Are you looking for weight loss tips that will help you lose weight fast or weight loss tips that will keep the weight off forever? There is a big difference. It is tempting to choose the former type of tip. Looking for shortcuts and quick results is a part of human nature. The problem is that when the weight comes back (and it will) when you lose weight quickly you’re right back to square one. Here are some weight loss tips that will help you do the things you need to do to lose weight permanently and hopefully stay healthy for the rest of your life.
Weight Loss Tip #1:
Keep a food and exercise journal for one week. Keep track of calories consumed per day and calories burned per day. Don’t cheat! put everything down. Being honest with yourself is an important step towards weight loss. At the end of the week, you’ll have a good idea of your average calorie intake and calories burned per day. Then, move on to the next one of these weight loss tips and determine what you should be eating per day.
Weight Loss Tip #2:
Learn the basic formula of weight loss. Calories in should be less than calories out. We all have a certain amount of calories for our height, weight, gender, age and activity level that will maintain our current weight. These calories are spent on our bodily activities like breathing and digestion as well as the daily requirements for our normal work activities, whatever they may be. Figure out this amount of calories using a calorie calculator. If you want to lose weight then you have to do two things:
1. Reduce this calorie intake.
2. Increase the amount of calories burned.
Weight Loss Tip #3:
A healthy, sustainable weight loss happens over time. One to two pounds per week is recommended to achieve this. One pound of fat is equal to approximately 3500 calories. Therefore, if your goal is to lose one pound per week, you should have a deficit of 500 calories per day. If you’re aiming for two pounds per week, this deficit should be 1,000 calories per day. If you determine that your caloric intake per day is 2000 calories to maintain your current weight, reduce that to 1750 calories per day and burn an additional 250 calories. It can be as simple as eating half a sandwich instead of a whole sandwich for lunch and walking two miles at a brisk pace. If you want to lose two pounds per week, don’t reduce your calories too drastically.
Weight Loss Tip #4:
Read food labels. No one wants to spend the rest of their lives counting the calories of everything they put in their mouth. In the beginning, it’s important to understand portion sizes and calorie counts, but after a while, you’ll be able to ball park the majority of what you eat. You’ll probably be surprised even in the beginning. It hardly seems fair that a portion of ice cream is half a cup! As painful as it is, you need to know this so that when you think you’re eating 350 calories of non-low-fat ice cream, you’ll understand that filling that cereal bowl you thought was actually a portion . over 1000 calories. A slice of bread is a serving of bread and usually contains around 100 calories. When I found out I started eating sandwiches with my mouth open!
Weight Loss Tip #5:
Realize that what you are doing now is one of the most important things you can do for yourself! Healthy, sustainable weight loss is a priceless reward for your hard work. Patience is the key. Ignore that coworker who lost ten pounds on whatever fad diet they tried last week! In five to six weeks, I guarantee you, she’ll gain most of that back and you’ll be reaping the rewards of your slow, steady weight loss. Not only that, but you’ll have built up the tools and knowledge to keep the weight off forever!
Source by Darlene Nicholson
