How to prepare your body for a weight loss diet. Proper preparation for the diet

4. Gradually remove excess from the diet. You must deceive your body a little so that in the future it does not notice changes in nutrition and does not begin to act up. To begin with, reduce the amount of serving, add 1-2 teaspoons less sugar to the tea, etc. The main thing is to make sure that your body does not notice that something wrong is happening!

5. Drink more water. The more you are, the better. Some people say that you need to drink up to 2 liters a day, but one famous extreme transformation trainer Chris Powell advises drinking 3-4 liters of water a day and this is really vital not only for the body, but also for the figure.

6. Exercise. Start playing sports gradually; 15-20 minutes of light warm-up will be enough to prepare the body for subsequent more intense loads.

7. We include new foods in the diet. So, if you often eat fast food, then your body is already accustomed to such food, so it constantly requires it. You need to accustom your body to new, healthy foods; for this you need to include vegetables and fruits in your diet (lean meat, cottage cheese, eggs, etc.). Slowly eliminate salt and unhealthy sweets.

8. Fresh air. Take more walks and exercise outside.

9. We do something we haven’t done. If you are used to lying on the couch for a long time, then change your habit and start your day with active activities. If you drove to the store by car, now you walk, and so on, the main thing is to change your usual course of action.

10. We begin to lose weight in a positive way. Clear your thoughts of negativity; bad emotions not only prevent you from losing weight, but also prevent you from enjoying life.

Never chase quick results, always remember about your invaluable health, on which your life depends!

Many people know that it is impossible to sharply limit themselves in food, but few know how to properly prepare the body for these restrictions. You need to prepare yourself so as not to harm your health, namely the digestive and immune system. Preparations should begin about a week in advance to understand whether you can survive without certain foods or not. In the best case, you need to see a nutritionist so that he can examine you and give you the necessary recommendations, but if this is not possible, then a few simple rules will help you.

Preparation time.

It is better to start preparing the body for food restrictions about a week in advance. This time will be enough to understand what problems you may encounter. At this time, you should not completely deny yourself one or another food that you are going to exclude from your diet. You just have to reduce its quantity. If you find it difficult at first to get used to changes in your diet, then extend the preparation time from a week to two weeks. If this is not the case and you cannot get used to the changes, then it is better to abandon the diet.

Cleansing the body.

One of the important stages of any diet is cleansing the body of everything unnecessary and harmful. This can be done in advance, during preparation. You can resort to medications, for example, activated carbon. It attracts waste and toxins found in the body and removes them. To cleanse the digestive system, it is enough to take four tablets of charcoal three times a day, washing it down with plenty of water. It is better to do this after food, about twenty minutes after eating. It is recommended to do this cleaning within three days. A longer cleansing of the body in this way can lead to undesirable consequences and poor health. Another good way to cleanse the stomach and intestines is kefir. You need to do fasting days with it. During these days you need to consume only kefir and nothing else. It must be low-fat, that is, contain no more than one percent fat. Fasting days should be done twice a week. This applies not only to those who are losing weight, but also to those who take care of their health, since such days are very beneficial for the body, they maintain health and prevent early aging. Fasting days can also be done with apples. The principle is the same as with kefir. These days you can only eat apples.

Include elements of the diet in the preparatory stage.

Start training yourself not to eat food, first two hours before bedtime, then three and four. This will be difficult for those who are used to eating immediately before bed. At first, the feeling of hunger will prevent you from falling asleep, and the unpleasant sounds coming from your stomach will irritate you, but literally after a couple of days your stomach will get used to the fact that there will be no more food before bed and will stop tormenting you. Soon you will feel light in the morning, you will have good dreams, and you will sleep much better, because your stomach will also rest, and not digest the food eaten at night. Also get used to drinking at least two liters of water per day. This only applies to clean water. Teas, compotes and other liquids are not included here. You need to accustom yourself gradually. There are programs installed on phones that remind you when and how much liquid to drink. At the preparatory stage, this program would be very useful.

The preparatory stage is an integral part of the diet. If you skip it and dramatically change your lifestyle, you can cause enormous harm to the digestive system and then you will have to forget about the diet for a long time.

For many girls, the word “diet” evokes horror, rejection, and bad memories. This means that the girls were losing weight incorrectly. Or we’ve heard/read enough scary stories about difficulties from those who lost weight incorrectly.

