Weight loss beginners exercise and proper nutrition

The first thing I want to say, in no case do not sit on a diet. Why? Because most diets are based on the principles of rational nutrition. Read more about basic rules and advice on nutrition and exercise for weight loss!

weight loss for beginners

The purpose of this article is to show the beginner a simple, uncomplicated approach to nutrition and exercise, which helps to lose extra fat. The newcomer is called, which is only 2-4 months, or someone who has trained longer, but can not achieve any results.

Do you want to lose weight? The first thing I say to you, not sit on a diet. All right. Diet is the biggest mistake you can make.

Why? Because most diets are not based on the principles of healthy nutrition, they are difficult to follow, and many of them e give any long-term promises to maintain your weight. In other words, when you start a diet, you will be with her and "up" - and what happened? You can return to your eating habits that will help you gain weight. In addition, some of these diets are really crazy.

The answer is simple. Change your lifestyle for the better

you can actually enjoy it.

How many times have you seen ads that promise you unrealistic things? I beg of you.

What is the right weight loss?

Before we go any further we're talking about proper nutrition and exercise for weight loss, let me define something. There is a significant difference between "lose weight" and "lose excess fat". Most people do not understand what "lose weight" means to lose muscle mass, water and fat. This is really not what we seek. We need to lose too much weight, but maintain muscle mass, so as to obtain a beautiful relief of the body. Muscles need more calories, and this means a better metabolism, so building muscle has its advantages.

If the diet does not help, then what will help? The answer is simple. Change your lifestyle for the better to yourself this pleasure. This applies to eating habits and the level of your activity. The first thing you need to reduce the level of sugar, or just carbohydrates and fats.

A lot of protein, moderate carbs (mostly slow and complex) and low fat is the way to success. You need 5-6 times a day in small portions like 3 times bigger (or worse 1-2 times). Add to that the heart of the program. Fat loss depends not only on how many calories you eat and burn, but also what is the calories of their type. You need to burn more calories during exercise than you consume.

The food has specific functions

The main value of food is not to his taste, although most people think it is. Many, including myself, grew just fast food and not have a clue about what proper nutrition for weight loss. As a child, I've never heard words like "proteins", "carbs" or "fats". In addition, in those days, the product labels did not enter the amount of the content of nutrients.

"The primary function of food is to fuel our body with energy, flavor comes second".

Ignorance about what we eat every day is the main reason a large number of people with overweight. And the food industry we help you, about one of the fast food and modified foods. It is not surprising that such huge number of people suffering from overweight problems.

The main function of food is to fuel our body with energy, taste it another. This does not mean that it is not necessary to enjoy a truly delicious meal, but an understanding of what is needed to help you make the best choice.

Food consists of three macronutrients:

  • Proteins
  • Carbohydrates
  • Fats
proper nutrition

After water, protein is the second part of our body. Proteins are essential to us every day when they perform literally thousands of functions needed by the human body due to numerous combinations of different amino acids.

Carbohydrates are the main source of energy for our body. Simple or sugary carbs have a place in the diet, but mostly you should eat complex or slow carbohydrates. However, you need to know, and most make the mistake, that the extra carbohydrates are stored in body fat.

Imagine that it's the same thing, which is to fill the car. If the tank is already full, and still continue to pour gasoline, it just came out. The same thing is happening too much carbohydrate. When a certain level is reached. Too many carbs "splash" and you will become fat.

What fats are of two types: good and bad. What fats are good and what to avoid, will be discussed later. Most of us eat too much fat, and mostly the bad kind like saturated fats and trans fats. Conscious choice of food and their number can solve this problem. Reduce the intake of sugar, fat and calories, we can control the part that touches the food. Exercise we will look at later.

Setting goals for weight loss

The program foods for weight loss requires the determination of fat percentage and daily amount of calories – means the establishment of certain goals. How much you want to lose weight?

Body fat percentage

So the first step on the road to success, you need to know how much fat you have in your body. The next step is to identify the necessary daily amount of calories. There are a number of formulas, but we shall use the following formula. Men need to know your weight and waist circumference. Around talk to women later.


Multiply body weight 1.082 and add 94.42 b. Remember that new number. Then multiply the waist circumference at 4.15. Subtract the resulting number from the previous. This is the muscle mass of the body. The difference between this amount and the body weight tells you how much fat contains in the body.


Women's formula is a little more complicated. You need 5 values of body weight, wrist circumference at the widest point, waist the navel, the hips at the widest point and the circumference of the forearm at its widest point.

Now do the following:

  • Multiply body weight 0.732
  • Add 8.987
  • Divide the circumference of your wrist at 3.14
  • Multiply the waist circumference at 0.157
  • Multiply the circumference of the hips at 0.249
  • Multiply the circumference of the forearm at 0.434
  • Add the result 2 and 3
  • Subtract the result from 4 to 7
  • Subtract the result from 5 to 8
  • Fold the resulting 6 and 9

This is the muscle mass of the body.

