10 Things You Must Know When Starting Weight Loss in 2022

 Are you trying to lose weight but no diet works? Perhaps you make mistakes unknowingly while losing weight. Proper weight loss is a multi-stage and extended process. 

A healthy, balanced slimming diet joined with physical activity can work amazingly. Don't lose hope - find out how to try not to eat botches.

1. Preparing The body For the Diet

The first stage of losing weight should be cleansing the body. You can do this by entering "smooth" days, for example, every 3 or 4 days for the first 2 weeks. On such days, take only water, fresh juices, soups. As a result, the stomach shrinks a bit and the body gives up the water supply.

But this is just the basis for starting weight loss. It cannot stop there, as many women, unfortunately, often do.

 

In the next stage (10–12 days after starting weight loss), the water balance becomes even and the adipose tissue begins to decrease. If you don't notice any weight loss in the next week of weight loss, don't worry. This is not to say that you are not losing weight, but that your body composition is changing - there is less fat and more water in your body.

2.  Losing weight is Not a Punishment

Many people associate slimming with something painful and unpleasant. They perceive diet or training as a punishment and it does not help that they make the decision to do it themselves. 

You have to realize that losing weight is a multi-stage and spread over time process. Losing weight quickly is not the goal but to lose weight permanently.  So it's better to take small steps, changing your eating habits gradually.

Your health should lose half a kilo to a kilo a week. So if you want to lose 10 kg, losing weight should take 2.5 to 3 months. You need to spend the same amount of time getting out of your diet, which is just as important as losing weight itself.

3. A Balanced Diet

Realize that your body is constantly changing when you eat it. The type and quality of your meals determine whether they are positive or negative! By choosing a healthy, balanced diet, you will only gain a new body, but also better well-being, health, and self-confidence.

A healthy diet consists of a variety of products. It must contain fruit and vegetables, but also meat (both white, poultry, and red - the source of the best digestible iron). The body needs carbohydrates and even some fat to keep balance in it.

But the most important thing is protein. When losing weight, we must provide an exceptionally large amount of it so that the body does not draw energy from burning muscle cells. We need about 1 g of protein per 1 kg of body weight.

 

What is The yo-yo Effect???

During the period of a low-energy diet, the body slows down metabolic processes. If you start eating a lot again after a few weeks of losing weight, unburned food will be turned into fat and carefully stored as a spare - in case of another period of malnutrition. So you will quickly regain your weight or even exceed it.

4. Losing Weight is About Reducing Calories

Losing weight is about limiting the caloric value of meals so that you burn more of them than you eat. However, the correct amount of calories for you should be determined by your doctor or dietitian. We have different needs depending on age, activity, type of work. The rate of burning and converting food into energy differs from person to person. Never try to reduce the energy of your meal too drastically.

When the number of calories is too low, the body slows down its metabolic processes - it does this to conserve energy. In addition, a long-lasting shortage of calories means that the body begins to draw energy from protein - it begins to "eat" its own cells (mainly muscles). It is assumed that 23 kcal per 1 kg of body weight per day is needed to maintain vital functions. 

A drastic reduction in calories will cause your body to store everything you eat in the form of body fat - to protect itself against the next starvation. Wholesome meals full of "good calories" give you a lot of energy and boost your metabolism. They make you lose weight!

You must do it

Don't give up when you completely quit your diet one day. After all, there are situations in which it is difficult to remain moderate - lunch at mum's, party with friends, dinner in a restaurant. You can't stop being with people because of your diet! So if you have a mishap, don't break down, just go back to your weight loss the next day as if nothing had happened. Better to forgive yourself and move on than to quit.

5. A Positive Attitude is The Basis of Weight Loss

Before you start fighting with your weight, ask yourself a few questions. Why do you want to lose weight? Do you just want to wear a bikini and show off on the beach, or is it about a lasting effect, improving your health and well-being? How did you lose weight before? Why did you fail? Keep one thing as a starting point: there is no miracle diet!

I can't, it's not for me. I'll just make fun of what others will think? I will not have a figure like her anyway, why try at all. This armchair is too comfortable, I won't be able to get up from it ... Do you know that?

