be a good minus, and sometimes weight gain. And this is normal! This does not mean that you are doing something wrong.
The graph below is a good illustration of the weight loss process. As you can see, from a starting point of 57 kg to an endpoint of 53 kg, the weight moved in a zigzag fashion. At one point, there was even a jump in weight up to 1.5 kg. But if we evaluate the picture as a whole, then the weight has been systematically decreasing in 3.5 months. Please note, not 3.5 weeks, but 3.5 months! By the way, this is about how to lose 10 kg in a month.
Step 4: Tune in to a Lifestyle Change
Many people think that you can sit for 3-4 weeks on a diet, lose the extra 5-10 kg, and return to your previous lifestyle with excess food and low physical activity. And this is a very common mistake of losing weight. If you want not just to lose weight by a specific date, but to maintain the achieved result, then you will have to change your lifestyle completely.
Imagine following a diet or eating within a slight calorie deficit and losing weight to the shape you want. What happens if you go back to eating without restriction (with a calorie surplus)? That’s right; you will gain weight again. Therefore, do not look for easy ways, cleanse your diet of harmful, high-calorie, fatty foods. Not for a short time, but life if you want to keep your shape.
Step 5: Don’t Get Hit With Bigotry
Losing weight is a challenging process that requires moral endurance and willpower from you over a long distance. However, we urge you to keep a cool head, not exhaust yourself with omnivorous diets and excessive physical activity, and not focus only on losing weight. Try to live life to the fullest by merely improving your diet and adding all-round physical activity.
If weighing yourself in the morning makes you feel fearful, avoiding food conversations, and always feeling overwhelmed. You may need to let go of the situation a little, stop berating yourself for failure, and rethink your approach to losing weight. Be patient, and don’t chase quick results. Step by step, you will come to your desired goal!
This simple step-by-step guide on how to lose weight at home will help you navigate and plan your route to getting rid of those extra pounds. Remember that there is no “magic pill” that will make your figure perfect without effort and care. For a high-quality result, you will need patience and a dose of effort.