Eight Great Weight Loss Tips
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Why eight weight loss tips and not ten.
All the weight loss tips in the world won't do a bit of good if nobody can remember to follow them.
For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.
This law means that in order to lose weight, you need to spend more energy than you take in.
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.
Most people can't stick to a diet for a long period of time.
You need to make healthy changes to last a lifetime, not look for the next fad quick-fix.
If not, you still can learn something about nutrition that you can apply to your eating habits.
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.
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).
So, drinking the recommended 64-96 oz.
It doesn't have to be sugary drinks.
Try replacing one un-healthy snack per day with a healthier one.
Weight loss tip #3: Eat breakfast! There's a reason for the cliché about breakfast being the most important meal of the day.
You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein.
Breakfast first thing keeps this from happening and gives you energy to start the day.
The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner.
A piece of fruit makes a great snack.
Weight loss tip #5: Reduce stress.
Simply put, the adaptations our body does in response to stress are contrary to weight loss.
Try yoga, try meditation, try a hobby or punching a heavy bag.
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.
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.
Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a "lifestyle factor" based on how active you are.
Males might need 100 more.
So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).
4.
6.
, athletes) use 1.
If you think you are in between two of the examples, then you can split the difference.
195X10 = 1950 calorie basal metabolic rate.
4 = 2730.
It's not an exact science, but should be very close and is a great starting point.
The maximum sustainable healthy weight loss level is about 2 pounds per week.
A 500 calorie per day reduction will result in a loss of approximately one pound per week.
If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day.
Weight loss tip #7: Keep a food log.
Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day in order to reach your goals.
In the beginning, just look for ways to move a little more than normal.
Walk to the store down the street, or the park instead of driving.
No more than 3 days per week in the beginning.
Or, 3 shorts workouts at the gym or at home per week.
Like diets, most people overdo it when starting an exercise program, then burn out and quit.
No reason to quit in frustration, just start up again next week.
just remember that slow and steady wins the race.
it will take some time to lose the weight as well.
Stop making changes when you are happy with your results, your health and lifestyle.
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