Where to start losing weight: make an action plan

Why is losing a few tens of kilograms considered almost a feat? People who achieve significant weight loss and change beyond recognition become heroes of television shows and social networks. This is because, according to statistics, 85% of the female population and 55% of the male population have set such a goal at least once in their lives, but 25% and 10%, respectively, have reached the final stage. Fighting nature's own instinct for food is a real challenge. The outcome of the battle largely depends on what serves as the starting point.

In order to end the problem, you need to know where to start losing weight and how to plan correctly - not only nutrition and exercise, but also adjustments to your usual lifestyle. Making such a decision, it is necessary to understand the complexity of the approach to losing weight. After that, each step should bring you closer to the goal, and they should be carefully thought out at the beginning.

The simplest and correct solution

If you want to lose weight, you need to limit your diet

If you want to start losing weight correctly, achieve the desired result and not harm your health, you need:

  1. Save about $200.
  2. Find a nutritionist in your city and make an appointment with him.
  3. Go on a date.
  4. Follow all his recommendations.
  5. Visit him regularly to correct the plan he made first.
  6. Find and schedule an appointment with a professional fitness trainer who specializes in weight loss.
  7. Consult with him, order an individual exercise plan, taking into account the recommendations given by the nutritionist.
  8. Follow all his recommendations.

You'll need money for personalized nutrition plans and workouts. The amount is approximate and may vary in different cities and between different professionals. On average, each such development costs about $100. Only a nutritionist and trainer will help you start losing weight properly and guide you until you reach the desired result.

See a nutritionist

First, you will receive a detailed history-taking questionnaire. Be prepared to answer a lot of questions:

  • presence of chronic diseases;
  • what you eat, how many times a day (in the smallest details, down to seeds and a bottle of mineral water);
  • how quickly you gained weight;
  • what diseases have you suffered during the last 2 years;
  • Do you have bad habits;
  • what is the nature of your work (you must be sedentary or constantly moving - on foot or by car);
  • what kind of lifestyle do you have after work?
  • Are your parents overweight etc.

After collecting information, tests and instrumental studies are prescribed:

  • general blood and urine tests;
  • blood sugar test;
  • blood chemistry;
  • blood test for thyroid hormones;
  • tomography;
  • ultrasound of the abdominal cavity;
  • gastroscopy / other endoscopic examinations of the gastrointestinal tract.

Based on all the collected information, an individual nutrition plan will be drawn up, which you must strictly follow. You should also follow all relevant advice given to you by the nutritionist (walking in the evenings, going upstairs without elevators, doing exercises, etc. ).

Trainer advice

After the nutritionist, you go to the trainer with all his recommendations and nutrition plan. The weight loss program at the gym should be tailored to them. Here it is important to understand the following point: as soon as the instructor begins to criticize the nutritionist's actions, turn around, leave and look for another specialist. Doctors are properly trained and know what they are recommending, but there are a lot of junkies in the fitness industry who can ruin things.

If you need to lose a lot of weight (more than 100 kg), the plan can last from six months to 2 years. If you need to lose 10-20 kg, usually 6 months is enough.

So it is very easy to start losing weight properly. This method is good because it independently calculates BMI, daily calorie intake, BJU ratios, etc. no need to calculate. Here mistakes are excluded, health risks are minimal and the final result is guaranteed. Disadvantages are the high cost of preparing individual nutrition and training plans, as well as the duration of the course - from 3 months to 2 years.

Independent weight loss

If you plan to organize the process of losing weight yourself, you will have to spend a lot of time at home, preparing. Regardless of gender, age and weight, it is recommended to start with the following steps.

General points

The first is motivation: clearly formulate your goal and determine why you need to lose weight. You can choose between photos of when you were thin and what you are now. You can hang your favorite clothes in a prominent place where you have to "match". Read relevant literature, watch movies. There are many ways to motivate yourself and they should work over the months you will be working on your body.

The second is a medical examination. You can't go anywhere without it. What it will give you:

  • some diseases cause excess weight, and you cannot get rid of the second without treating the first;
  • all diets and certain types of sports have contraindications - with examination data, you will be sure that this or that nutrition system or sport will not harm your health.

Keep a weight loss diary: you will write down all your mistakes and achievements, changes in weight and volume.

Find like-minded people: join groups on social networks where people share their successes, give advice and support each other. Contact them with any problem.

