"How 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 must be different in each case, there are some tips that work for everyone. Do not worry about not knowing where to start, you are not alone. There are a lot of people like you and you shouldn't be cut off asking this question. I hope this article resolves your doubts and helps you get off to a good start.
THE 8 TIPS TO BEGIN TO LOSE:
1. DECIDE!
This is the most important. YOU have to decide if you need a change, such as improving your health or losing weight. YOU have to get to that point, without any other person forcing you to do it. YOU have to work every day, with commitment and determination. I have worked with people who had not decided to lose weight, but who hired me as a coach anyway. It was very obvious because the determination and 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 OUT TO WALK
Walking has incredible benefits and you can do it anytime or anywhere. Going for a walk is an exercise with a low level of stress and impact (unlike running) and is an excellent way to burn fat and lose weight. You just have to wear comfortable shoes, to walk, run or train ... and go out! It will be a great time to listen to your favorite songs or an audiobook. Don't think, just walk!
3. MAKE A BOARD OF YOUR IDEAL LIFE
Browse a few magazines and cut out photos of your ideal life, your body, your lifestyle, your home, etc. Put them in 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 VISUALIZE results. Convince yourself that you will get it, no matter what it costs. I have photos of Oprah Winfrey and Jillian Michaels on my board. I often touch their hearts and then touch mine, as if I wanted to make a transfusion with my sources of inspiration. I don't 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, repeat with me: I will not drink juices, soda, or sports drinks ... just water! That is, no light soda either. Artificial sweeteners activate the "reward points" that are stimulated when we drink sweets. Since they have no calories, it is difficult to stop this momentum and you will have more cravings.
Try to drink 35-40 ml per kilo of body weight and add 500-1000 ml per hour of exercise.
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, in your wallet, in the office ... keep it always in mind! It has to be something emotional and compelling, like: "I want to feel fit and energetic to play and run behind my children without drowning," "I want to feel good wearing this outfit that I bought for my friends' wedding," " I want to live longer than my parents lived, ”etc. And please, don't fall for phrases like "Do it for those who told you you couldn't do it." Who cares about these people? Forget about them, see you later!
6. BALANCE AND STABILITY
Start by doing stability exercises by staying on one foot, for example, 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.
7. START POINTING WHAT YOU EAT
How much are you eating? ¿Do you question some time? some 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 diet and the other without) with similar levels of weight, body mass index, fat, education and employment, said their estimate of Calories ingested per day is 1,000, or MORE!
On the other hand, taking too few calories can make weight loss difficult and the body free itself of that extra fat since it is reserving it in case of famine. You have to eat enough. Do you see why it is important to write down what you eat? Also, remember that being aware of what you eat does not mean spending the day weighing each ingredient. Maybe you can do it at the beginning, to get an idea of your habits, but you can also simply resort to tricks such as estimating portions by hand.
8. BE PRESENT WHILE EATING
Do you watch TV, are you with your computer or mobile while you eat? Do you even look at food when you are eating it? If you want to lose weight it is time to disconnect while eating. Did you know that digestion begins with the eyes? The eyes see the food and the mouth begins to produce enzymes in the saliva to begin the swallowing process. And how do you chew? Do you chew well before swallowing or do you go in such a hurry that you devour the food? Seriously, answer these questions honestly. Try to chew the food about 25 times before swallowing, which is what teeth are for. Do you feel a bloated belly after eating? Chewing well can help you a lot.
You already have 8 tricks to start. Choose one, perfect it and then move on to another. You can, so go for it!
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