But a diet does not necessarily mean extremely strict restriction of oneself in the quantity and types of foods and long, painful fasting. Diet is a revision of nutrition for the better. And this process doesn't have to be too complicated.

So, you are planning to lose weight and are preparing to lose weight (and this is very commendable!). But how to prepare for weight loss correctly, so as not to harm the body and so that the lost kilograms do not return?

I’ll say right away that this article is not for those who urgently want to lose 15 kilos by the next weekend, and then at least the grass won’t grow, but for those who want to lose weight without harming the body and without snapping at people because of terrible hunger and unhealthy processes occurring in the body during unhealthy weight loss, and from then on stay slim and beautiful .

Usually what happens is this: a girl decides to lose a few kilograms, chooses a diet (or simply almost stops eating), holds on for a while... But along with the passing kilograms comes anger, irritation, aggression, dreams of delicious junk food and, of course, extreme hunger .

I know, I’ve been through it: all my thoughts during this period are focused on food, it’s quite difficult to concentrate on anything else, and the people around me infuriate me.

How does improper weight loss end?

As a result, the kilograms go away, but not for long, because after the end of the period of such torment, psychology and physiology work in such a way that the weight quickly returns again.

Because the brain is like: “Oh, the food is gone, om-nom-nom! What if she won't be around for a long time again? Ahhh!! Stop, don’t panic... You just need to stock up on fat properly, so that if this stress happens again, you’ll have somewhere to suck energy from.” And the brain needs a lot of energy. Here comes a quick gain of weight and body fat “just in case.”

It is not right . Such diets lead to short-term weight loss, which quickly returns after completing the diet, to a deterioration in character, and most importantly - if the girl is unfamiliar with the principles of healthy eating - to disturbances in the functioning of the gastrointestinal tract.

Obviously, the right way is to make sure that the body perceives new tricks with food not as terrible stress, but as a better new system to which it needs to switch.

How to prepare for weight loss correctly?

I will talk specifically about my method of losing weight in one of the following articles (), but here we will talk about how to prepare for weight loss .

Before you start losing weight productively and healthily, you first need to prepare for a diet. And before that, in turn, it is important to understand just one thing:

everything will work out easily, and it will be easy to stay slim if you act smoothly. It is very important.

Look, it's simple. After eating there can be, roughly speaking, three states:

the state of “how full I am” is the state when you have overeaten. It means that the weight will increase.
state “I’m full” - in this state you do not gain weight (maintain yours) or gain weight slowly (depending on the types of foods). But you don't lose weight.
the state of “I’m hungry” - in this state you lose weight.

Someone may say that you can eat enough food that doesn’t make you fat, and they would be right.

Only if now you are full of three cutlets with mashed potatoes, a salad with mayonnaise and five sandwiches with chocolate and cake, then imagine how much cereal, vegetables and fruits you need to eat to replace such a dose of calories, and even for a decent period of time?

Therefore, you will have to go through the feeling of hunger one way or another before the body begins to really be satisfied with smaller portions. But this will not be the kind of hunger that makes you seethe in your stomach, cuts in your stomach, that makes your thoughts confused and you want to kill, but a healthy hunger that is quite easily bearable.

How to act when preparing to lose weight?

I repeat, in order to lose weight without harm to the body, it is important not to “make sudden movements” in terms of food. Those. act gradually, smoothly. This is necessary so that the body does not panic: “Ah-ah, they are killing us!!!” - and did not begin to switch to emergency mode, after which he would store even more fat than before.

And we need the body to smoothly, painlessly and forever switch to eating less food, which as a result will fill you up perfectly - no worse than three cutlets with mashed potatoes and everything else. At the same time, you will remain slim and healthy.

I repeat once again - and this is very important - act smoothly, don’t jump from one thing to another, so that it doesn’t happen that yesterday you fattened yourself up as if for slaughter, and today you’re already showing figs to the unfortunate stomach, which will never understand why you are like that with him.

Then, obviously, before you start losing weight, there must be some kind of preparation for losing weight, which, forgive the tautology, will prepare the body for the fact that it will soon have to switch to a slightly different diet. And it is imperative that this the new regime was not stressful .

