Step by step instructions for weight loss: 44 steps to a healthy life

For those who want to start a new life! Here is a unique step-by-step manual, which contains basic information for successful weight loss. It is very important step through the instructions, as a sharp limit themselves in everything and fasting is dangerous to health and in most cases not succeed.

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The list of steps for weight loss

  • Step 1. Take a firm decision. Ask yourself why You decided to change what benefits it will bring to You (self-esteem, health, relationships, career).
  • Step 2. Record your decision on the paper and place it in a prominent place – it will not give You swerve out of the way.
  • Step 3. Understand one simple truth: You do not only diet, but gradually starting a healthy lifestyle. To be ALWAYS healthy, slender and beautiful.
  • Step 4. At this stage, you have to realize that the process of losing weight without harm to health is possible only in the long run. For example, in order to lose 15 pounds of excess weight, you should lose weight from 3.5 to 7 months. Quick relief of body weight and related hunger harm health and the weight will come back.
  • Step 5. Understand that the point fat loss problem areas (thighs, abdomen, buttocks, etc.) is impossible. The fat gradually from the entire body with a deficit of calories.
  • Step 6. Talk with family members about your goals. Explain to them the benefits of this events, ask to concern with understanding.
  • Step 7. Get promises from relatives that they do not interfere to achieve the goal (e.g., buying into a shared refrigerator sweet, fatty etc.).
  • Step 8. Mark the main stages of weight loss (optimal weight loss 0.5 -1 kg per week). Assign rewards for reaching a new stage, which will not prevent further weight loss (it is better to purchase the desired item of clothing or go to the movies than to buy a cake). Example: achievement # 1: to lose 2 kg – [award] trip to the cinema for an interesting movie; reaching no. 2: reset 2 kg [award] purchase the new jeans, and so on.
  • Step 9. Find something interesting to do and learn new things: learn languages, science, engage in creativity (e.g., singing, knitting, painting, photography). Go to museums and theaters, watch good movies, read interesting books etc Food will not be the main joy in life when you are so passionate about and happy.
  • Step 10. Totally abstain from the frying better cook, boil or cook for a couple.
  • the manual weight loss food
  • Step 11. Refrain from drinking sweet water, chocolate, pasta, potatoes, fast food and chips – with their help, You unwittingly at times exceed daily caloric, which becomes the main reason of overweight.
  • Step 12. Eliminate pastries. They contain in large quantity not only sugar, but also fats.
  • Step 13. As use sweet fruits and dried fruits and nuts.
  • Step 14. Eliminate from your diet all flour: white bread, crackers, drying etc.
  • Step 15. Replace sugar with honey: a lot to eat You, but you'll get additional minerals and vitamins.
  • Step 16. Drink tea without sugar. At first it will be unusual, however, You will be able to feel the variety of tea flavors and reduce calories but to gain a useful habit.
  • Step 17. Completely eliminate from your diet sausages, ravioli, prepared foods and sausages: manufacturer deliberately increases the amount of fat in such products, and adds various preservatives and flavor enhancers.
  • Step 18. Replace pork and lamb for meat with low fat and fish (beef, Turkey breast, chicken breast, Pollock, salmon, etc.).
  • Step 19. Refrain from eating mayonnaise and sauces with a high content of fat.
  • Step 20. Drink water in the amount of 33 ml per 1 kg of your weight per day. It is involved in chemical processing of fat into energy. Note that tea, coffee, soup, etc. also contain water. But do not overdo the caffeine it dehydrates.
  • Step 21. Use unrefined oil in the "cold" (for the filling) – they are much healthier than refined. For temperature processing not higher than 220-230° C is well suited refined sunflower or olive oil.
  • Step 22. Eat dairy products with fat mass fraction of 1-2,5%.
  • Step 23. 3 hours before bedtime do not load yourself with heavy and long to digest food, it is better to eat low-fat cottage cheese, an Apple or drink milk.
  • Step 24. Eat warm food, it digests longer than cold You will remain full longer. Do not rush to eat, chew pieces – the feeling of satiety comes not at once, but only 15-20 min. To such food is better digested and absorbed.
