Losing weight in the new year: the complete guide for beginners

After a year we are approaching that very familiar period again. The New Year, a time filled with a huge rush of motivation to change your life. Lots of resolutions, all of which are hard to keep because they can be a lot of trouble.big and drastic changes or are simply unsustainable over a long period of time.

For example, one of those resolutions may be "I want to lose weight". Everyone has made this resolution at least once in their lifetime. But not everyone has actually done it. In today's article, we will present some hints and tips on how to make this goal sustainablemore realistic, more realistic and, most importantly, more enjoyable.

Just "I want to lose weight" is not enough

First of all, it's important to tell yourself what your goal really is. Do you want to lose weight? Good. But then comes the other specific questions:
How do I want to lose weight?

• How many pounds do I want to lose?
• By when do I want to achieve it?

And perhaps the most important question:

• What will I do when I achieve it?

How do I want to lose weight?

Now you may be thinking - what kind of question is that? But it's good to remember one thing. Exercising at the gym is not some miracle weight loss method. Nor is it the only one. It's simply an extra caloric expenditure. And that's what weight loss is all about, calorie balance - the ratio of intake to output. So exercising at the gym can help you get into a calorie deficit, but so can swimming, running, cycling and similar activities.

So if working out is not one of your favourite activities and is not yourm goal is to gain muscle mass, but just to shed some pounds, choose activities that you enjoy more. It will probably make your weight loss more sustainable because you will be doing something you love.

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How many pounds do I want to lose?

Surely you know that a properly set goal should be specific and measurable. That's why it's a good idea to roughly determine what our dream weight should actually look like. Don't forget to write down your starting weight. After that, you can keep track of your progress and, for example, weigh yourself once a week to see how you are doing.

It's also important to mention that weight isn't everything. Your weight may not change drastically and you may still see changes in your physique. That's why it's a good idea to write down your measurements along with your weight and take pictures of yourself from the front, side and back.

Once you have determined roughly how many kilos you would like to lose, you will easily find the answer to the next question.

By when do I want to achieve this?

The ideal rate of weight loss is roughly around half to one kilo per week. So if your goal is to lose, say, 5 kilos, you would expect to achieve this in 5-10 weeks with the right regime. That's a pretty big range isn't it? Let's get a little more specific. Ideally and most often, you want to achieve the majority of your pounds lost to be fat. If you are someone who is more overweight and your body fat percentage is significantly higher, you can "afford" to lose weight faster, even more than the aforementioned pounds per week.

However, if you are one of those who want to look more "skinny" and you don't have so many extra pounds, it will be easier for yous better to choose a slower but better way to avoid too much muscle loss.Slower, controlled weight loss will also reduce the risk of the yo-yo effect, where you lose weight quickly but then gain more pounds back quickly. In short, you have to build a good house on a good foundation.

What will I do when I achieve this?

The fact that you manage to lose weight to your dream weight is only half the way to success. Because in the long run, your weight isn't a reflection of a short period of dieting, it's a reflection of your entire lifestyle. When it comes to weight loss, the best statement is: "The journey is the destination", which means that if you don't change your daily habits, you'll probably make the same resolution again next year.

The journey is the destination, or how to do it?

So if you want to lose weight healthily, keep your weight off afterwards and not gain all the pounds back, your approach is important. You'll probably have to adjust your lifestyle a bit, which in itself will lead to weight reduction.

Don't overdo the start

This phrase is probably pretty obvious. If your physical activity has been zero up to now, starting to go to the gym seven times a week won't be the best choice. Start slowly but sustainably. For starters, feel free to just add some extra calorie expenditure three times a week and then you can gradually increase your active time. But remember that for healthy weight loss, you also need proper rest.

NEAT vs. EAT

Our caloric expenditure could be divided into four parts. Basal metabolic rate - the calories consumed to keep our body and organs functioning at all. Basal metabolism accounts for about 60% of our daily caloric expenditure.
The thermic effect of food - the calories expended to process and absorb the food we eat. It accounts for about 10% of the expenditure.

And the remaining 30% or so is divided into two groups:

• EAT - (exercise activity thermogenesis) - the calories we burn during exercise and physical activity.
• NEAT - (non-exercise activity thermogenesis) - or calories that our body consumes during activities that are not strictly exercise (our natural movement during the day).

If you think that exercise, or EAT, has a greater impact on caloric expenditure, you would be mistaken. NEAT is easily up to five times the remaining 30% for a physically active person. If you have a sedentary job and you exercise for an hour a day, you can stillyou can burn fewer calories than someone who doesn't exercise at all but has a physically demanding job.

What does neat > eat imply?

If you focus not only on exercising a few times a week, but also on changing your habitsyou will lose weight more effectively and your lifestyle will be more in line with your dream weight. What kind of habits can these be? For example:

• Taking the stairs sometimes instead of the elevator.
• When you take public transport, you get off one stop early and walk.
• You won't drive to the shops, but you will walk.
• You take a short walk in your day.
• Instead of a robot vacuum cleaner, you take a broom (and save on electricity!)...

It may not make that much difference in one day, but in the long run, those extra calories will increase your calorie expenditure noticeably.

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Diet is the fuel

Books can be written about diet itself, but it definitely needs at least a light mention here.
Before you start cutting back on your portions, focus first on the aforementioned nutrientsthat can lead to more optimal results that can be sustained over the long term.

Number and regularity of portions

Whether you eat 6-7 smaller portions per day or 3-4 larger portions, the bottom line is always about your daily caloric intake. Therefore, there is no best number of meals per day, but you have to put everything in the context of your life.
If you are comfortable with smaller meals and have time for them especially during the day, choose more meals per day. However, if you're busy during the day, whether at work or otherwise, you're better off choosing a more confident, smaller portions but larger volume.What's more important is regularity. Find times that suit you personally and take your meals regularly. Definitely don't skip breakfast, or any other portions.

Meal structure

Tracking calories is obviously the most reliable in terms of accuracy and control, but you don't have to weigh every gram you eat right away. You'll be rather annoyed about that. You can, however, focus on some things that will help you with weight loss without a kitchen scale and calorie charts.

What should every meal meet?

• PROTEIN INTake - they should be one of the mainstays in every meal and definitely should not be missing.
• ENERGY COMPOSITION - whether in the form of carbohydrates or fats.
• VEGETABLES AND FRUIT - to eat for better coverage of vitamins, minerals and fiber in the diet.
• ADEQUATE DRINKING REGIME

What to take away from today's article?

If you really want to succeed and keep your resolutions, don't rush into anything. The key to success is the sustainability of your new approach. Gradually try to adjust your habits for the better, don't stress unnecessarily about slower progress as everything takes its time.
Weight loss doesn't have to be just an unpleasant method of shedding a few extra pounds, but canit can be an enjoyable journey towards a better and healthier life.

On behalf of the MyFitnessio, I wish you every success for the New Year and hope thatI hope that you will be able to successfully fulfill your resolutions, not only about losing weight! Feel free to share with us in the comments what your resolutions were this year!