And an important step in preparing for weight loss that you need to take first is - stop overeating (to stop gaining weight). And only then - start losing weight (to start losing weight).

Not only the psychological techniques for preparing for weight loss described in that article, but also a couple of simple rules can help you with this:

1. rule one : Develop the habit of eating slowly and chewing thoroughly (more on this in the article). The fact is that there are two types of satiety: 1 - when the stomach quickly received too much and, as it were, says: “Hey, that’s enough, stop it!”, 2 - when there is a signal of true satiety. This signal comes with a delay, because a certain time is required for some digestive processes, as a result of which the brain understands that all the necessary elements have actually been received.

So, if you start eating more slowly and chewing your food really well, without rushing anywhere, then the signal of satiety may arrive immediately after eating. And the need to absorb food in excess of the currently required “dose” will disappear.

2. rule two : Drink more water. Not cola lemonades, not black teas, not milkshakes or coffee, but pure water - slightly warm or at room temperature. But no later than 20 minutes before a meal, and no earlier than an hour after. Why is that? This is so as not to mix water with gastric juice - this way food is better absorbed.

If you do everything right, you can break the habit of overeating in just a couple of weeks, while acquiring the all-important habit of eating slowly and chewing thoroughly. Some may need more time, others less. It only took me two weeks, and now the thought of mountains of food does not make me delighted (although it did before!), but it raises a completely natural question: “Why?”

When you realize that the habit of overeating has gone away, and now you eat exactly as much as you need to feel full, you can move on to the next step - directly to losing weight. And about this in great detail in one of the following articles.

Looking ahead, I will say that the method “smooth” weight loss (let’s call it that) I didn’t lose my extra 8 kilos in a week, of course, but that’s good – it’s dangerous to lose too much in a short period of time. I lost them in about two months, but since then my weight has stopped at a level that suits me and is no longer growing, although I eat until I’m full at every meal.

I will also say right away that the weight loss that I propose will not start with the “cleanse your intestines and go on a day of complete fasting” method. This method is good for quickly getting rid of kilograms and toxins, but is bad for the body as a whole, because it is a lot of stress for it.

In addition, this first day, designed to cleanse the body of everything unnecessary, has a great effect on the psyche: the hunger is terrible, all thoughts are about food, you want to break off the diet on the first day. Why do this if you can act smoothly? And everything unnecessary will gradually leave the body.

So, you are planning to lose weight and are preparing to lose weight(and this is very commendable!). But how to prepare for weight loss correctly, so as not to harm the body and so that the lost kilograms do not return?

I know, I’ve been through it: all my thoughts during this period are focused on food, it’s quite difficult to concentrate on anything else, and the people around me infuriate me.

How does improper weight loss end?

As a result, the kilograms go away, but not for long, because after the end of the period of such torment, psychology and physiology work in such a way that the weight quickly returns again.

It is not right. Such diets lead to short-term weight loss, which quickly returns after completing the diet, to a deterioration in character, and most importantly - if the girl is unfamiliar with the principles of healthy eating - to disturbances in the functioning of the gastrointestinal tract.

Obviously, the right way is to make sure that the body perceives new tricks with food not as terrible stress, but as a better new system to which it needs to switch.

How to prepare for weight loss correctly?

I will tell you specifically about my method of losing weight in one of the following articles (find out about new articles), but here we will talk about how to prepare for weight loss.

Before you start losing weight productively and healthily, you first need to prepare for a diet. And before that, in turn, it is important to understand just one thing:

everything will work out easily, and it will be easy to stay slim if you act smoothly. It is very important.

Look, it's simple. After eating there can be, roughly speaking, three states:

the state of “how full I am” is the state when you have overeaten. It means that the weight will increase.
state “I’m full” - in this state you do not gain weight (maintain yours) or gain weight slowly (depending on the types of foods). But you don't lose weight.
the state “I’m hungry” - in this state you lose weight.

Someone may say that you can eat enough food that doesn’t make you fat, and they would be right.

How to act when preparing to lose weight?

And an important step in preparing for weight loss that you need to take first is - stop overeating(to stop gaining weight). And only then - start losing weight (to start losing weight).

Stopping overeating is not difficult, actually. You will remain full after eating; you will not feel hungry yet. Read the article about this: How I stopped overeating.

