By shedding a few unwanted pounds, you can not only reduce your risk for chronic disease, but you can also boost your self-esteem. This takes discipline and attention to detail. Not only do you need to be more aware of what you eat, but you also need to become more active.
Meat Substitution
Meats such as pork chops, steak, hot dogs, sausage, bacon and ham are all high in fat and calories. To promote weight loss, substitute lower fat options into your diet like fish, chicken breasts, bison and venison. All of these foods are also high in protein which helps build muscle and keeps your appetite under control.
Smaller Portions
Portion size goes a long way when trying to lose weight or keep your weight where it is. Even if you eat healthy food, excess calories will still pack on pounds. With each meal, portion out your food on smaller sized plates and bowls and use smaller utensils. By doing this, you will keep your calories down while still getting the mental satisfaction of eating full meals.
Snacks
If you are eating smaller portions with your meals, and you wait several hours before eating again, you may become ravenous. This in turn can cause you to overeat. To solve this problem, incorporate healthy snacks into your diet that are strategically placed between each meal. Include fruits, vegetables, whole grains, nuts and seeds into these snacks. All of these foods are high in fiber which can help fill you up and keep you feeling satisfied.
Water with Meals
Drinking beverages like beer, wine, soda and dessert coffees on a daily basis can cause weight gain. These beverages are high in empty calories and have little nutritional value. To keep your weight down while hydrating your system, choose water as your main source of liquid. By drinking it ice cold, you can also give your metabolism a slight lift.
Weight Training
Weight training builds muscles, confidence and strength. Of all these benefits, muscle gain is the most impactful to your weight. This type of tissue raises your resting metabolic rate, causing you to burn more calories while resting. By adding two or three weight training sessions to your weekly planner, you can boost your fat-burning potential. Target your whole body with exercises like bench presses, shoulder presses, lunges and deadlifts.
Cardio
Cardiovascular training improves your aerobic capacity while it burns fat from your body. The type of cardio you choose is entirely up to you. The main thing is you like it and will do it continually through the weeks. Aim for at least 30 minutes of cardio, exercise four or five days a week and work out at a moderate or higher intensity. This is the minimum amount required to experience health benefits, according to the American College of Sports Medicine.
Added Movement
Throughout the course of the day, try to get as much added activity as you can. Taking the stairs instead of the elevator is a prime example. During your lunch break or when you get home from work, do a 10-minute power walk. Any type of added movement will boost your daily caloric deficit and further promote weight loss.
Member Comments