Weight Loss is a simple matter of burning more calories than you eat.
But loosing weight if it were rally simple none of us would have a weight Problem. Do you think losing weight is a mysterious process?
The true secret to weight loss is to make small changes each and every day and you’ll slowly and surely lose those extra pounds / Weight. Remember any sudden change to your body, can be dangerous. There are no shortcuts to losing weight in a healthy and reasonable way.
Weight loss can be such a struggle that we start thinking we have to do something drastic to see results. Pills and Wired Fitness Gadgets promise Instance Success. But they are not for long term.
Rules of Weight Loss
Don’t go for an overnight miracle. Instead, follow these step by step process to lose fat rapidly, healthily, and sustainability. To burn your extra calories first calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat every day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
Calculate your daily activity levels. Use a calorie calculator to figure out how many calories you burn while sleeping, standing, sitting, running, walking, exercising, lifting weights etc throughout the day. Keep a Daily activity journal, notebook or you could even wear a heart rate monitor that calculates calories burned. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Try to maintain accurate figures and add it up.
To lose two pounds of fat, you must burn approximately 7000 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 7000 calories in one day. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you’re eating more than you’re burning, (your BMR + activity is 2500 and you’re eating 3000 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.
Food for Weight Loss
Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories like high-sugar foods. You don’t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you’ll lose weight faster.
Fat contains the most amounts of calories out of all the food types (protein, carbohydrates), so a good way to achieve weight loss is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
Salad dressing is the number one source of fat in the average American woman’s diet. Avoid soda pop, candy, and butter. Drink water instead of soda. Start trying to eat healthy in most meals
Chicken and fish are both very low in fat and certain fish like sardines, salmon and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health, so aim to replace some or all of the Pork or Beef in your diet with these foods. Replace high-calorie side dishes with healthier alternatives. Many people get more calories from side dishes such as macaroni, cheese, French fries and potato salads. You can eat healthier and lose weight by replacing these with fresh vegetable salads.
Avoid bacon and eggs or a pastry in breakfast and replace with yogurt, oatmeal, high-fiber, low-sugar cereals or fresh fruit. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
Plan your meals properly. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake. You’re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you’ll need for your meal. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. It’s easier to stick to your shopping list if you shop when you aren’t hungry.
Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body’s absorption of carbohydrates, thus releasing energy more slowly, preventing sugar highs, and keeping you feeling full longer.
When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won’t mindlessly eat a larger portion than you had intended. Pick snacks like dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes that are low in calories and fat and high in fiber. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake.
Eat more fiber. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
Drink plenty of water. Adequate water is essential for health. If you’re chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you’ll need.
Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. You get your daily
requirement of sodium from a healthy diet; too much can cause you to retain water weight.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed. Stop taking sugar in tea and coffee. Cut
down on beer and alcohol.
Finally, don’t be tempted to skip breakfast or any meal to lose weight. While skipping a meal will reduce your
calorie intake for that hour, it will leave you much hungrier later on.
Exercise for Weight loss.
Do you have a question in mind how Much Exercise Do I Need for weight loss?
If you are overweight, you can’t continue with your current eating habits. It’s not possible to reduce body fat while eating lots of food, cakes and sweets.
Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM’s weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you’re a beginner, start small 4 days a week for 25 to 30 minutes to give your body time to adapt. Don’t forget things like walking; taking the stairs and household chores can burn more calories as well.
Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories they also keep your heart healthy.
Swimming is a great exercise for weight loss, especially if you are quite overweight or have joint problems, because you can get the same benefits of running , typically burning even more calories with much less stress on your joints. Try to get at least 35-45 minutes of aerobic exercise at least three or four days per week. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. Do not forget to stretch. Stretching can help increase your strength and flexibility. Do not take any harmful drugs. They are unhealthy and may ultimately make you gain weight instead. Consult your family doctor to determine the number of calories you should eat a day. Everyone has different metabolisms and there is no blanket rule that covers everyone’s recommended calorie intake.
What is overweight?
Doctors use BMI to assess weight. A BMI of 18.5-25 is healthy.
To calculate you’re BMI, you’ll need to know your weight in kilos and your height in metres then follow the example below.
1. Multiply your height by itself, e.g. 1.7×1.7= 2.89.
2. Divide your weight (e.g. 80kg) by this figure.
3. 80 ÷ 2.89= 27.7.
BMI = 27.7
If you have a BMI of more than 25 you are overweight. Over 30 is obese. Over 40 is morbidly obese.
Be patient and persevere, It might take a week or two before you notice any weight loss changes, but they will steadily appear. After the first month you will be able to see the results and measure them in terms of looser fitting clothes. Keeping your motivation up is one of the most difficult aspects of dieting.
Health benefits of weight loss
Studies show that overweight women who lose over weight halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably. We gain weight as we age. But people who
gain more over Weight will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer. By keeping your weight in the healthy range, you are less likely to be troubled by illnesses in your later years.