How to lose weight

STEP 1: REMEMBER THIS QUOTE

“Exceptional results do not require exceptional actions, they require ordinary actions performed on a daily basis” 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 the wrong way of thinking. A person thinks like this: “I need to lose a huge amount of extra pounds, I have to drive myself into a rigid framework.” But this is a road to nowhere.

STEP 2: ORDER THE BRUSSELS SPROUTS IN BUTTER

Yes, restaurant food is very high in calories. But when dining in a restaurant, you can try products that at home do not cause you the slightest appetite. Let’s say beetroot, which you hate.

After trying healthy food with a not quite healthy sauce, you will change your attitude to it and, perhaps, start preparing more dietary options for restaurant dishes at home.

STEP 3:FIND A COACH OF YOUR LEVEL OF TRAINING

Do not take a swing at the Schwarzeneggers, find a trainer who has worked with clients of your fitness level. Otherwise, you may feel that the coach has set the bar too high or too low for you. Ask the manager of the fitness center to advise you of a good trainer who will help you lose weight.

STEP 4: DETERMINE THE MINIMUM CALORIE THRESHOLD

People who set high goals will have the hardest time. By drastically reducing the amount of calories you consume, you can cause irreparable damage to your metabolism. A strict diet and a sharp weight loss can soon lead not to losing excess weight, but to the opposite results.

A serious mistake for beginners is to bring yourself to a hungry faint. Reduce the number of calories by 500 or 1000 from the usual amount, count the calories for the day and output the arithmetic average. Compare readings on weekdays and weekends. You will be surprised how much the numbers can differ.

STEP 5: YOUR WORKOUT SHOULD NOT SQUEEZE ALL THE JUICE OUT OF YOU

Lee Jordan says that a couple of minutes a day is enough to start with. Then add 30 seconds to each workout. And remember, the greatest benefits are those exercises that you perform with pleasure. It can be an ordinary walk. 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 real goals.

STEP 6: LOSE WEIGHT GRADUALLY TO AVOID PROBLEMS SUCH AS SAGGING SKIN

Normally, a person should lose from 250 grams to one kilogram per week, no more. Weigh yourself every week on the same day and at the same time.

If you lose more than a kilogram a week, you should think about increasing the caloric content of food. Such a thought may seem blasphemous, but a sharp weight loss indicates that you are losing not only fat, but also muscle mass. The result will be huge folds of sagging skin on the abdomen, chest, arms.

If you lose less than 250 grams a week, double-check your calculations. You may have forgotten to count the calories from the candy in the bowl on your secretary’s desk.

STEP 7: HAVE A SNACK BEFORE GOING TO BED

Take food every three to four hours. If you had dinner at 6, and now it’s 10, do not deny yourself a light snack like yogurt. This will calm you down until morning, you will not wake up in the middle of the night, suffering from hunger, and at breakfast you will not attack eggs and ham.

STEP 8: DO NOT REDUCE, BUT INCREASE

Instead of reducing the amount of sweets, increase the amount of vegetables eaten at dinner, this will keep you feeling full for a long time. If you are used to drinking juice or soda, start drinking more water, and then you will simply not be able to drink the same amount of harmful sugary drinks.

STEP 9: TUNE IN TO INTENSE WORKOUTS

A 15-minute workout with simple movements and involving large muscle groups, performed three times a week (on days when you don’t have a walking schedule), can bring great results. Over time, you will start doing exercises with greater intensity, doing deeper squats and lunges, and lifting heavier dumbbells.

STEP 10: ALWAYS START WITH THE SIMPLEST

To begin with, exclude from the diet what is easiest for you to part with, for example, soda water, which you drink at lunch just out of habit, and not because you like soda.

Success achieved in small steps will inspire you to more serious achievements.