Prepare your family for weight loss. Ask them for help. If you sometimes do not have the courage to not eat before bed, let your husband distract you from this temptation and prevent you from repeating it. It is effective, but you need to think at the very beginning of the journey.

Required purchases:

  • scales;
  • kitchen scales;
  • dumbbells.

Think about what causes excess weight: poor diet, overeating, sedentary lifestyle, age or certain diseases. Understand: you cannot lose weight without eliminating the trigger.


Immediately prepare yourself that the first steps to lose weight may take up to 1 month. Of course, the preparatory stage can be shortened to 3-5 days, but in 90% of cases such a start leads to inevitable failure. So be prepared to spend time on it.

Preparation for weight loss involves weighing yourself and cutting daily calories.

Start by calculating your BMI. Determine how many extra pounds you have. Write down three numbers: your ideal weight (ultimate weight loss goal) - your current actual weight - the number of kg you need to lose. Then proceed according to the plan below.

First week

  1. Write down everything you eat during the day and how much.
  2. Calculate the number of calories you consume in the evening.
  3. Determine the average daily calorie intake of your Sunday diet.
  4. Calculate how many calories are needed for effective weight loss using a special formula. It usually varies between 1500-2000 kcal for men and 1200-1500 kcal for women.
  5. Calculate the difference between what you consume now and what you get according to the formula.
  6. Think about what foods or meals to reduce your daily calorie intake (food calorie charts will help with this).

Second week

This preparatory stage is the beginning of excess weight loss, because with proper nutrition you can lose 1-2 kg. You should avoid fast food, fried foods, alcoholic and carbonated drinks, and limit the consumption of sweet and salty foods.

Third week

  1. Start with a fast day.
  2. Learn about complex and simple carbohydrates. Leave only the first ones in the diet.
  3. Create a menu for the week, reduce daily calorie intake by 100 kcal. Stick to it.
  4. Drink at least 1 liter of water a day.

Fourth week

  1. Start with a fast day.
  2. Remove another 100 kcal from your diet.
  3. Increase the amount of water you drink during the day to 1. 5 liters.
  4. Avoid fatty foods: meat, fish, milk (more than 2%).

Remember - this is not weight loss itself, although you will already lose a few kilograms, but it is preparation for it. It minimizes the stress your body will experience in the coming weeks or months.

Start choosing a diet in the last, fourth week of preparation. We immediately reject express options for 3 days and a week that promise to lose 1 kg in 1 day. First, it is harmful to health. Second, after the hunger strike is over, the weight will return with a percentage.

If you want to lose weight properly, choose long-term weight loss nutrition systems designed for 1-3 months. Basically, these are the development of the author: Montignac, Atkins, Dukan, Liepaja. Carefully study everything related to them, prepare a menu for the first week, look for recipes for meals and calculate the calorie content.

That's it: you're ready to lose weight nutritionally.


If you want your weight loss to be truly effective, just organizing your meals won't be enough. The calories you consume must also be expended. For this, you will need to increase physical activity and physical activity. But if you start working out in the gym for a few hours tomorrow, your body will rebel from the habit: the next day you won't be able to get up because of muscle pain. And all because it also requires preparation. Fortunately, these 4 weeks have something to do while you visualize your new diet.

Thanks to sports, you can get rid of extra pounds and have a slim body

The training program recommended below is called "From Scratch". It is intended for those who have never exercised, but know that they will have to in order to lose weight.

First week

  1. Avoid the elevator: you have to walk 5-6 floors every day.
  2. When working in a sedentary position, get up for 5 minutes every hour and warm up: walk, lie down.
  3. Walk for at least half an hour in the evenings.

Second week

  1. Find a collection of easy 10-minute morning workouts. It should uplift and improve your mood, not deplete it. Do it daily.
  2. Learn several breathing exercises (qigong, bodyflex, oxysize), try to master one of them.
  3. Increase your walking time in the evening to 40 minutes.

Third week

  1. Include 2-3 new, more complex exercises in your morning workouts.
  2. Continue to improve proper breathing.
  3. Walk for 50 minutes in the evening.

Fourth week

  1. Morning exercises should take 15 minutes.
  2. After that, walk briskly (Fin, sports) for half an hour.
  3. Evening tours are extended by one hour.
  4. Make a training plan.

If you start losing weight by implementing such a plan, your body will be thoroughly prepared for new physical activity. The correction of the number will occur more intensively and with minimal losses. Of course, the muscles will hurt at first, but not too much.

