Search
Language
How to Start Losing Weight?
Table of Contents
1. Why proper body weight is important
Proper body weight plays a key role in maintaining health and well-being. It primarily reduces the likelihood of developing chronic diseases such as heart disease or type 2 diabetes, and is associated with a lower risk of premature death.2. How to start losing weight
It is very important to set clear and realistic goals before starting to lose weight. If they are properly formulated, they will help to maintain motivation and focus on long-term outcomes. It is best to set goals according to the SMART principle, which means that they should be specific, measurable, achievable, relevant and timely. Instead of general goals, e.g. 'weight loss', it is better to set more detailed goals such as 'weighing 5 kg over 3 months'. It is also important to break down short-term and long term goals. Short-term objectives such as walking for 30 minutes, allowing a motorcycle to monitor its health performance and maintain its health for long periods of time.3. Calculate the energy requirement
PPM is the number of calories the body needs to sustain basic life functions at rest, such as breathing, circulating blood, or digestion. PPM depends on age, gender, body weight, and height. To determine how many calories it needs to maintain body mass, it is only necessary to multiply PPM by the coefficient of physical activity (PAL). If the goal is to reduce body weight by itself, it should be taken as a starting point.4. Eat balanced meals
A balanced diet is essential for healthy weight loss and maintaining good health, as it provides the body with all the necessary nutrients. So every meal should be a source of protein, fat, carbohydrates, and fiber. Protein is essential to building and regenerating tissues and controlling appetite. The diet should be based on lean meat, fish, tofu, or seeds from related plants.5. Eat regularly
Eating regular meals is equally important in the weight loss process. Regularity helps maintain stable glucose levels and thus energy throughout the day, prevents hunger attacks and overeating. This translates into better well-being, greater productivity and more effective body weight management (C. Paixão et al., 2020).6. Limit processed products
Processed foods often contain a lot of sugar, salt, saturated fats, and artificial additives that can adversely affect health and make it harder to lose weight. Instead, choose natural, unprocessed foods rich in essential nutrients. Fresh fruits and vegetables, whole grains, lean protein products, and unsaturated fats should dominate your diet. However, remember that you can afford recreational products from time to time, of course, with moderation (K. D. Hall et al., 2019).7. Don 't forget to water
Drinking the right amount of water is very important for proper functioning of the body, and it also supports metabolism and appetite control. So try to drink at least 8 glasses of water a day, equivalent to 2 liters. Avoid juices, soft drinks, and alcohol, which often contain a lot of sugar and provide unnecessary kilocalories (J. C. Peters et al., 2016).8. Get some sleep
Appropriate quantity and quality of sleep help regulate levels of the hormones responsible for appetite Sleep deprivation can lead to increased levels of ghrelin, the hormone that stimulates appetites, and a decrease in the level of leptin, the satiety hormone. As a result, greater hunger and difficulty in controlling weight can occur. Sleep also improves the ability to make healthier food choices because fatigue often leads us to reach for dry, processed products that provide us with energy quickly (E. Papatriantafyllou and co. 2022).9. Put in some physical activity
In addition to proper nutrition, physical activity also plays a very important role in the weight loss process. It is best to choose a form of exercise that is enjoyable and that can be maintained in the long run. Regular exercise not only helps to burn calories, but also improves well-being and overall fitness. Whether you prefer walking, cycling, swimming, dancing or fitness, it is crucial to make the activity enjoyable. It will be easier to incorporate it into your regular schedule.10. Don't give up on me
Remember that weight loss is a challenge that requires time, patience and determination. There can be days when progress seems minimal or even imperceptible, and the plan is not followed 100 percent. It's perfectly normal, so don't be discouraged. Motivation can sometimes drop, especially when you can't see immediate results. At times like these, remember why you've embarked on this journey and the benefits of achieving it. Here's the support of those close to you who can encourage you and support you in difficult times. Remember that everyone has their own pace and individual challenges.
