The post-Christmas period and the new year are a time of changes and decisions for many people, including those related to their own person – while the flagship resolution that appears most often is: in the new year I will lose weight! It is understandable, mentally easier for us to adjust to changes from something “new”, so most people start diets and exercises from Monday, from the new month, and so on.
For this reason, gyms in January experience a real siege, and people, full of fresh motivation, try to persevere in their resolutions and do everything to make it succeed this time. Unfortunately, the enthusiasm passes over time and the kilograms stop dropping at the desired pace, which additionally takes away strength and motivation. Also in the past year (2020), we spend most of our time eating on the couch playing video games on PS, and watching kissanime , and Netflix. And due to this most of has now an overweight problem.
1. Define a realistic goal.
Think about how much you actually want to shed. If you have more ballast to get rid of, break down the goal into smaller ones. Remember that healthy weight loss is no more than 1-1.5 kg of weight loss per week, i.e. about 4-5 kg per month, with weight loss being the fastest at the very beginning.
2. Don’t get discouraged.
This is related to the last sentence of the previous point – the effects come easiest at the beginning, so we feel motivated when we see the quick effects, but after a few weeks it may seem that there is no progress anymore – that’s not true. Even if our metabolism has slowed down and kilograms are not falling so quickly, keeping a healthy diet will also bring results in the long run.
3. Don’t impose too much on yourself.
The process of internal transformation will require some sacrifices – you will not be able to reach for sweets, salty snacks, alcohol, or anything else that has stood in your way to a slim figure at all times. However, it’s not worth fooling yourself into giving up on this forever. If there is a product or dish that you like and you enjoy eating it – set yourself one day a week when you can reach for it without remorse, but it is best if it was a specific day, for example, Sunday.
4. Healthy, rational eating.
The basis – a slimming diet without healthy eating makes no sense. It is a fact, losing kilograms is primarily a caloric deficit, but this process will run much more efficiently and favorably for our well-being and appearance, if we provide our body with the right amount of vitamins, minerals, proteins, fats, and carbohydrates, the presence of which guarantees the smooth running of various processes in our body.
Thanks to this, we will not be weakened and we will look healthy and radiant. The diet is also supposed to be tasty, so we do not have to limit ourselves only to cooked or steamed dishes, but remember to exclude highly caloric and processed dishes from your menu (apart from scheduled meals once a week).
Losing weight will be easier for us, the more full we feel during the day, and the less caloric food, the fuller stomach without remorse: it is worth having fresh fruit, vegetables with healthy dips, or a small handful of nuts at hand.
5. Change your habits.
Losing weight does not mean a certain period of backbreaking diet after which comes a return to old, unhealthy habits. If you want to lose weight once and for all, you have to change your thinking and change your eating style, not by 180 degrees, but to find the right compromise between what is good for your body and what you like, with moderation.
6. Physical activity.
I don’t think you need to convince anyone that physical activity can work wonders. Find an activity you like and enjoy – running, cycling to work, yoga, dancing or long walks – no matter what you choose for yourself, the most important thing is that you enjoy it and be done regularly, at least half an hour daily. Movement is not only an injection of endorphins and health, but also an additional opportunity to burn calories, so if it turns into a habit, positive effects on the figure are guaranteed.
7. Drink plenty of water.
Try to drink a few glasses of water daily at intervals. This is especially important as water is the main component of our body and its presence is essential for all processes in the body. Remember that your fluid requirements increase with increasing physical activity, so don’t forget to replenish your fluid deficit after exercise.
8. Change your surroundings.
It’s hard to stick to new resolutions when we are tempted from everywhere. So remove unhealthy snacks from your immediate surroundings (although I do not urge you to eat them all at once), inform all your relatives and friends about your decisions, you will have more motivation to stick to the diet in their company. Maybe you can persuade someone to join you in the weight loss process?
9. Control the effects.
If you already have a set goal – also control the effects. After each week or month, do an internal examination of conscience or compare your body circuits – this way you will see if everything is going in the right direction and you will be able to stay motivated by seeing the results. However, if the results are not satisfactory – do not break down, check, perhaps the goals set are too high. It’s a good idea to keep a diary to write down your menu and how you feel.
10. Approach the case with a positive attitude.
Losing weight is not a tragedy – remember to stay in a good mood and not break down by small failures. A healthy lifestyle is not a punishment, but the key to a great figure and good health, so it is worth taking up the challenge today, but most of all – with a smile on your face 🙂