Food can bring joy. Some of your most memorable experiences may have been surrounded by food. Food may have played a supporting role in your first date, your wedding, your graduation party, holidays with your family and hanging out with friends. Food can bring comfort. When you felt sad and lonely, you had chocolate cake and cookies to make you feel better. You can be a food lover and lose weight with a strategic fat-loss guide.
Considerations
Excessive consumption of food leads to weight gain. When you consume more food than you burn your body will begin to store the excess as fat. You can reduce your body fat by increasing your level of physical activity and reducing the amount of food you consume. A 2010 issue of "BioPsychoSocial Medicine" revealed that a weight-loss program must include self-regulation to be successful over the long-term. Take a proactive stance toward fat loss with a strategic weight-loss plan.
Features: Food Selection
Create a weight-loss journal. Write down your typical weekday and weekend eating habits. The healthiest meal plan includes water, lean protein, vegetables, raw nuts, and starchy complex carbohydrates like oatmeal, sweet potatoes, brown rice, and other whole grains. Your fat-loss plan can include your favorite foods in moderation. Try to stick to healthier choices during the weekdays and save your tasty treats for the weekend.
Features: Portion Control
Your love of food may cause you to overeat. Reduce your portion sizes to reach your fat-loss goal. Tosca Reno, author of "The Eat Clean Diet Recharged," suggests that a single serving of protein should fit into the palm of your hand, a serving of starchy complex carbohydrates should fit into one cupped hand, a serving of healthy fat should fit into the palm of your hand and a serving of fruits or vegetables should fit into two hands cupped together.
Identification: The Workout
The American College of Sports Medicine recommends at least 150 minutes of physical activity during the week, or 30 minutes a day for at least five days, to lose weight. Choose a form of physical activity that is feasible and enjoyable. Try working out with friends, walking your dog, jogging through the neighborhood, a night out dancing, yoga or even kickboxing if you don't enjoy the gym.
Warning
A lack of social support can be a common barrier to reaching your fitness goals. Share your fitness goals with your friends and family. Try to coordinate active outings, host healthy dinner parties, join a healthy cooking class, or join a weight-loss support group. Social support will keep you motivated to succeed and will make the process more enjoyable.
References
- "Applied Exercise Psychology"; Dr. Mark Anshel; 2006
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
- "Biopsychosocial Medicine"; Relations of Self-Regulation and Self-Efficacy for Exercise and Eating and BMI Change; J Annesi and Srinivasa Gorjala; Volume 4, Issue 10; 2010
- "Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; American College of Sports Medicine; 2009
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