Not only the psychological techniques for preparing for weight loss described in that article, but also a couple of simple rules can help you with this:

1. rule one: develop the habit of eating slowly and chewing thoroughly (more about this in the article Take care of your beauty - eat more slowly). The fact is that there are two types of satiety: 1 - when the stomach quickly received too much and, as it were, says: “Hey, that’s enough, stop it!”, 2 - when there is a signal of true satiety. This signal comes with a delay, because a certain time is required for some digestive processes, as a result of which the brain understands that all the necessary elements have actually been received.

2. rule two: Drink more water. Not cola lemonades, not black teas, not milkshakes or coffee, but pure water - slightly warm or at room temperature. But no later than 20 minutes before a meal, and no earlier than an hour after. Why is that? This is so as not to mix water with gastric juice - this way food is better absorbed.

Looking ahead, I will say that the method “smooth” weight loss(let’s call it that) I didn’t lose my extra 8 kilos in a week, of course, but that’s good – it’s dangerous to lose too much in a short period of time. I lost them in about two months, but since then my weight has stopped at a level that suits me and is no longer growing, although I eat until I’m full at every meal.

Therefore, dear girls, if you do not have a goal to lose 10-20 kilos quickly and then gain those kilograms back, but have a goal to lose weight without harming your health once and for all, I suggest you resort to “smooth” weight loss.

Is your comb damaging your hair?
How wishes come true
About a favor in bed
Is it possible to change your life and become happier?

Instructions

Determine your main goal - why did you decide?

Or for anyone. What motivates you? Health problems or dissatisfaction with your appearance? Complexity or regret that you can’t fit into your favorite jeans? Does your loved one make complaints against you or does it interfere with your work? Answer yourself sincerely and think about whether this goal is worth the incredible effort and sacrifice. If your decision is worthwhile, then make the goal a slogan for every day.

Determine for yourself the proportions that you plan to achieve through diet or fasting. This could be your own photo when you were slim or at least without extra pounds (every woman has one

photo where she would like herself). Hang the photo in a visible place - above the bed, near the bathroom mirror, in the kitchen. If you don’t have a photo of yourself, find a picture of a slim woman in glossy magazines.

girl

Who would you like to be like? If you are uncomfortable placing a picture in a visible place (ashamed in front of your husband, children, parents), put it in a desk drawer or just in your pocket and take it out from time to time. A look at the photo will definitely convince you not to snack on tea and cookies again.

Keep a diary. It can be on the computer, it can be in a notebook. Divide the page in half. Call one half (conventionally) “Pros of being slim,” the other half “Disadvantages of being fat.” Write down your thoughts in both columns. Write honestly, frankly, down to intimate details (after all, no one else will read it). You can start from the banal “Slim people have an easier gait”, and “It’s difficult for fat people to choose clothes” to the frank “Slim people are more energetic in bed”, and “Fat people

sweat a lot

Designate a place in your diary for writing “I want...”: buy a tight sweater, a new open swimsuit; prove to my husband that I can whenever I want, and let him not mock me; surprise colleagues, girlfriends, neighbors; come to the alumni meeting having not changed a bit over the past 10 years...

Write whatever you want in your diary, as long as it supports you in difficult moments of the diet (and they will certainly happen) and reminds you of your goal. And, of course, diary entries should record your data daily - weight, waist, hips, chest. The main thing is to endure the first days when the numbers do not change. After just a week of your efforts, they will begin to decrease, and your motivation to lose weight will double.

Control your emotions. Remember good old Dale Carnegie: “Two men looked through the prison bars: one saw the dirt, the other

" Indeed, life for each individual person is the way he sees it: if it seems to him that everything is very bad, then everything will really be very bad for him. Don't take the process

losing weight

as punishment, self-abuse, a dark and unhappy period in your destiny. Take it as a path to health, to slimness, to a new life where everything will be fine.

Look for pleasant moments in the process of losing weight. Visiting a bathhouse, sauna, massage room, spa treatments, beauty salon - you should afford all this. These activities will help relieve you of physical and nervous tension and bring a comfortable feeling. Then you will not perceive the annoying aspects (you can’t have a cake, a bun, your favorite cookies) less painfully.

