“Where do I start if I want to lose weight?” I think I have been asked this question hundreds of times in my last 10 years in the fitness industry. Although the measures to lose weight should be different in each case, there are some tips that work for everyone. Do not worry about not knowing where to start, you’re not alone. There are lots of people like you and I should not give you court to ask you this question. I hope this article resolves your doubts and that you do not have to do it anymore. That is my goal!
WHERE TO START IF YOU WANT TO LOSE WEIGHT:
This is the most important. YOU have to decide if you already have enough with the life you have been living and if you need a change, like improving your health or losing weight. YOU have to get to that point, without any other person force you to do it. YOU have to work every day, with commitment and decision. I have worked with people who had not decided to lose weight, but I was hired as a trainer anyway. It was very obvious because the determination and the desire disappeared very quickly. In fact, many came to lie to me about what they ate. Hmmm … We’re doing this for you, not for me! You are the one who decides!
2. GO FOR A WALK
Walking has incredible benefits and you can do it anytime or anywhere. Going for a walk is an exercise with low stress and impact (not like running) and is an excellent way to burn fat and lose weight. You just have to put on comfortable shoes, to walk, go running or train, and go out! It will be a great time to listen to your favorite songs or an audiobook. Do not think, just walk!
3. MAKE A BOARD OF YOUR IDEAL LIFE
Browse through a few magazines and cut out photos of your ideal life, your body, your way of life, your home, etc. Put them on a cork and hang them in a place where you can see them every day.Look at it, visualize how you will feel when you reach those weight loss goals (yes, you can also close your eyes) and DECIDE that you will achieve it, it will cost you what it costs you. I have pictures of Oprah Winfrey and Jillian Michaels on my board. I often touch their hearts and then play mine, as if I wanted to transfuse with my sources of inspiration. I do not care if it sounds weird! I do it and it’s great!
4. DO NOT DRINK CALORIES. TAKE ONLY WATER!
If you want to lose weight, no juices, no soft drinks, no sports drinks … Just water! Try to drink 35-40 ml per kilo of body weight. Add 500-1000 ml per hour of exercise. Oh, and nothing of lightrefreshments . Artificial sweeteners activate the “reward points” that are stimulated when we take sweets. As they have no calories, it is difficult to stop this impulse and you will have more and more cravings.
5. DEFINE YOUR WHY
Why do you want to lose weight? You have to write it and put it everywhere. On your board, in the bathroom mirror, in the car, on your mobile phone, in your wallet, in the office … Keep it in mind! It has to be something emotional and convincing, like: “I want to feel fit and energetic to run after my children without drowning,” “I want to feel good wearing this suit that I bought for the wedding of my friends”, “I want to live more than my parents lived. ” And please, do not fall into phrases like “Do it for those who told you you could not do it”. Who cares about these people? Forget about them, see you later!
6. BALANCE AND STABILITY
Start by doing exercises by staying on one foot or on an unstable surface (in the sand, on a ball, etc.). This helps the neuromuscular system to work more efficiently and also strengthens the core and stabilizing muscles, reducing pain and injuries. You can try this balance and stability training.
7. START TO RECORD WHAT YOU EAT
How much are you eating? Do you even know? Many people have no idea how many calories they eat. According to a study by the New England Journal of Medicine , two groups of individuals (one with a history of resistance to the diet and the other without) with similar levels of weight, body mass index, fat, education and employment, stated that their estimate of calories ingested per day is 1,000, or MORE!
On the other hand, taking very few calories can make it difficult for you to lose weight and for the body to be free of that extra fat, since you are reserving it in case of famine. You have to eat enough.Do you see why it is important to record what you eat? Start today!
8. BE PRESENT WHILE YOU EAT
Do you watch TV, are you with your computer or with your mobile phone while you eat? Do you even look at the food when you’re eating it? If you want to lose weight, it’s time to disconnect while you eat. Did you know that digestion starts with the eyes? The eyes see the food and the mouth begins to produce enzymes in the saliva to begin the process of swallowing. And how do you chew? Do you chew well before swallowing or are you going so fast that you devour food directly? Seriously, you have to answer these questions honestly. Try to chew the food about 25 times before swallowing it, that’s what the teeth are for. Do you feel bloated after eating? Chewing well can help you a lot.
You already have 8 tricks to start. Choose one and perfect it and then move on to another. You can!This is your “Aha” moment as Oprah would say. So go for it!