  • Step 25. Try most of the carbohydrates (cereals, honey, nuts, fruit) to use to 14 hours, in the second half of the day will shift the balance in favor proteins (lean meats, eggs, dairy products). Vegetables are useful for all day.
  • Step 26. Regularly clean the body from toxins (this will help the vegetables, fruit, bran, dried apricots and prunes).
  • Step 27. Parasites often cause excess weight – and we themselves may be unaware of their presence. Spend prevention through garlic, onions, pumpkin seeds and pine nuts.
  • Step 28. Avoid drinking alcohol. It's pretty high in calories, and can also be the reason for the failure of Your diet.
  • Step 29. Give up Smoking – tobacco tar hinder the absorption of vitamins the body, which is required for restriction of diet.
  • Step 30. Include in your daily diet foods containing omega-3-6-9 fatty acids. They will help You to strengthen the immune system, cardiovascular system, to maintain the beauty of skin, hair and nails.
  • Step 31. Write down everything you eat in a day: so you get the full picture your diet will be able to calculate the calorie content, and will not engage self-deception (many overweight people are convinced that during the day eat a little, but these records make surprise even themselves).
  • Step 32. Begin to control consumed calories. Best of all, each day to consume the same amount of food (the entry) and at the end of the week to control the result: if Your weight has decreased by 0.5-1 kg, all right in the future should adhere to the same amount of food. If using week weight has increased or has not changed, it is necessary to reduce the amount of alcohol calories (200 Kcal, then if necessary every week 100 Kcal). To reduce the calorie content should be up to the moment weekly weight loss will be 0.5-1 kg.
  • Step 33. Do not exceed the limit of 250 Calories per meal, so You will speed up your metabolism.
  • Step 34. Divide Your 3 meals into 6 without increasing the number comedi products to speed up the metabolism and fat burning.
  • Step 35. Conduct weekly monitoring of your condition: measure and record your current weight (better to do it in the morning on an empty stomach), take photos. In the future this will give You additional motivation with an eye on the path.
  • Step 36. Get enough sleep. Lack of sleep increases the level of "hunger hormone" – ghrelin. The person unconsciously increases the need for excess calories.
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  • Step 37. Take a contrast shower. It accelerates metabolism, strengthens blood vessels, strengthens the immunity, makes the skin supple.
  • Step 38. Have sex with your favorite person: You will be able to burn calories muscle toning, then withdraw toxins (to be proactive). In the end, You will have to "pull" food from a sense of dissatisfaction (most importantly, don't fill up after sex).
  • Gradually you will be able to develop healthy habits: eat right, clean your body, to lead an active life. Exceptionally small quantities you can eat high-calorie product (not recommended in early weight loss).
  • The main principle of weight loss is to spend more calories than you consume. Than higher Your physical activity, the more calories you "burn".
  • Step 39. If You have a sedentary job, then try every 45 minutes to stand and move for 5-10 minutes. During this time, you can take a break or work standing.
  • The step 40. Follow the same principle when watching TV and working at the computer.
  • Step 41. Start with easy walking for 15 minutes a day. Every week increase the duration by 5 minutes, until you reach 1 hour. It's best if you partially or fully replace the use of vehicles Hiking.
  • The step 42. When You reach the 1-hour walks, go at a medium pace and reduce the walking to 30 minutes a day. Every week increase it by 5 min until the total time reaches 1 hour.
  • The step 43. Depending on the health do the exercises at home. Start with 5 push UPS, squats, and lifts the torso on the day. Every 3 days add 1 additional repetition of the exercise until the 15. Follow this the same principle, increasing the number of sets in the exercises.
  • The step 44. You can continue to study at home or train in the gym depending on your goals.

Don't do fasting! The minimum calorie per day (for sedentary lifestyle) should not be below 1200 Calories for women and 1600 Calories for men. Drastic reduction in calorie threatens to decreased immunity, weakness. Better compensate for calories consumed regular exercise.