The basic elements of weight loss consist of items that will always be useful to you and that you can refer to whenever you have difficulty in losing weight
. If you want to lose weight and
haven't started dieting yet, it's time to start!
Step 1: Try to Walk Every Morning
WEEK 1: Determine your walking route and try to increase your speed every day. Improve your gait by walking every day for 1
week. At the end of a week, make sure your walk
is fast and longer than 10 minutes.
After the first week, you should start running.
WEEK 2:
First 3 days: 1 minute jogging, 2 minutes walk. 10-15 repetitions
Last 3 days: 2 minutes running, 2 minutes walking. 10-15 repetitions
7th day: Rest day
3RD WEEK:
First 3 days: 3 minutes running, 2 minutes walking. 10 repetitions
Last 3 days: 3 minutes running, 1 minute walking. 10 repetitions
7th day: Rest day
4th WEEK:
First 3 days: 3 minutes running, 1 minute walking. 15 repetitions
Last 3 days: 4 minutes running, 1 minute walking. 10 repetitions
7th day: Rest day
5th WEEK:
5 minutes of running, 1 minute of walking. 7-8 repetitions
You can create your own program after 5 weeks. You can continue your walk either with increasing repetitions or at the same
pace.
Other Exercises
Apart from walking, focus on squats and abs exercises with increasing repetitions every day to tighten up.
You can give. Complete your toning exercise by doing lunges 20-30 times and triceps dips 40 times for each leg a day.
Since walking burns enough calories, you do not need to exercise more. You can go swimming or ride a bike in your free
time.
Step 2: Organize Your Nutrition
Remember how beneficial healthy foods are for you and your body!
Fruit and vegetables are important, healthy and low-calorie foods. Since they are diverse, they are not boring. You should consume 3-4 portions of fruit and 5-6 portions of vegetables a day. For example
600 grams of strawberries (4 servings) are only 200 calories. You will both satisfy your sweet tooth and have a healthy and low-calorie diet.
Vegetables are more beneficial than fruits. is. Therefore, consume vegetables to meet your energy and protein
needs at main meals and use fruits as snacks. You can consume all vegetables except potatoes
. You can increase your satiety by adding vegetable soups to your meals.
If you cannot eat oatmeal every day, consume it for breakfast at least 3 days a week. When consumed with yoghurt and fruit, you will have a balanced and satisfying meal. If you do not like to consume light cheese for breakfast on other days, you can prefer curd cheese or eggs. Breakfast is the most important meal of the day. If you want your metabolic rate to increase
don't forget to have breakfast!
Consuming enough protein is important to look fit. Consume at least 1 meal of meat, chicken or fish
a day. Choose lean meats and do not add fat to meat dishes. Eat 4-6 meals a day. Don't be afraid to eat outside in front of people. They may not be able to see how healthy you are eating and the change in you. Just focus on your
goal! One of the key elements of losing weight is believing in yourself.
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