Weight Loss Requires Movement
Unbelievably, many people believe they don’t have to watch calorie
consumption to lose weight. While you may not have to keep a strict daily
record, it’s important to have a good idea of how many calories you can consume
in a day and still lose weight.
When it comes to determining how many calories you should take in, while trying
to lose weight there are a few things such as age, height, present weight and
the calories you are currently consuming daily that must be taken into
consideration, so you can create a healthy eating plan.
For instance if you are a woman approximately 5 feet 3 inches tall and you are
50 years old and you weigh about 160 pounds you would need approximately 1750
calories a day to maintain your weight, but if you would like to lose weight you
should reduce that to approximately 1200 calories per day.
The one thing that we did not factor in was exercise, which is very important.
The rule of thumb in weight loss is one pound of weight lost for every 3000
calories burned or reduced.
To help determine what is right for you there are many weight loss calculators
available online.
Weight loss requires movement. You can incorporate more movements into your day
very easily. Take a walk around a block before every meal. This will get your
blood flowing, and your metabolism burning before you even began to eat. You
will be less likely to choose the unhealthy food when you get your heart
pumping.
A great way to lose weight is to write down an inspirational phrase or quote or
a picture of yourself, and place it somewhere you will see it every day. Seeing
it every day will keep you motivated to continue losing weight. A good place for
putting something like this is right on your bathroom mirror or refrigerator.
When you want to lose weight, the best thing that you can do is to find an
exercise you love such as biking, hiking or tennis! If you find something that
you really enjoy you will be more likely to stick with it. If you hate
something, you’ll end up dreading it and before you know it you will start
putting it off or skipping it.
When it comes to losing extra weight around your waistline, try these simple
tips:
Try adding approximately 15 – 20 grams of fiber to your weight loss program; the
added fiber will help flush the fat from your body. Begin by eating healthy
foods such as leafy greens, broccoli and green beans.
Incorporate whole grains, wheat bran, high fiber cereals and nuts. Adding fiber
to your diet will cleanse your system of excess water weight, unwanted waste and
fat. Your waistline will be smaller in no time!
To help you lose weight, look for opportunities to get a little exercise while
going about your daily activities; you can even get a mini-workout while
shopping. Make the effort to walk around the mall before you even go into a
store. It will not take long, and you will burn a few extra calories before you
know it.
Many dieters seem to forget that a proper diet is a true lifestyle change and
not simply a program to try out. To make sure you always remember this, purge
your home of every little snack and starchy item you have. Restocking your home
with healthier options helps to relay the message that you need a permanent
change.
Satisfy your sweet tooth. Sometimes, it is ok to reward yourself for sticking to
your diet. Dark chocolate is ideal, as it is chalk full of antioxidants, which
increase heart health and reduce high blood pressure. It also contains a lot of
fiber, which helps to block fat absorption and gives you a feeling of fullness.
While you should not go overboard, a little dark chocolate now and then is a
guilt-free treat.
If for some reason you cannot remove all the junk food from your home, store it
in an opaque container. Researchers at Cornell University determined that people
ate 70 percent more candy when it was stored in a see-through container. By
keeping those high-calorie foods out of your sight, you can keep them out of
your mouth.
As you get older, you may find that dropping a few pounds to fit into that new
dress is not as easy as it used to be. That is why it is very important to get
those extra pounds off and keep them off.
A great way to keep your diet form getting boring while trying to lose weight is
to new recipes. Eating healthy can become extremely bland and boring if you
don’t get inventive in the kitchen. No one wants to eat the same food
repeatedly. Do a quick search online and you’ll find all kinds of healthy
recipes that will satisfy your taste buds.
Red pepper may seem like an unlikely source for weight loss. However, it’s a
good idea to keep a shaker of red pepper on hand, because its’ known to help
curb your appetite for hours after consumption and it is almost tasteless on
most foods. It also is known to create a thermic effect on the body that causes
it to metabolize fat faster, which is what we want.
Having healthy emergency snacks can go a long way to assuring that your diet is
successful. Keeping plastic bags with nuts, fruits or vegetables with you, can
help curb cravings when you don’t have time to cook or stop at a restaurant for
a healthy low fat calorie meal. This way, you will never be tempted to grab
unhealthy snacks for a quick bite.
