Having excess pounds on your body can not only cause you to feel self-conscious, but it can also raise your risk for multiple health problems. According to the University of California San Francisco Medical Center, being obese can raise your risks for high blood pressure, sleep apnea, cancer, osteoarthritis, diabetes and depression. If you have a few or a lot of pounds to lose, there are several things you can do to promote the process.
Reduction of Calories
Calorie counting might not be your thing, but if you are serious about losing pounds, it should be. Losing weight is really just a game of numbers. You need to expend more calories than you take in. This is called a caloric deficit. You can find your daily intake by tracking your calories for a full week, adding all the amounts together and dividing by seven. After getting this number, subtract 500 to 1,000 calories from it. It takes a 3,500 calorie reduction to lose one pound, so you can promote one to two pounds of weight loss per week by following this reduction.
Dietary Overhaul
Foods that are high in sugar, saturated fat and sodium should all be left out of your body when you want to lose pounds. The only foods you should consume are ones that are packed with nutrients. Exchange the burgers, fries, pizza, cupcakes and ice cream sandwiches for eggs, chicken breasts, lean beef, fish, whole grains, beans, fruits and vegetables.
Increased Meals
To help promote weight loss, eat more often, but keep your portion sizes under control. This can keep you feeling satisfied, promote a higher metabolism and also give you high energy levels. Consume meals that are balanced with protein and complex carbs and eat every two to three hours throughout the day. Baked cod with steamed cauliflower and long grain rice is one example of a good meal.
Water Intake
Beverages that are high in calories and sugar can not only prevent you from losing pounds, but they can add more pounds. Milk shakes, slushies, dessert coffees, soft drinks, sweetened teas and alcoholic beverages all need to go. Drink water instead, as it can keep your calories under control and also hydrate your body. By drinking water with your meals, you can give yourself a false full feeling.
First Meal of the Day
It is said that breakfast is the most important meal of the day, and for good reason. By skipping this meal, you set yourself up for poor eating habits the rest of the day, plus the chance of becoming ravenous later in the morning and pigging out on junk food. Take the time to prepare and eat a well- balanced meal as soon as you get up. It doesn't need to be a five-course breakfast with all the trimmings. It just has to be healthful. A cup of yogurt with granola and fruit mixed in is a quick, satisfying meal.
Cardiovascular Training
Exercise is a must when you want to lose pounds. Cardiovascular training can burn calories efficiently while increasing your aerobic capacity. Any form of cardio is sufficient as long as you like and it gets your heart rate elevated. According to the American College of Sports Medicine, 60 to 90 minutes of cardio, performed four to five days a week can help promote weight loss. Brisk walking, swimming, running, stair stepping, kick boxing and jumping rope are examples.
Weight Training
Weight training is a form of exercise that builds muscle. This, in turn, can help raise your resting metabolic rate and promote a higher caloric expenditure when you are sitting still. Perform exercises that target all of your major muscle groups, such as push-ups, lateral raises, back extensions, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, three to four sets, and work out two to three times a week.
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