Visit a psychologist if you have the opportunity. He will teach you special installations, conduct training with you, and introduce you to people who have similar problems. It’s good to periodically attend general meetings of like-minded people - it’s always easier to lose weight collectively, there is an incentive to look more successful than others in the process of losing weight, an opportunity to demonstrate your unbending willpower and desire to win.

How to lose weight without harm to your health

Sources:

how to lose weight psychologically

Every time it turns out that something is missing, something very important, which is called “willpower”. The thing is that achieving the first results is not so easy and many people get tired of vain and fruitless efforts, and the process of fighting extra pounds freezes not even in the middle of the road, but somewhere at the very beginning.

How to psychologically prepare for a diet? The preparatory stage begins with choosing the weight loss system itself. There is one effective way to find out what kind of diet is needed at one time or another. Over the course of several days, you need to write down on paper everything that was eaten and drunk. Usually, after such a procedure, the answer to the eternal question is immediately found: why am I gaining weight when I don’t eat anything like that? As practice shows, you can count a lot of extra calories. And in accordance with this, you can adjust your diet. If you approach this issue correctly, then the need for any diet at all will fade into the background.

Preparing for a diet also includes psychological aspects. You need to take a photo in a swimsuit and periodically look at your image without any processing in Photoshop. This is very useful, this method greatly improves morale and gives a lot of determination. You can use a camera for the same purpose if you have chosen not a strict diet, but a long-term or simple regular diet. In this case, a photo taken every month will clearly show changes in your figure, which will be an additional incentive in favor of such a lifestyle.

You need to try to be consistent, but you can’t be too harsh on yourself, because in a moment of weakness a person will be attacked by a “wolfish appetite.” You shouldn’t constantly repeat to yourself: “I can’t eat this,” it’s better to say: “I should eat this and that.” After all, the forbidden fruit is sweet.

These are purely psychological aspects of how to prepare for a diet. There are also physiological characteristics. Before starting any diet, it is advisable to spend two fasting days. You can’t go in and out of the diet abruptly. For working people, it is best to start a diet after the end of the work week. Over the weekend, it will be easier for the body to adapt to the new nutrition system. Both before and during the diet, you need to drink a lot of clean and high-quality water. The intake rate should not be lower than 2 liters.

Our body cannot function properly without enough water. Water is a very important component of a healthy diet. Our body needs clean drinking water to maintain all vital processes normally, so that all organisms work calmly and without stress. Under no circumstances should you torture yourself with thirst - you need to take a couple of sips of water every half hour. Soon this will become a habit, and the person will feel a surge of vigor and energy.

Not many people know that fats, when broken down, turn into water, so if the body regularly receives a sufficient amount of liquid, then fats will no longer be needed, and the body will slowly remove them. Consequently, the person loses weight.

You should not check your weight every day, and even more so after every meal, because this is very similar to mania! In addition, what the scales show is far from the most important thing; it’s more worth watching your body: skin, hair and nails - first of all, it’s important to be healthy and beautiful! Losing weight is not an obligation, it is only the choice of the person himself. You can improve this process with good body care cosmetics, an interesting book, a talented film, or a meeting with a friend who will support you in a moment of crisis.

However, you should not expect that an instantly noticeable result can be achieved without the slightest physical activity! A beautiful body is, first of all, a neat and toned body that has not become flabby during weight loss, so you need to train and lead an active lifestyle. Determine for yourself what will happen if you achieve the desired result.

In addition, if you find something pleasant to do, you will have much less time to think like: “What is there to chew on here?” It is necessary to listen to your body, observe the changes that occur in it as a result of such therapy. It is always important to remember the harmony of soul and body; you should not expose yourself to stress, because it not only destroys the nervous system, but also disrupts metabolism. It is important to prepare in advance all the information about how meals will be organized.

What foods will I eat in what quantities? What dishes will I cook from them? What do I have in stock in case I come home terribly tired? What will I eat at work? What safe “snacks” should you stock up in your purse and near your desk in case of an acute attack of hunger? Who can I call for emergency support if my mind becomes clouded at the sight of McDonald's? The more situations are provided, the more difficult it is for appetite to find a loophole.

It’s much easier to fight laziness and brutal appetite when you have a support group behind you! It is important to ask your loved ones to be understanding: so that your husband does not demand fried wings in the evenings (these smells are real torture!), so that your friends are not tempted to go to pastry shops, so that your mother gives you fruits and vegetables instead of homemade sausages. If someone laughs at diets and weight loss, you can lie and play the victim: “The doctor strictly prescribed a special diet for me...”. Usually this scares off “well-wishers” who provoke you to eat too much.

