1. Weight loss stereotypes

2. Change your attitude

3. Cleanse the body

4. Calculate BMI and demand

5. Stay motivated

1. Weight loss stereotypes 

First of all, you have to forget about all the curiosities, news and miracle diets that you found on the web. Most of it is roller coaster, mostly diets. The only correct diet for weight loss or weight gain is healthy and rational nutrition. There is no miracle diet, which in 2 weeks will make you figure like on the profiles of fit instagramerek. Any dietitian will tell you that if you want to lose weight or gain weight, you shouldn't follow any diets and instead change a few habits in your diet plan. It's easier than you think. You just need to gradually implement changes to your menu and stick to the rules. This way you will achieve your success for a long time, and the yo-yo effect is out of the question.

2.Change your attitude

Teraz jak już wiesz, jak działa dieta potrzebujesz zmienić negatywne myślenie o sobie. Już Ci tłumaczę co to oznacza… Wchodząc na instagram widzisz same wysportowane dziewczyny z ładną pupą i idealnym brzuchem, a do tego opis z #happy. Wtedy patrzysz w lustro i myślisz sobie, że jesteś beznadziejna, gruba, a Twój chłopak jest z Tobą jednynie z litości lub go nawet nie masz. To wszystko kłamstwo ! Fit laski z instagrama nie są wcale takie fit, robią tylko zdjęcia, na których wyglądają atrakcyjnie. Dodają takie zdjęcia tylko po to, żeby się dowartościować, gdyż rzeczywistość wygląda zupełnie inaczej. Żeby móc zmienić się od zewnątrz potzrzebujesz metamorfozy od środka. Nic Ci nie da to, że będziesz super wysportowana, jeśli nadal będzioesz uważać, że jesteś nic nie warta !

3. Cleanse the body

The time has come to cleanse the body of toxins, i.e. detox. What is it used for and is it needed? Detox allows the digestive system to rest, detoxifies the body and supports the work of metabolism. Moreover, using it systematically allows you to eliminate insomnia, concentration disorders, allergies, headaches, indigestion and apathy. Detox is divided into:

1.Fasting - can only be used by healthy people for a maximum of 2 days

2.One-sided diet - consists in consuming one type of food for the entire duration, i.e. about 2 days

3. Juice diet - should last about 2 weeks, and the rules are to drink fruit and vegetable juices 3 times a day 4.Vegetable and herbal diet - there is no time limit, it consists in eating a large amount of products that can naturally cleanse our body: bran, green tea, aloe, dill, garlic.

ATTENTION !!! Remember that before each detox, you should discuss it with your doctor, because not everyone can cleanse the body in such a restrictive way.

ATTENTION 2 !!! Remember to drink plenty of water at all times, otherwise it may be bad.
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4. Calculate BMI and demand If you want to control your weight, you need to know your BMI and energy needs.

A. Formula for BMI

BMI = body weight / height²

Below you can compare your result ...

•  below 16.0 - starvation

• 16.0-17.0 - emaciation (often caused by severe illness)

• 17-18.5 - underweight
• 18.5–25.0 - correct value
• 30.0–35.0 - 1st degree of obesity
• 35,0–40,0 – 2nd degree of obesity
• over 40.0 - III degree of obesity (extreme obesity)

B. Formula for basic energy demand

• BMR for man = 66.47 + (13.7 x body weight in kg) + (5 x height in cm] - [6.76 x age in years]

• BMR for woman = 655.1 + (9.567 x body weight in kg) + (1.85 x height in cm) - (4.68 x age in years) 

You already know the amount of energy you need when you are not moving at all. This is the minimum amount of calories that your body uses during the day to work your organs and keep you alive. No matter how fast you want to reduce, never go below the BMR value!

5. Stay motivated

1. List the reasons why you want to lose weight, gain weight or improve your figure in general. This can help you a lot if you know what to fight for. Check this list as often as you can and stay motivated all the time.
2. Look for a group on Facebook or in your area of ​​people who have a similar problem and exchange experiences with them. Not only will you meet new people, but your life will be much easier.
3. Read, watch and search for information. When you have a lot of knowledge, you will automatically be drawn to putting it into practice. Search for photos and watch videos that motivate you and provide you with a lot of knowledge.
4. Reward yourself for your little victories. Did you last a month in your decisions? It's high time to go to the store for long-desired shoes or a trip to the mountains that has been planned for centuries.
5. Keeping a journal is also a very good idea. You have everything clear and transparent in your notes. You can write down your meals, hours and calories consumed.

This is all you need to start eating healthy. Don't forget to drink as much water as possible, but also to limit salt. Salt keeps water in your body, which keeps you from looking healthy.   

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