Fight against excess weight

The fight against excess weight is a real war, where a newbie is like a soldier without weapons and uniform. First of all, we note that losing weight is a complex process, where every detail is important. The more comprehensively you approach the process, the faster you will see the result. It is necessary to take into account each factor, trying not to ignore any one separately. Otherwise, you risk significantly reducing the effectiveness of losing weight, or simply losing any progress.
 
Duration of weight loss

Set a local goal - to lose 0.5 kg per week during the first month. If there is a lot of excess weight, the figure can increase to 1-1.5 kg per week. Faster - no. This means that a higher rate of weight loss means burning muscle tissue and a possible threat to health, not to mention the low efficiency of subsequent weight loss. If weight loss is too aggressive - this is serious stress for the body, and the body reacts to any stress by releasing certain hormones. The stronger the reaction, the more difficult it will be to lose weight. Therefore, look for the golden mean. Slow and steady wins the race.
 
Expectations

It is important to realize that even after successful weight loss, your life will not change dramatically. It is just fat on your butt and sides. People appreciate and love you for other qualities. Do not expect something magical and unimaginable. In addition, most people around you will notice your weight loss long before you reach your final goal.
 
 It often happens that a person endures all the difficulties of a diet, and in the end, not having received colossal recognition and admiration, becomes disappointed and decides to quit the diet and training. To prevent this from happening to you, keep your expectations within certain adequate limits.
 
To count or not to count calories

Counting calories and weighing yourself is not that important. If your weight is stagnant with your current diet, just cut it by 20-25% and you will start losing weight. You used to eat 2 burgers and a cola for lunch, now eat 1.5 burgers and half a glass of cola. The example is hypertrophic and comical, but the point is clear. Reduce your diet by percentages or quarters. You can do this without kitchen scales. The only necessary condition is to eat in places where you eat often or always, so that the reduction is objective and uniform.
 
Taking the first step

Exercise is important for weight loss, but it is not a panacea. For most adults, exercise is a luxury in terms of time. It is more logical to spend all this attention on your loved ones and relatives, who, by the way, love you even without losing weight. You just need to move more, walk more often and not sit still. Walk more often to the detriment of your own or public transport. Talk on the phone standing up. Read standing up, etc. Such small expenditures of calories give an incredible effect in total.
 
Measure volumes, not weights.

Floor scales and body weight measurements – such methods are relevant only at the beginning, when you are trying to determine the caloric content of food and check in general whether you are losing weight. Then it only interferes and misleads due to water retention, slowing progress, etc. So arm yourself with a tape measure and measure your volumes every 2-3 weeks. We also recommend taking photos and videos in the same place, under the same lighting. It will allow you to monitor your weight loss progress better.
 
Don't blame yourself and your willpower

"I have no willpower" - perhaps, but weight gain and fat are not an accident. It is a whole complex of actions of overeating. Day after day, you disciplinedly eat extra food and gain weight. This requires no less willpower. So, do not blame your own willpower for everything. Everything is much simpler than it seems. You need discipline, nothing more.
 
Silence is the best friend

Don't brag to your friends and family about your Napoleonic weight loss plans. Such factors set the brain to the mindset: here and now. You receive people's approval without direct action. You are praised and admired without any action on your part. The reward system is disrupted, which makes it very difficult to start losing weight later. The brain realizes that you have already received praise and pleased your EGO, so why should it suffer now? It turns out to be a stick without a carrot.
 
Style summary

Finally, let us note that the fight against excess weight is the absence of serious hassles. Quickly run through the above points - learn them - apply them. It does not matter how often you eat, in what portions, what products, complex or carbohydrates at the first cosmic speed, sitting or standing, etc., etc. Everything is much simpler.
 
Of course, the whole range of actions is more extensive, and each one needs to be considered in detail, but for a start, all of the above will be enough for you. We recommend that you do not dig deeper at the initial level. The main thing is to start, and not spend months planning the ideal weight loss. Yes, you will make mistakes, but this is a good personal experience.
 
Don't look for a magic pill, don't look for weight loss secrets, and don't give in to all sorts of modern fitness complications and hassles. Then losing weight will be easy and simple. And remember, if you've been gaining weight for years, then you'll be losing it for years. It's a two-way street. You can't lose in a month what you've been eating for years.