When creating a training plan, remember that the benefits of breaks are greater. And don't tire yourself every day: muscle fibers need to be given time to recover, so every day is the most convenient schedule.

Consider the question of where the classes will be held. A gym membership is a financial hit, but it's worth it. Professional simulators will be at your disposal, and you can always ask the coach for advice. Or group fitness classes - it's fun and won't let you down.

Buy nice sports clothes - this is also a kind of motivation. And when buying it, think that after 2-3 months you will replace it with 1-2 size smaller things.

Recommendations for special cases

The right start to lose weight is 50% of the success of your plan. However, the above plans should be adjusted taking into account the individual characteristics of each person. Therefore, a few tips for special categories of the population will help organize the whole process more correctly.

Women over 35 years old

At this age, the body begins to gradually age and adapt to menopause. Metabolism slows down, few people are ready to do sports. Thus, even owners of the most slender figures begin to blur. The belly grows, the bottom expands, the breasts increase in volume and sag a little.

In addition to the nutrition and training programs offered above, there is a special step-by-step system for women after 35-40 years who do not want to endure excess weight.

  1. If you can refuse to visit a doctor before the age of 35, it is mandatory before losing weight at this age. Maybe he will offer you the most suitable weight loss methods.
  2. Start taking special vitamins.
  3. High protein, low fat and low carb diets are not for you. Choose the most balanced nutrition system with a daily intake of at least 1500 kcal.
  4. There is no need for strength training at this age, but you cannot completely exclude them from your training plan. When designing it, pay attention to cardio exercises, but do not forget about dumbbells.
  5. Replace your morning run with exercise or a Finnish walk.
  6. Of course it's good to dance. But when planning to lose weight at this age, still give preference to swimming.

The most important advice for an elderly woman who has started to lose weight: get a doctor's examination every 3 months. Any change in the body during the premenopausal period is important.

Men with beer bellies

For a man with a belly, deciding to lose weight is a real feat. Diets are common for women, but they are not ready for food restrictions. How about giving up a can of beer with salted fish in the evenings, and sitting in the bath with friends on the weekend?

A man with a beer belly can set a goal and lose weight

However, the process should begin with:

  1. No need to look for a diet - just remove alcoholic and carbonated drinks, fast food and snacks from your diet.
  2. Daily calorie intake should be reduced to 2000 kcal. Usually men do not like to sit with these formulas and tables, so it is better to ask your wife, sister or mother for help.
  3. Prefer protein foods with low fat content.
  4. Be sure to include a morning run in your workout plan.
  5. Choose abdominal exercises.
  6. Alternate strength and cardio exercises.

The main thing for a man who sets a goal to lose weight is to start. They participate faster in the process itself, without allowing themselves any indulgences, as women like. Don't postpone your plans. If the above four weeks of preparation is too long a journey for you, start tomorrow so you don't drag it out for months, during which time your beer belly will only grow.

After 50 years

The most dangerous and difficult for both men and women is losing weight after the age of 50-60, when the body wears out and its organs do not work at full capacity. It is age that is often the main cause of metabolic disorders, which is why you gain extra pounds.

Here you should definitely start with a visit to the doctor - it is strongly not recommended to make your own plans. After all, any restriction in eating fats or carbohydrates can worsen your health. An additional 10 minutes of exercise results in shortness of breath and tachycardia. An exercise performed incorrectly can result in joint pain or even injury.

So, when you decide to lose weight after 50, you should consult with experts without initiatives or questionable practices.

How much weight do you need to lose?

If you need to lose 10 kg, it is enough to follow the four-week training program described in detail above. With it, you can lose 3-4 kg per month. Once you've implemented it, you don't even need to diet - just continue to follow the nutrition recommendations for week 4 and exercise for 40 minutes every day. The main thing is to start correctly, then the need for hunger strikes will disappear by itself.

First of all, if you have a very large weight (more than 100 kg), this is another matter. The preparation stage also plays an important role here. If you immediately start an express weight loss of minus 10 kg per week, even if you manage to lose a kilogram in the end, it will affect your health, and the skin will hang in the folds because it does not have time to shrink. What is important for you is a smooth, gradual entry into any diet and slow weight loss (1-2 kg per week). But then you will save on plastic surgery.

The beginning of any work is 50% of its successful completion. Losing weight is no exception. If you're keen to go all the way, don't dive head first: the dive should be slow and gradual. This is the only way to get results.