When it comes to weight watch, why to rely on other people’s opinions? Why not look for something at your own premises to reveal the fact. Yes, you guessed that right. Mirrors on the wall and clothes in the wardrobe don’t lie. Living with a heavy body gives you an uncomfortable feeling, and on top of that, it damages your health.
Centers for Diseases Control and Prevention (CDC), a very reliable name in the world of medicine, has somevery alarming facts to share with us. According to them, the number of people who are obese have have increased to a huge extent in recent years.Watch out, because if you have a body mass index (BMI) of 30 or higher, then you are obese.
If you are on a mission to shedsome extra pounds, then fasten your seatbelts because here’s a quick guide that will bring you closer to your weight loss goals.
Watch your calorie intake
Calorie deficit should be your top priority as losing weight is all about keeping a watchful eye on calories. You have to be careful when counting calories inyour food, as one pound equals 3,500 calories.When you divide it by 7 (7 days in a week) it comes down to 500 calories in a day.
If you are eager to lose at least a pound in a week then try out a combo of exercise with low carbmeals like salads and lean meats. You can meet with a nutritionist or consult with your doctor to find a more specific daily calorie count, but don’t dip below 1,200 as it will slow down your metabolism.
Keep a calorie journal
Keeping a track ofyour calorie intake helps a lot in losing weight. Sometimes we tend to eat small snacks every now and again during the day without realizing how much it may be adding to our pounds.
To make it easy for you to keep track of what you eat, maintain a food journal and write calorie amounts, or if you are tech savvy you can also download a weight-loss app.
Make sure to mention everything and anything that you eat in the food journal even if it is as small as anYes, it may seem like a small treat, but at 70 calories, those little munchies tend toadd up pretty fast. Finally, weigh yourself once or twice a week to keep track of your progress.
Measure and repeat
The first few months of weight loss are very crucial. It is very important to measure everything you eat and drink, from the milk you pour into the glass to the dressing you drizzle on your salad. After a month’s regular routine, you will have a clear understandingof what goodportions look like.
Here I would advise you to invest some bucks topurchase some kitchen tools like measuring cups, spoons, and food scales. With them, you can easily measure correct portions. You’d be surprised how easy it is to overestimate when you’re hungry.
Eat five times a day
Eat five times a day. Yes, that’s right. Even if you are on a mission to lose weight, you should still be eating 5 times a day. Make a proper chart and plan on eating three meals and two snacks a day. Here’s a sample schedule;
7 a.m. — Breakfast
9:30 a.m. — Snack
12:30 p.m. — Lunch
3:30 p.m. — Snack
6:30 p.m. — Dinner
It is important to keep in mind not to skip meals or snacks just to save extracalories, because by doing so you will slow down your metabolism which can cause further weight gain or at the least slow down the weight-loss process. A lot of people don’t like to sleep early or they just can’t. If you have a habit of staying up late, you can always enjoy a snack after dinner, but make sure to consume your snack at least an hour before you finally hit the bed.
What to eat
Here comes themillion dollar question. What to eat? Whenever you have a craving to munch, be sure to include protein to satisfy your hunger, fiber to give you a full feeling, and some healthy carbs to sustain your energy. Breakfast, lunch, and dinner that you consume must not go beyond 300 and 500 calories each, and the two snacks 150 each. You can break these counts as per your need, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
Well, trying to lose weight involves a lot of faith. And when you finally decide to lose -weight, the first ‘tough’ obstacle you will face is dealing with hunger. You can always prevent those untimely cravings that push you to grab a cookie or some chips by planning out your meals and snacks ahead of time. Prepare a menu list and write out what you’ll be eating for the entire week. To be more precise, you can pack and label foods for each day.
Set small goals and celebrate them
Losing weight and getting thatdream body can’t be achieved intheblink of an eye.It is a long journey which will require patience so start by setting small goals for yourself in the beginning, and these small steps will then bring you closer to your big goal. Find fun and healthy ways to celebrate those achievements such as a body massage after 8 workouts, or a trendy outfit for shedding some pounds.
Be patient and remember why you’re doing it
To lose weight you have to have lots of patience. Just as those extra pounds slowly and gradually make your body round,similarly losing weight will take some time. Once you have set a goal to drop about a pound or two a week, you should then firmly stick to it. Practice patience, read motivational stuff related to weight loss, practice yoga on adaily basis, yoga also helps in losing weight and above all, it will keep you focused,calm and stress-free.
Dieting alone won’t help unless you incorporate exercise into your daily routine. Remember, dieting and exercise go hand in hand. You can’t just rely on any one of these two. If you wish to see yourself in your designer clothes again, then think of including someheart-pumping exercisefor at least three times a week. Just a casual stroll around the block won’t give you the desired results.
Strong determination,will power, patience, and techniques can lead you to your ultimate goal of losing those extra pounds you have put on with time. Eating a balanced, nutritious diet and being physically active is another way to stay in shape. People with heavy bodies are more vulnerable to chronic diseases than those who are in shape.
This detailed weight loss guide is a sure shot success, and will definitelyhelp youlose all the extra weight. Remember to be patient and loving with yourself and your body when you start your journey, and the results will astonish you.
Andrea Bell is a blogger who usually writes about lifestyle and health related topics. If you are looking for more information on fitness and weight loss related tips and techniques, subscribe to us at Suphub.com