1. Give Your Body What it Needs
Because calorie intake is directly related to how much weight you lose or gain, it is a good idea to calculate your basal metabolic rate (BMR) to determine how many calories you really need. Multiply your body weight in pounds by 10 if you are a woman or 11 if you are a man. Then take the number of minutes you exercise on average each day and multiply that number by 3.5. Add the two results together and you have the number of calories needed to maintain your body weight. Cut 500 calories from that number each day and you will successfully lose 1 pound each week. Increase weight loss even further by increasing your amount of exercise. Make sure to recalculate your bodies needs with each pound loss to continue weight loss.
2. The Yo-Yo No-No
Unfortunately, many weight loss tips include hints for yo-yo dieting, meaning that you may lose weight quickly, but will just as quickly gain it back. The problem with yo-yo dieting is that it forces your body to receive energy by using up protein and carbohydrate stores, and not fat stores. It may seem that you lose a lot of weight, but up to 75 percent of that loss will be from water used up to burn protein and carbohydrates. For permanent weight loss, you must change your lifestyle habits, increasing exercise and decreasing calories.
3. Eat Better and Feel Full
Increase your intake of fresh fruits and vegetables, a quick way to get all of the vitamins and minerals your body needs. Additionally, fruits and vegetables are high in fiber which will help to fill you up faster. Fruit can be a great way to curb a sweet tooth without breaking your diet, and the natural enzymes will help your digestion and elimination.
4. Cut the Bad Fat, Keep the Good
While low-fat diets are extremely popular, it is important to weed the good fats from the bad. Trans fats and saturated fats are the no-nos, and are most commonly found in processed foods, candies and snacks. Good fats not only improve heart health and the beauty of your skin and nails, they also help to fill you up faster, helping you to feel satisfied after meals. The best fasts are naturally present in avocados, fish, nuts and seeds and non-hydrogenated oils.
5. Make Weight Loss a Treat, Not a Chore
Make sure that your exercise program is something you enjoy. Whether it be brisk walks in nature, swimming, dancing or martial arts, it should be time that you enjoy. Additionally, don't starve yourself into deprivation. If you enjoy cooking, find some new favorite low-fat, low-calorie recipes that you can enjoy cooking as much as eating. Treat yourself to your favorites occasionally, without overdoing it. The occasional sweet treat, such as chocolate or ice cream or salty snack, such as pretzels or popcorn will not break your diet if you keep it in moderation.
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