Losing weight is not about dieting, eating foods you don't like or starving yourself to cut back on calories. The key to a successful weight-loss program is good nutrition, exercise and moderation. There are simple changes you can make and incorporate into your life style to help limit your calorie consumption and keep you sane all while losing weight and maintaining a healthy physique.
Step 1
Reduce your caloric intake. Consume calories according to your level of activity and personal attributes-weight, height and gender. Focus on burning more calories than you consume to achieve fat loss. Gradually reduce your calories to prevent interrupting your metabolic rate. Furthermore, refrain from skipping meals to cut calories; skipping meals leads to unnecessary snacking.
Step 2
Maintain a diet low in fat. Eliminate fast food and reduce your sugars. Don't deprive yourself of tasty desserts and snacks; eat in moderation. Cut back on snacking during the week and eat a small amount only on the weekend.
Step 3
Eat an apple before meals. Apples contain fiber, which gives you that feeling of fullness. Consuming an apple one hour prior to meal time to curb your appetite and prevent overeating. In addition, you should eat until you are 80 percent full, according to Bodybuilding.com. Your brain takes about 20 minutes to process when you've had enough; take a break before going back for seconds.
Step 4
Control your portions and watch your servings. Your chances of losing weight improve when you eat by the serving versus a portion. A serving is the recommended amount to educate buyers; a portion is whatever desired amount of food you place on your plate. The American Dietetic Association suggests using servings according to your nutritional needs. Moreover, use a smaller plate to control how much food you eat.
Step 5
Consume more liquids. Drink plenty of water during the day; water suppresses the appetite and contains zero calories. Hold back on sodas and replace with green tea or sparkling water with a twist of lemon or lime. Additionally, green tea keeps you hydrated and gives the feeling of fullness. Replace your empty calorie, in-between snacks with a nutritional protein shake-using water, low fat or skim milk-and add berries for a tasty treat.
Step 6
Substitute your favorite foods for healthier versions. If you like macaroni and cheese, use whole wheat pasta, skim milk, skip on the butter and cook with low-fat sharp cheddar cheese to reduce calories; substitute beef for turkey when making a burger. Find recipes that offer healthier alternatives to your favorite dishes.
Step 7
Exercise at least five days a week. Walk or join a group fitness program to keep you active, motivated and energetic. Try working out for 20 to 30 minutes during your lunch break or wake up 15 to 20 minutes earlier in the morning. Keeping active shouldn't be costly; you can create an effective workout in your home, neighborhood or park.
Tips and Warnings
- Gradually introduce changes into your lifestyle. You are more likely to stick with the program if you alter a few things at a time and slowly work yourself down to a healthier way of living.
Member Comments