ua en ru

Coach names 3 rules that, if not followed, you never lose weight

Coach names 3 rules that, if not followed, you never lose weight How to lose weight correctly (photo: Freepik)

Weight loss requires careful self-work. To achieve the desired result, it is necessary to follow several simple rules.

Coach Yuriy Popko discusses the three most important principles without which weight loss is impossible.

Weigh yourself and take measurements

"In the morning on an empty stomach, weigh yourself and take photos in normal lighting from the front, back, and sides. Take measurements - chest, waist, hips. Record all measurements and take new ones every two weeks. Without this recommendation, do not even start losing weight, because you will waste your time," says the coach.

When a person sees the first results in two weeks, it motivates them to stick to the regimen further.

Use a calorie calculator

"There is a high probability that you will manage it incorrectly, but at least superficially, you will start to understand how many calories you consume, how many calories are in a particular dish, and also what is the ratio of proteins, fats, and carbohydrates in the product," advises Popko.

There are many free calorie-counting apps in the app store. You need to enter all the products you eat during the day. They also help calculate how many calories you spend on walks or other physical activities.

Walk every day

"Walk or ride a bike for at least an hour. The more, the better. In an hour, you will burn 150-200 calories," explains the coach.

It is important to remember that for weight loss, it is most important to maintain a calorie deficit while controlling the balance of proteins, fats, and carbohydrates. It is not worth resorting to extreme diets, as they provide quick results that are difficult to maintain.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.