Before the first day of starting a diet, you should buy yourself the most beautiful notebook and the nicest pen. And every day of the diet, write down all your successes, even the smallest ones (minimum 7 points per day). Did you eat half the portion? Refused the second cake? Did you walk an extra stop? It’s important to write everything down. The way to use it is to re-read it regularly, be proud of yourself and say: “What a smart girl I am!” This way a person will maintain self-confidence and inspiration for victories!

Having discovered a newfangled diet, many immediately want to try its effects on themselves. But there's no need to rush.

Preparing for a diet is a very important step

If you properly prepare for a diet, you can increase its effectiveness significantly. Today we will answer the question of how to prepare for a diet.

Calculation of calorie content of foods

Psychological preparation

Fitness club to help you

First of all, you need to start with psychological preparation. Because if you suddenly sharply limit yourself in nutrition, then you will get nothing but psychological and physiological stress.

It will be right if you just walk around for a couple of days with a firm decision to go on a diet in two days. It is important to think through all the details so that there is no possibility of abandoning the planned plan. Here are some actions that will help you prepare yourself for this process psychologically:

It is advisable to get rid of deposits of confectionery and other harmful products in the house that will be a temptation.
Purchase in advance the foods you will eat during the diet.
Think in advance about how you will eat at work. Buy a container in which you can conveniently carry your diet food.
Motivate yourself. Hang a photo of the desired result in a prominent place, it could be a photo of you from the past or just a photo of a beautiful woman. Or it could be a dress in the size you want to lose weight to.
Plan your physical activity in advance. Buy a membership to a fitness club and prepare your sports uniform.

Physiological preparation

Before going on a diet, you shouldn’t gorge yourself on tasty treats in reserve.

How can you prepare your body for a diet physiologically? It is completely wrong to overeat various unhealthy foods before a diet. If you do this, you will stretch your stomach, and as a result, the food you consume on the diet may not be enough to fill your stomach. This means that you will be hungry, and the chances of breaking down become greater.

How to mentally prepare for losing weight or gaining weight?

Advice from a psychologist. Psychology of losing weight.

Before starting a diet, it would be much better to cleanse the body. Freshly squeezed juices can help you with this. Drink a glass of juice before each meal for two to three days before starting the diet. Juices will help remove waste and toxins from the body, and improve the functioning of the intestines and stomach. It is also important to maintain water regime. Water will also help the body cleanse itself before dieting.

You need to drink at least two liters of clean water per day.

When preparing for a diet, try to choose lighter foods. This is the time when it is not yet prohibited, but it is no longer advisable to eat too fatty or sweet foods.

Keep a diary

Write everything down in a diary

How else can you prepare for the weight loss process to make it more successful? Psychological tricks come to the rescue. They say that one famous actress managed to lose weight only because she wrote down everything she ate in her notebook.

When a person sees how much he eats in a day, he becomes uneasy and begins to eat less.

We suggest doing the same. Buy a notepad. A beautiful notebook that would be nice to hold in your hands. And in this notebook, starting from the preparatory phase, write down all the foods that enter your mouth. After a few days, you will notice that your lists have become shorter, this is how such a diary affects your psyche.

How many kilograms did it take?

Keep track of the pounds you've lost

This method will also help prepare yourself psychologically for the process of losing weight. With the help of water and a plastic bottle, you can really feel how much lighter your body has become. For example, we lost one kilogram. Take a plastic bottle and fill it with one liter of water.

This is how much lighter the body became. Lost another two kilograms, fill the bottle a couple more liters. Hold the bottle in your hands and feel how much lighter your body has become. It's a very pleasant feeling.

No need to be too serious

Think about a beautiful figure

When preparing yourself for a diet, do not be overwhelmed by negative thoughts. Don’t think about what you can’t do, think about what your figure will be like after the weight loss process is complete. In order not to wait with trepidation for the moment when the diet ends and you allow yourself something tasty, it is better to create a rule for yourself that once a week you can eat a small portion of what you really want. Believe me, losing weight is much more effective this way. And the diet period itself can be extended.