You should always take vitamins when you are on a diet. Losing weight through
dieting has its downsides, such as not getting enough of the nutrients that the
body needs. This can be avoided by simply taking a vitamin supplement. These
supplements will help to keep your body in optimal condition, even though you
are eating less.
If you want to get a good night’s sleep don’t go to bed hungry. Hunger pangs can
keep you awake. If you are hungry, eat something healthy like a piece of fruit,
cottage cheese or some reduced fat popcorn with a bit of parmesan cheese
sprinkled on top. Make sure that you keep your late night snack at 200 calories
or less so you don’t add extra pounds.
Many people tend to fill up their plate with food, and then finish all of it. If
you realize that you are one of these people try using a smaller plate, it
sounds silly but it works. It may look small to the naked eye, but you will find
that you are just as satisfied eating this amount.
When eating high protein, some people like a more flavorful choice. Instead of adding
sour cream or some other creamy sauce, put some salsa or chutney on your
protein. This will bring a huge kick to the flavor, without adding extra fat and
calories that you really don’t want or need.
Join an online weight-loss support group to help you lose weight. Following a
diet or weight loss plan can be frustrating and difficult and an online support
group is always available to encourage and support you as well as offer valuable
advice based on the experience of many diverse individuals.
It is hard to lose weight but with self-control and perseverance, you will make
it to your weight loss goals, feel healthier and happier.
Many people don’t realize that it takes a considerable amount of time to put on
weight and it will take even more time to lose it. Would be wonderful if there
were a magic pill? But unfortunately there isn’t, that’s why today we are going
to go over some tried and proven methods that will help you reach your goals.
Packing a lunch will keep you from packing on the pounds. Take some time in the
evening or the morning before work, to put together a healthy lunch to take to
work with you. Bringing in your own lunch will keep you from falling prey to the
high calorie items that you will end up with, at your local drive thru or
purchasing unhealthy snacks.
Never go to a party hungry, even if dinner is included. Eating a light snack
with lots of fiber, a little protein and a small amount fat (nuts) a half an
hour before you go will help avoid consuming excess party food that is often too
tempting to resist. Feel free to try a little bit of everything, but only in
small portions so you can enjoy it without regret.
Treating yourself can actually be an important part of any weight loss diet.
Making hard and fast rules about food, such as telling yourself that you will
never eat chocolate cake ever again, can actually make you obsess about food.
This leads to stress and overeating, both of which can ruin your weight loss
plan.
Try to give yourself a small treat every day, or a slightly larger one at the
end of the week for making your goals. I personally would save up and have four
to five candy kisses each evening and in so doing, you will not feel deprived.
Allow yourself to buy smaller sized clothes as your weight decreases. It can be
a great motivator to continue eating right and exercising. Overweight people
often wear clothing that is lose or baggy in the interests of comfort and hiding
those bulges. This also makes it less likely that they will think about their
weight. You will be more conscious of what you actually weigh if you don’t wear
baggy clothing.
Diet sodas may seem like a good idea if you are trying to save on calories while
dieting. But studies have now shown that people who regularly drink diet soft
drinks are more likely to be overweight than their non-diet soda drinking
counterparts. Instead, opt for no sugar added fruit juice cut with water or club
soda.
A useful tip for anyone attempting to lose weight is to avoid processed foods
that boast about being fat free. It is often the case that in order to remove
the fat from such products manufacturers add extra sugar so that the items have
a more pleasing taste.
For example; have you ever tried low fat peanut butter? Well may not have as
much fat or calories but it is loaded with sugar and sodium. This generally
results in additional calories, often in excess of those contained in the
regular, full fat versions of the same product. Those extra calories only serve
to obstruct your weight loss efforts.
A great way to lose weight is to volunteer to cook whenever you are having a
family gathering. By volunteering to cook, you will not feel the pressure of
having to resort to eating anything unhealthy, and you will be doing your
friends and family a favor by making a healthy meal for them.
A good tip to help you lose those extra pounds is to be aware of your serving
sizes. As a general rule of thumb, an appropriate serving size of most foods
should equal the size of your closed fist and with meats no larger than the palm
of your hand. By using this method of measurement, you can be sure you are
eating the right serving sizes.
Make your diet plan a simple plan and it will be easier for you to stick with
it. At first make little changes, one by one and in this way you will be able to
make it part of your new lifestyle change gradually.