How many limitations we put on ourselves! At our own request, we stand still, instead of developing. We convince ourselves that we will not succeed / it is not for us/it is too difficult. How much we can avoid the truth in these judgments! Rather than looking for a way to do something, we look for a reason to let go… We often do it unwittingly, which doesn't mean you can't fight it.

Each day when there is an “inner critic” in your head - pause and think about what he is saying. Show him he's wrong!

 

Instead of focusing on the downsides, focus on the pros

Instead of dwelling on your mistakes, think about what you learned from them

Instead of thinking about the difficulties - think about the benefits that your actions will bring you!

Remember, you can be your own worst enemy. Or the greatest support! It's up to you whether you say to yourself: I'll try, I can do it! Will you assume in advance that something is too difficult?

The most important thing in losing weight is a change in the way you think. The first step to successful weight loss is a positive attitude and motivating yourself that you really want to do it!

6. A Slimming Diet Should be Tasty

Diet cannot be a matter of self-mortification. If you eat things that don't suit you at all, you'll quickly get discouraged. And yet the point is to permanently change your eating style. 

Eating is a pleasure that you don't have to deprive yourself of. Learn to make your food taste good for you. Use herbs, seeds, nuts. Use unusual combinations, diversify meals. Perhaps then you will discover that you like dietary foods more than those you ate before.

 Also, take into account cravings. Better to sin and eat a piece of cake every now and then than to continue to mortify and deny yourself everything. Too strict a diet will lead to the fact that one day you will pounce on food without any brakes. 

A cube of chocolate will therefore do less damage from time to time.

7. The Iron Rule of Diet: Small Portions, More Often

The daily intake of calories should be spread over several meals. It is best if you eat 5 times a day, every 3 to 4 hours at the most. 

Then you can also avoid a sharp drop in blood glucose (which happens with longer breaks) and the supposed wolf hunger. Eating only 2 hearty dishes a day is unacceptable!  Eat your meal slowly, thoroughly chewing bites, and focus on taste. Whoever eats slowly eats less. 

The brain only after about 15 minutes receives a signal that the hunger has already been satisfied. The dishes from which you eat are also important. Don't pile up your plate, therefore choose smaller plates and you will load less. Get up from the table feeling slightly hungry. Avoid trying what you cook, don't eat leftovers. 

These are iron rules that you should incorporate into your lifestyle once and for all.

8. Increasing Physical Activity

Diet is the basis of losing weight, but without increasing physical activity, it will be hard for you. Even the best diet will do nothing if the cells do not receive the right amount of oxygen. 

The body processes the ingredients supplied to it only when it has an oxygen - and the more it receives, the faster it burns.

If you walk 1.5 km in a normal step, you will lose 150-200 kcal. Regular exercise will not only accelerate the burning of calories but also affect your well-being. If you haven't exercised before, start your exercise with 20-minute doses 3 times a week. 

Gradually increase your training to 45–60 minutes. This can be, for example, swimming, cycling, aerobics. Choose what will give you the greatest pleasure.

9. Slowly Exiting The Diet

Losing weight is only half the battle. It is not difficult to stick to a diet for several weeks. You still have to maintain a lower weight after it is finished. Therefore, it is so important to exit the diet slowly.

 

It is about gradually increasing the calories. During the first 2-3 weeks, increase the caloric value by 100 kcal of your meals. It can be, for example, an additional portion of rice or groats for dinner or yogurt for breakfast. 

In total, for approx. 3 months after the end of the proper diet, try to eat about 300 kcal less than your individual daily norm.

10. Relax

Before you start losing weight in 2019, I would like to ask you one more very important thing. Take it easy! 

 

→ Plan, but don't break down if you don't manage to get everything from A-Z. Tomorrow is a day too!

 

→ Don't jump into deep water right away. Remember that everyone started out sometime! Implement changes gradually, based on evolution, not revolution.

 

→ Don't feel guilty if you eat something unhealthy. It happened! The one who draws conclusions for the future is wise - because you cannot change the past, and excessive remorse can be demotivating.

 

→ Learn and do not try to make the same mistakes.

 

→ Define the main goal (this helps to stick to it), but enjoy small successes on the way to it. This is where small steps lead you to the top!