12 Steps To Start Your Weight Loss

Many people have asked what kind of sport? Diet should be like what? I've been on a diet instead lost weight I actually got ulcers, and many other similar questions. Moving on from the same problem, I tried to give the initial steps that must be considered in losing weight.

1. Note the initial state of your body, measure the circumference of waist, thighs, arms and chest. Measure your weight, and as much as possible find out how many percent of fat levels in your body. It is very important to measure the progress of your efforts and evaluate if there is a shortage.
2. Determine a realistic goal such as losing 2-3 kg in the first month. Do not expect to drop 10-15 kg in the first month. The more realistic your goals, and when you manage to achieve it, your motivation will be stronger for the next steps.
3. Start exercising. Any exercise is better than sleeping at home. For you who want to lose weight, you should really be investing your time to achieve the goal. Do not tell me do not have time but want to lose weight. Like someone said I want to buy a car but I do not have time to work. You have to work hard to achieve your dreams isn't it? How do I set the time, I leave it back to each individual because everyone has different schedules and different priorities. My advice, practice with weight training and end with cardio on the treadmill. It's the best. One more thing, make sure you are really serious in sports, do not just join the gym to sit around chatting and occasionally lifting weights. Imagine if you're shooting to make the exercise video that will be sold to the public.
4. Adjust your eat. This is the most important part. How many times do you eat in a day? Many diet with 'reducing food' when they should 'reduce calories'. Reduce your calories, for example, from 2500 calories a day, now you eat only 2000 calories. That's better than you down from 2500 calories to 1000 calories. Lack of calories will make your body go into survival mode (malnutrition), so the body will not want to burn fat. Just like when you are wasteful of money when your income is high, but when you get fired from the company, whether you will be wasteful when you have a low income? Surely you will save money right? Just like the body, while eating less, then the body will saving energy burning process. The end result, reducing the food too drastic will not make you lose weight. How many calories should you consume? Try to count your calorie needs through the BMR program in the right sidebar. Lowering Body metabolism can be observed clearly when we try to eat less, from 3x to 2x a day. At first we're going to feel hungry, but after running 1-2 weeks, we'll get used to, and not  hungry anymore even though we ate just 2x a day. The disappears of hunger is a sign that the body burns fewer calories. The longer we do that, our bodies will increasingly adapt and weight would not come down.   
5. Eat 5-6x a day. Normal people eat 3x a day, but in reality, our bodies are designed to eat more than that. When we eat breakfast at 7 am and lunch at 1 pm. We'll feel hungry at 10 am. Likewise, when we eat at 1 pm and dinner at 7 pm. Around 4 pm we also feel hungry. When we hungry, usually we fill up with junk food. Junk food is food with high calories but not filling, this is what makes us fat. Minimal nutritional value but very high calorie. Fill out this snack time with a nutritious snack, such as skim milk + apple. Or almonds with an apple. Eat 3x a day with snacks 3x so 6x total eating, it is a surefire way to make our metabolism remain stable and will burn fat faster. When you lower your calories from 2500 to 2000 alone, divide 2000 calories to eat 6x. Once again, you reduce calories to lose weight, instead of reducing the frequency of eating.
6. Choose a balanced diet, do not forbid one type of nutrition. Fats should be consumed but choose good fats such as nuts, fish, avocado, olive oil or canola oil. Use supplements such as omega 3 to help complete your good fats. Fat is necessary to dissolve a variety of vitamins, fats are also needed to stabilize the body's hormones.
7. Eat protein in sufficient quantities. The sources of protein are chicken, fish, meat, tofu, eggs (whites), nuts. If you really want to slim down the body, the amount of protein should be high enough.
8. Apparently there are still many people who do not know what carbohydrate is. Carbohydrates are our main energy source that provide spontaneous energy to our bodies. To lose weight, of course, we must know, that as long as our bodies still use carbohydrate as an energy source, then the energy from fat is only reserves. Reserves will not be used as long as the main energy is still available. So the reduction of carbohydrates in general very successfully help to lose weight. Do not replace rice with noodles, it is useless, because both are the same. You need to know the most important carbohydrate consumption is after exercise. You should consume carbohydrates in time after exercise. DIRECTLY. Other than that, carbohydrate consumption in the morning is fine but use types good carbohydrates.
9. Good carbohydrates are slowly absorbed by the body. Commonly identified with the glycemic index. For diet, consume carbs with glycemic index below 55. On top of that you should consume only after exercise, but a very high glycemic index, should not you eat when you diet. Sugar included in the high glycemic index food, do not use sugar for cooking. Replace it with Tropicana sugar or stevia.
10. Eat fiber. You're better off eating an apple instead of apple fruit that blended into apple juice. Blending process make apple fibers destroyed. Eat vegetables as well. Fiber from vegetables can expedite your digestive tract, also helps to slow the absorption of calories.
11. Drink enough water. 2.5-liter per day.
12. When buying food or biscuits, always note the caloric value and others. You do not want to ruin your diet right? Note also the labeling of foods you buy. Do not consume High Fructose Corn Syrup as these have a very high glycemic index. Also note there are no hydrogenated vegetable oil. Is the process for making hydrogenated oil becomes solid. And this will ruin your metabolism. Examples are margarine and butter. Avoid as much as possible. Some products already written NO TRANS FAT. They are getting to know that trans fat is bad for the body.