Daily caloric needs

There are several formulas to determine your daily calorie needs. Proposed the following formula, which takes into account your metabolism and activity level.

Here is what you need to do:

Body weight x 10 (men) or 9 (women) x activity level * level of metabolism.

Activity level is defined as follows:

weight loss for women
  • Sedentary lifestyle (spend a lot of time sitting, no exercise) = 1.1
  • The average active – standing at work, 2-3 workouts a week = 1.2
  • High activity = 1.3

Metabolism is defined as follows:

  • Fast metabolism = 1.1
  • Average = 1.0
  • Slow = 0.9

The following is the formula, which is designed for a man who weighs 77 kg:

170 * 10 = 1700 * 1.2 (average active) = 2040 * 9 (slow metabolism) = 1836 calories per day. So you get a total of the number of daily calories, which is divided into 5-6 in order to better understand, how many calories should be consumed per meal.

No need to count calories each and every product during every meal. However, this is a very accurate approach and for a short time remember, how many calories are in each product.

Other systems use a predetermined percentage, such as the palm or fist, but it is not quite right. This approach requires knowledge of the macronutrients that make up a single serving. I suggest that you can make a list of certain foods and calculate the calories for another week or two, you can know how much you can consume in a day and, if necessary, can easily tweak something.

As soon as you are planning your daily diet has become a habit for you and you can know how a lot of calories when you consume, you do not need to maintain constant calculations. I'm sure you know when and what to eat.


Place a portion of the nutrients consumed as follows:

50% protein, 30-35% carbs and the rest fat. There are days when you workout, carbohydrates should be slightly higher. When you do cardio exercises, consumption of carbohydrates is not recommended, because you will likely lose weight, if you can do it on an empty stomach.

All who read my articles know I talk a lot about the after-training cocktail. This is the best time for simple carbs. When you perform cardio exercises, you can start the day with simple carbs to protein drinks or foods with high protein content.


  • Lean red meat
  • Chicken (without the skin)
  • Turkey
  • Fish
  • Low-fat dairy products (except eggs)

Don't be afraid to eat eggs as a whole, a greater amount of nutrients, which contain yolk. Avoid modified foods, fatty meat and fatty dairy products.


Here we shall refer to the glycemic index, that is, the ability of carbohydrates is refined blood sugar) and glycemic load (glycemic index multiplied by the carbohydrate grams of food, and shows, how a lot carbohydrates contained in foods).

slimming products

In both cases: the smaller the number, the better carbohydrates. The best carbohydrates are those that have a lower glycemic index. This:

  • Buckwheat
  • Sweet potato
  • Beans
  • Corn
  • Brown rice
  • Oatmeal
  • Whole grain products
  • Vegetables (fibrous carbs) and fruits, such as strawberries
  • Bananas
  • Pear
  • Grapefruit
  • Apples
Carbohydrates that you should avoid
  • Cookies
  • Cakes
  • Pastry
  • Candy
  • White flour
  • Products with high sugar content


  • Fish
  • Cheese low-fat
  • Sunflower seeds
  • Walnuts
  • Almonds
  • Peanut butter
  • Olive oil
  • Canola oil
  • Safflower oil
The fats that should be avoided
  • Meat with high fat content
  • Dairy products with high fat content
  • Salad dressings rich in fat
  • Fried foods
  • Oil

Nutrition plan for weight loss

Below is an example meal plan for one day.


  • Oatmeal ½ Cup
  • 1 Apple
  • 3 whole eggs
  • water

If your favorite excuse "I'm too busy to have time to eat Breakfast", then:

  • 1 banana
  • 2 scoops of whey protein

Breakfast is the most important meal of the day. Many people think that in order to lose weight, you just need to eat anything. This is not so. You need to maintain normal metabolism in the body and eating small meals every three hours. If you are hungry, it can only hurt you.

Morning snack

  • Protein bar
  • Protein shake


  • 170 g chicken
  • 1/3 Cup brown rice
  • Vegetables
  • Water

Lunch snack

  • ½ Cup yogurt
  • Protein shake


  • 170 g lean steak
  • 1 sweet potato
  • Steam carrots
  • Water


  • Protein pudding
  • 2 scoops of whey protein

This is just a rough meal plan. In fact, the parts should be determined on the basis of the caloric content of each product and daily necessities. Foods that contain carbohydrates and fiber are a good choice, because the body does not digest them, and you can eat them in any quantity without the fear of getting better.

Also you can safely eat desserts with low fat and sugar, or completely without them, and add a variety of spices to meat.

The most important thing is that it does not exceed an acceptable level of calories. If the daily level is 2200 calories then you consume calories in this amount: 1800 the first day, 2400 the other day, 1950, the following. The most important thing that an average week was 2200 calories a day.

exercise for weight loss

Before or after a workout, I recommend drinking 40-60 g simple carbs and proteins. If you do cardio exercise after weight, then drink a small amount of carbohydrates, 15-20 grams before cardio exercises and post-workout smoothies. As for food, you can eat all meals.