As I’ve mentioned before a good tip for losing weight is to pack healthy food
and take it with you if you are going to be away from home. Many people make the
mistake of not taking food with them and they end up resorting to unhealthy
options. When you are trying to stick to a healthy eating plan, it’s best to
pack at least a healthy snack or two along for the ride, just in case you get
hungry.
When you’re trying to lose weight and you don’t have far to travel try leaving
the car in the driveway and walking, bicycling, running or even rollerblading to
your destination. It’s more fun and you’ll burn allot of calories.
Another great tip for those of us with busy schedules is to buy bagged, cut up
vegetables like carrots and broccoli. They are and easy to grab, healthy snack
for people on the go. The best part is that they are fresh, haven’t been frozen
or cooked.
Did you know that eating soup can help you lose weight? It is very filling, full
of nutrients and most of the fat from the soup will move to the top of the bowl,
allowing you to scoop it out, throw it away and save yourself added calories
before you enjoy your meal. Homemade is best, but there are plenty of low fat
soups available at the market that are almost as tasty. Avoid creamy soups and
stick with broth based ones instead.
Track the inched you’re losing by using your belt. Scales can be very inaccurate
when determining how fit you are, but your belt will let you know if you are
losing weight. If you’ve to decrease a notch or two in your belt, then you are
making great progress.
Don’t forget to spice things up when it comes to your meals. As we have
discussed before, when dieting, many people make the mistake of eating their
meals very bland, without any flavor at all, which only leaves them feeling
dissatisfied. You should try adding spices to your meals to keep yourself
motivated and your food tasting great.
- Stop, chew, and savor your food!
A simple way to restrict your calorie intake is to eat more slowly. Don’t scarf
down a meal in five minutes or less, even when you’re in a hurry. If you eat too
fast, your brain won’t be able to send the “full” signal to your stomach in
time. You’ll end up overeating and most likely gaining weight instead of losing
it.
Make sure you are not skipping meals. Try to eat at least three well-balanced
meals per day. You can still lightly snack on healthy foods. This helps produce
a harmony to your body for top functionality.
Implementing these simple tips will help you lose weight and have a healthier
lifestyle. As I said above try implementing these tips gradually and they will
become a big part of your weight loss program and your new lifestyle changes.
With the right information and with time and effort you can lose weight. No one
ever said it was fun or easy but it is most definitely achievable. The
information here will help you in your weight loss efforts, so let us begin.
To lose weight, don’t just focus on cardio, but also incorporate strength
training into your routine. Muscle tissue burns more calories than fat; having
more muscle means you will be burning more calories throughout the day and every
day. Plus, you will see added benefits in a toned physique and fewer injuries.
An important part of any weight loss journey is learning to control your own
food. This means learning to cook from scratch, so that you know exactly what is
going into the foods you eat. Also, cooking from scratch will let you replace
high-calorie ingredients such as cream, with lower-calorie ones such as skim
milk.
Pay attention to what you are eating. Don’t multitask and eat at the same time.
If you are watching television while you eat, chances are you are not paying
much attention to what you are putting in your mouth and as a result, you’ll eat
too much. Instead, sit down and have a nice meal at the dinner table.
When selecting produce for good nutrition, choose items that are grown locally,
organically, and without genetic modification. They’re better for you, better
for the earth and they’ll give your body the nutrients it needs.
Stop thinking about losing weight!
In other words, give yourself time to think about something else, and to spend
your leisure time doing something other than exercise. Instead go for a swim or
to the beach; you will get away from the everyday grind and while you are
relaxing and playing you will still get in some exercise! Everyone needs a break
sometimes, and taking time off to forget that you are trying to lose weight will
give you time to regroup and rest for a while.
As you well know, eating less fat will result in weight loss. On average,
Americans consume way too many grams of fat per day. We should only be consuming
around 30% of our calories from fat, which is not that much actually.
There are many healthy forms of fat such as monounsaturated fats,
polyunsaturated fats, and omega-3s. Remember this; healthy fats also play a vast
role in helping you manage your health and your weight loss. Fats play an
important part of our well-being and the trick is to replace the bad fats with
the healthy good fats.
When beginning a diet, set realistic weekly and long term goals. Like everything
in life, you will not be able to reach an unrealistic goal. Even if you’re just
trying to drop 20 pounds fast, you’re just setting yourself up for failure.
