Finding a solution to your weight problem doesn't require huge investments in a gym membership, programs or equipment. Take advantage of simple principles that are the key to all steady, healthy weight loss regimens. Simple weight loss solutions address most issues. Start shedding pounds with tips that are easy to understand and remember.
Counting Calories
Buy a calorie-counting booklet. While you can find this information on the Internet, a small booklet is easier to keep handy as you go through your day. If you eat too many calories, your body stores the energy in the form of fat. Keep track of what you eat and tally up the amount of calories you consume, on average, each day. The average adult needs to eat about 1,200 calories a day to maintain her health. If you're consuming far more calories than this number, you're probably overweight or experiencing an increase in your weight. Counting calories makes you aware of your overeating.
Cutting Calories
Once you calculate your average food calorie intake, you can take steps to start shaving that number. Limiting your daily intake to 1,200 calories usually produces a loss of a pound or two a week. Don't cheat by depriving yourself one day and saving the calories up for the weekend--this strategy doesn't work.
Burning Calories
Exercise burns fat. If you live a sedentary lifestyle--office chair to couch to bed and repeat--then even 1,200 calories a day may be too high for you. To make a calorie-restriction program work quickly, you also must increase the amount of exercise you get daily. Start a daily exercise plan based on such simple activities as walking around your neighborhood, parking your car far away from your office and using stairs instead of elevators. Join a gym. In addition to weight machines, free weights and cardio equipment, such facilities often offer classes that can help you burn calories. If you can't afford a gym membership, play an active sport that involves running and stretching.
Eliminating “White” Foods
Foods that are white in color often are not as diet-friendly as other foods. Examples of white foods that tend to be counter-productive include processed white sugar and flour; such starches as pasta and potatoes; and such dairy products as whole milk, cheeses, butter, cream and ice cream. Lose weight by replacing these items with natural sugar or honey; whole grain breads and pastas; and low-fat dairy products and butter substitutes.
Sodas and Alcohol
Soda, beer and mixed drinks are high-calorie beverages that offer little to no nutritional benefits. Shave plenty of calories off your diet--and add more tasty foods that are good for you--simply by saying no to empty-calory beverages. Switch to unsweetened teas, low-calorie fruit juices, plain coffee and water.
Reducing Portions
Counting calories won't help you lose weight if you're underestimating your caloric intake. When you're counting calories, stick to the portion suggestions that go along with the calorie counts. Nutritionists recommend that you keep portions of meats and entrees to the size of a deck of playing cards if you want to count calories accurately.
Tricking Your Hunger
Your metabolism slows down if you starve yourself by skipping meals. Prevent strong hunger pains--and overeating--with six smaller meals a day, rather than three full meals. Follow your calorie-counting guides and don't overshoot your calorie budget. Eating more frequently encourages your metabolism to burn fat reliably.
References
- “Family Medical Guide, 4th Edition”; American Medical Association; 2004
- “The Pocket Calorie Counter”; Suzanne Beilenson; 2010
- “Done With Diets: A Simple, Sensible Guide to Permanent Weight Loss and a Healthy Lifestyle”; Shelly Ann Alfortish; 2004
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