Eight Great Weight Loss Tips
Eight Great Weight Loss Tips, Here are some great, weight loss tips to help you reach your fitness and body composition goals. Why eight weight loss tips and not ten … or even fifty weight loss tips? I want to keep it simple so that there is an increased chance they might be followed. All the weight loss tips in the world won’t do a bit of good if nobody can remember to follow them. You don’t even have to follow all of these tips. For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.
Eight Great Weight Loss Tips, The most important weight loss idea has to do with the Law of Thermodynamics. This law means that in order to lose weight, you need to spend more energy than you take in. In order to gain weight, you need to take more energy in than you put out. So, losing weight is simple; eat less food while moving more often! The weight loss tips below are just ways to take advantage and make more efficient use of this unavoidable law of nature.
Weight loss tip # 1: Don’t go On a Diet! Yep, I said it, don’t go on a diet. Most people can’t stick to a diet for a long period of time. They get discouraged and quit. You need to make healthy changes to last a lifetime, not look for the next fad quick-fix. Does this mean diets and diet books are bad? Certainly not, you may be in the minority who find one that works for you. If not, you can still learn something about nutrition that you can apply to your eating habits. Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.
Weight loss tip # 2: Make 1 small healthy change that you can live with today! For me, that was cutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories. Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip # 6). What do you drink instead? Coldwater !!! Not only is water healthy, one once cold water will burn one calorie when your body heats up.
Eight Great Weight Loss Tips, So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).
Eight Great Weight Loss Tips, It doesn’t have to be sugary drinks. It could be cutting out desserts, or limiting them to once or twice a week from every day. Try replacing one unhealthy snack per day with a healthier one. You pick one that you can stick to (but start drinking more water anyway).
Weight loss type # 3: Eat breakfast! There’s a reason for the cliché about breakfast being the most important meal of the day. That’s because after fasting all night, your metabolism is at its lowest point in the morning. You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein. If you don’t, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing that keeps this from happening and gives you the energy to start the day.
Weight loss tip # 4: Eat 4-6 smaller meals per day instead of 2-3 big ones. The easy way to do this is by having breakfast, mid-morning snacks, lunch, afternoon snacks, and then dinner. There, that’s 5, good enough. A piece of fruit makes a great snack. Spreading your energy intake out in smaller, more frequent increments, will increase your metabolism (you will burn more calories) because your body never thinks it is starving.
Weight loss type # 5: Reduce stress. Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress. Simply put, the adaptations our body does in response to stress are contrary to weight loss. The release of cortisol promotes fat storage and suppresses the production of other hormones that promote the building of lean muscle mass. Try yoga, try meditation, try a hobby or punch a heavy bag. Just do what works for you to lower stress.
Weight loss tip # 6: Determine how many calories you need to maintain your current weight, and how many you need to reduce per day to meet your weight loss goals. Step 1: Determine your basal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your bodyweight ____ X 10 = basal metabolic rate.
Now, to determine how many calories you need each day to maintain your current weight, multiply your basic metabolism by a “lifestyle factor” based on how active you are. Note on the formula: this is only a rough estimate, women will need a few fewer calories (maybe 200) than this formula shows. Males may need another 100. As you get older, you will need fewer calories to maintain your weight. So, use the formula to get started, then adjust your daily caloric needs based on your results (here is an important diet diary, see weight loss tip № 7).
Eight Great Weight Loss Tips, For sedentary people (office workers, people who mostly sit or drive all day) use 1.4. For moderately active people (people on their feet all day as a waiter, service industry, moderate physical activity) use 1.6. For very active people (works with a lot of physical labor, movers, etc., athletes) use 1.8. If you think you are between two of the examples, then you can split the difference.
Let’s include some numbers: Weight 195 pounds, office worker. 195X10 = 1950 calories basic metabolic rate. 1950 X 1.4 = 2730. This is approximately how many calories you need to consume to stay at 195 pounds. This is not an exact science, but it must be very close and a great starting point. Eight Great Weight Loss Tips.
Now you can set your weight loss goals based on how many pounds you want to lose and in what period of time. The maximum sustainable healthy level of weight loss is about 2 pounds a week. To lose 2 pounds a week, you need to reduce your energy intake and/or increase your energy output by 1000 calories a day. Reducing 500 calories a day will result in a loss of approximately one pound per week. Eight Great Weight Loss Tips.
Eight Great Weight Loss Tips, So losing 40 pounds will take 20 weeks or about 5 months at 2lbs a week. If you reduce your daily intake by 500 calories a day and increase your energy expenditure by an average of 500 calories a day. From our example above, in order to lose 2 pounds a week, they will need to either eat 1730 calories a day (2730-1000) or 2230 calories with about 500 calories for exercise averaged for each day.
Weight Loss Tip № 7: Keep a food diary. Write down everything you eat in 3 days (each individual calorie!), Then add up the calories and divide by 3 to get an average. Now that you know how many calories you are consuming, you can plan how many you need to reduce per day to achieve your goals. Eight Great Weight Loss Tips.
Weight Loss Tip № 8: Move More! This does not mean that you have to start some grueling exercise program. In the beginning, just look for ways to move a little more than normal. Take the stairs instead of the elevator. Go to the store down the street or in the park instead of driving. When you start a training program, start slowly and easily.
No more than 3 days a week in the beginning. Twenty minutes of walking 3 times a week is a great start. Or 3 workouts with shorts at the gym or at home a week. This will start to increase your calorie expenditure so that you don’t have to cut as many calories from your diet and still lose weight. Eight Great Weight Loss Tips.
Eight Great Weight Loss Tips, Like diets, most people overdo it when they start an exercise program, then burn out and give up. It is good to miss a few workouts or even have a hard week and not train at all. There is no reason to give up disappointment, just start again next week. Eight Great Weight Loss Tips.
Eight Great Weight Loss Tips, Here are all the weight loss tips I have for you … just remember that slow and steady wins the race. You haven’t gained weight in a short period of time … it will take some time to lose weight. Make a change at a time, and add to it when the previous change becomes part of your lifestyle.
Eight Great Weight Loss Tips, Stop making changes when you are happy with your results, health, and lifestyle. The good news is that you can start making some small changes today that will last a lifetime and make you feel better, healthier, and live longer.