Instead of doing this, you should create goals you can reach every week or so.
Look at the trees rather than the forest. Instead, stay focused on the weight
you want to lose each week.
Don’t feel guilty if you love to eat your favorite snack foods. All food can be
unhealthy if eaten too much. If you really love these foods all you’ve to do is
reduce the amount you eat; don’t deprive yourself just eat smaller portions.
Green tea and chili peppers can do wonders for you when trying to shed the
pounds. They both work to boost your metabolism at a very efficient rate. Drink
a glass of green tea instead of coffee in the morning and you will still get
that wake up effect, but also, set your day up for weight loss. Add chili
peppers to spice up your foods and give it a great flavor plus all peppers are
high in vitamins A,C and K.
With diet, exercise, and your own motivation, you are on the way to healthy
weight loss. I hope the tips here have been helpful for you on your journey.
Both exercise and nutrition are key elements to any weight loss program. This
issue will provide you with some extra knowledge to help you make your goals of
weight loss possible.
Avoid all fried foods! All fried foods contain calories derived from the oil in
which they were made. This adds needless calories to your diet along with no
extra nutrients. French fries, for example, contain more calories from the oil
they were made in than say a baked potato or baked fries; French fries baked in
the oven will save you approximately 200 calories verses 470 calories when
fried, this is for a 4 ounce serving.
If you’ve a blender, you can make some terrific treats that will help you lose
weight. Blended drinks are a great way to
incorporate fresh fruits into your
diet; a tasty, high-fiber way to drink your breakfast. Just combine any mixture
of your favorite fruits in season (berries, oranges, bananas, and peaches are
all good choices), with a little OJ added and/or dry milk powder or yogurt for a
protein boost, and you will have a wonderfully refreshing quick breakfast that
gives energy to your day and gets your motor running.
Don’t go the grocery store on an empty stomach. Your hunger will magnify your
desire for junk food, and you risk buying unhealthy snacks that will make you
gain weight. When you are not hungry, you’ve more mental control over what foods
you buy that are more appropriate for your healthy weight lose plan.
Throw out all those sugary drinks and high calorie sodas and try Green tea
instead. Green tea can help raise your metabolism and has many useful
antioxidants that help your immune system, and it’s touted as a factor in weight
loss as a fat burner.
Turn off the television and sit together as a family when eating. Distractions
are a problem with most kids today. When you take any distractions like TV out
of the equation, your child can focus on eating. Sitting together as a family
also promotes a sense of well-being that makes your child want to eat and enjoy
family time.
While most nutritionist disagree on many things, they do all agree that
breakfast is the most essential meal of the day. You should try to eat a good
balanced breakfast (protein, carbohydrates and healthy fats) within an hour of
waking up in the morning. Not only does it rev-up your metabolism but also it
provides fuel for the body; you cannot run without fuel.
If you are a big fan of salads that have mayonnaise in them, you should try
substituting nonfat, low-fat sour cream or plain yogurt. Mayonnaise has about 90
calories per 2 tablespoons; but if you cannot do without mayo then try the light
brands which are about half the calories; just use is sparingly. The salads will
taste nearly the same and you will avoid a lot of calories and unwanted fat.
Many nutritionists believe that 5 to 6 small balanced meals a day will help you
lose weight and keep your metabolism going all day long. This works because you
won’t feel deprived or hungry. When your body knows that food is coming every
two to three hours it will continue to burn fat rather than store it.
Most people who are trying to lose weight quickly plan a rigorous workout
schedule and healthy eating to achieve their optimal weight loss. Diet pills are
also useful for some when paired with diet and exercise if you decide to choose
this route.
Stop putting butter on your morning toast or bagel. Butter contains 204 calories
per 2 tablespoons and cream cheese about 100 calories for the same amount.
Instead, use a butter substitute or try Greek cream cheese for only 60 calories
per 2 tablespoons.
You can also try the low calorie and fat free spreads. Fat free cream cheese
actually has 4 grams of protein and of course no fat. It never hurts to have a
bagel now and then but choose a bagel that is made with whole-wheat flour or
whole grains instead.
Remember this; you don’t need to feel like you are starving yourself, there are
literally thousands of ways to cut calories and fat without depriving yourself
of your favorite foods. Proper nutrition and moderate exercise will help you
achieve your weight loss goals. It will also help you become much healthier and
happier.
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