Today is your Day 1?
Welcome to the g / loseit!
So you are not sure how to start? Do not worry! “How to start?” Is our most frequently asked question. r / Loseit helped our users lose more than 1,000,000 recorded pounds, and these are the steps that we found most useful to get started.
Our bodies are awesome (yes, yours too!). In order to survive in front of supermarkets, we had to be able to accumulate energy, in order to get through difficult times, we store this energy in the form of adipose tissue. If you put more energy into your body than you need, it saves it for (potential) subsequent use. When you invest less than you need, it uses stored energy. The more energy you have accumulated, the more you are overweight. The trick is to make your body use the stored energy, which can only be done if you consistently give it less energy than you need.
The very first step is to calculate your calorie needs. You can do it HERE. This will give you a rough estimate of your calorie needs per day. The next step is to find out how quickly you want to lose fat. One pound of fat is equal to 3500 calories. Thus, to lose 1 pound of fat per week, you will need to consume less than 500 calories than your TDEE (daily calorie needs from the link above). 750 calories less – 1.5 pounds, and 1000 calories – 2 pounds a week.
That's where it starts to remind work. The most effective way to lose weight is to track calorie intake. In recent years, it has become much easier, and today it can be done directly from your smartphone or computer. R / Loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it regarding current statistics, actions and goals. This is your tracker, and no one else should see it, so do not be fooled by the numbers. You'll find large user-created databases that make it easy to keep a journal and track your food and drinks with one touch of the screen or a click of a button. We also strongly recommend using digital kitchen scales for accuracy. Knowing how much of what you eat is more important than what you eat. What for? This may explain it.
How do you create a shortage? It depends on you. R / Loseit has a few recommendations, but ultimately this is your decision. There is no perfect diet for everyone. There is a perfect diet for you, and you can create it. You can eat less of what you eat now. If you like pizza, you can eat pizza. Have 2 slices instead of 4. You can try low-calorie high-calorie meal replacements. Some of the favorites of the communities are cauliflower rice, zucchini noodles, spaghetti, instead of their more calorie-rich cousins. If you like a whole change in diet, such as keto, paleo, vegetarianism.
The most important thing to remember is that this choice of products works for you. Sustainability is the key to long-term success in weight management. If you hate what you eat, you will not stick with it.
Is an NOT required. You can lose fat and create a deficiency only through diet. There is no exercise requirement to lose weight.
This has its advantages, though. You will burn extra calories. It has been shown that exercise is good for mental health and causes a rush of endorphins. It makes people feel cool and was associated with higher rates of long-term success when physical activity is incorporated into lifestyle changes.
It may seem that to achieve success you need to correct the course by 180 degrees. This is not necessarily true. Many of our users believe that making small initial changes that create a foundation allows them to move forward evenly and continuously.
You can wrestlingWe all fought. It `s naturally. There is no advice or trick to get through it though. We urge you to understand why you are fighting, and to forgive yourself for any reason that may be. If you overdo it on your last meal, that's fine. You can decide to make the next meal better.
Do not let the pursuit of perfection stand in the way of progress. We do not need perfection. We just want better.
Now you are ready to do it. Here is more detailed information that can help you refine your plan.