Every time you turn on the TV or open your laptop, you are subject to see an ad about the latest fitness gadget or diet plan. The intention of this marketing is to get you to buy into a system that allegedly causes fast weight loss. Even if these plans and gadgets worked, you still need to have discipline to use them on a regular basis. You can get the same results on your own without having to order a thing.
Caloric Intake
Cutting calories helps promote weight loss, and you do not need to order anything to do it. Begin by tracking what you currently eat for a full day to get your starting intake. Once you have this amount, reduce it by 1,000 calories. For example, if you came up with 2,700 calories, your new intake will be 1,700. A 1,000-calorie daily reduction will cause you to lose about 2 lbs. a week, according to the Centers for Disease Control and Prevention, or CDC.
First Meal of Day
When you wake up in the morning, the first thing on your mind should be food. If you were to step out the door without eating, you run the risk of becoming hungry later in the day and overeating. These hunger pangs often cause you to reach for unhealthy fare as well. According to mayoclinic.com, breakfast eaters tend to eat an overall healthier diet that is low in fat and high in nutrient value. Whip up a quick omelet with chopped-up vegetables or take a simple approach by toasting half of a whole grain bagel and spreading peanut butter across it.
Multiple Feedings
Following a calorie-restricted diet can leave you feeling hungry during the day. To prevent yourself from overeating, consciously prepare and eat five or six smaller meals. Space them two to three hours apart and combine protein and complex carbs with each one. This will not only keep your appetite satisfied, but it will also boost your energy levels, according to Calories per Hour. A lean turkey breast sandwich on whole wheat bread is a quick meal.
Water Consumption
Drinking water helps flush toxins from the system, and it also helps keep your body hydrated. From a weight loss standpoint, water is a good alternative to soda, sweetened teas, dessert coffees and fruit punch. It also helps reduce your hunger when you drink it before meals. The Institute of Medicine recommends that women get about 11 cups a day and men get about 16 cups a day. Add a slice or two of lemon or cucumber to your water to liven up the taste.
Exercise
All forms of exercise involve movement of the body. This in turn causes you to burn calories, which is important for weight loss. Perform both cardiovascular training and weight training. Cardio gives you instant caloric expenditure, and weight training causes you to build muscle, which burns calories when you are resting. Aim for four or five cardio sessions a week and do weight training two or three days a week on nonconsecutive days. Either attend a gym or work out at home. Neither option involves ordering anything.
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