With obesity at record levels, there has been an increasing awareness in the importance of eating a healthful diet and exercising regularly to lose weight. Exercise and diet are used to create a calorie deficit, which forces the body to turn to fat storages for energy. When a calorie deficit of 3,500 calories has been reached, about 1 lb. of fat is lost from the body. When approaching weight loss and creating a calorie deficit, there are several tips that may make the process easier and more effective.
Eat Breakfast
Eating breakfast every morning is one important tip for losing weight, according to the American Academy of Family Physicians. Breakfast jump-starts your metabolism and provides you with the calories you need to make it to lunch. Eating breakfast also prevents the feeling of starvation, which can cause you to eat more calories during later meals of the day.
More Meals
Eating smaller meals more frequently is another tip for losing weight. Spacing your meals closer together helps ensure your body's metabolism is always well fed, keeping you from binge eating later in the day. Eating smaller meals more frequently also helps control blood sugar levels, which can also reduce the chances of eating excessive calories during meals later in the day.
Calorie Journal
Keeping a calorie journal not only helps you keep track of the calories you have eaten for the day, but also keeps you accountable for the food you eat. Having a record of your meals helps you consistently monitor your calorie intake, allowing you to better reach your calorie goals for weight loss.
Balance Strength and Cardio
Cardiovascular exercise and strength training are essential parts to losing weight. Cardio and strength training increase your calorie deficit by increasing your energy needs, leading to greater calorie burning. The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes of cardiovascular exercise each week, or about 30 minutes a day, five days a week. The CDC also recommends spending at least two days a week strength training your muscles. This can be done through free weights or weight machines.
Fruits and Vegetables
Increasing your intake of fruits and vegetables can also help you lose weight. Fruits and vegetables contain high levels of fiber and water content, which can leave you feeling fuller faster and for longer. Fruits and vegetables also provide the bulk of your vitamin and mineral needs, helping you not only lose weight, but also stay healthier.
Water
Drinking plenty of water is also beneficial for weight loss. Water plays an essential role in the conversion of the calories you consume into energy. According to studies performed by Dr. Michael Boschmann, of Berlin's Franz-Volhard Clinical Research Center, drinking water increases your metabolism. By increasing your metabolism you burn calories more efficiently, aiding in overall weight loss.
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