An abundance of weight loss plans promising quick results are available on the market, making finding the right plan a difficult task. An effective and simple way to lose weight is through a reduced-calorie diet. Cutting back on calorie consumption and finding easy ways to incorporate activity into your daily routine will assist in meeting your weight loss goals.
Balancing Calorie Consumption
Counting calories is a basic and easy way to shed unwanted pounds. Use a food log to track the number of calories you are currently consuming. Then, make a weight loss goal. A healthy weight loss goal is 1 to 2 lbs. weight loss weekly, according to the Mayo Clinic. Since 1 lb. of fat is equivalent to 3,500 calories, you need to trim 3,500 calories weekly or 500 calories daily to accomplish this goal. For a 2 lb. weight loss, you need to trim 7,000 calories weekly, or 1,000 daily.
Substitute High Calorie Items
The easiest way to cut calories is by looking at the foods you already eat and substituting lower-calorie alternatives. For example, a serving of ranch flavored tortilla chips contains 426 calories, according to the Mayo Clinic. Substitute this food for 3 ½ cups of unbuttered popcorn, which contains 100 calories per serving. A glazed doughnut contains 192 calories, but two tablespoons of peanuts only contains 100 calories.
Reduce Portion Sizes
Watching portion sizes is another way to cut calories. Measure serving sizes into small containers or snack-size baggies. If this seems like too much work, learn visual cues to make the process easier. For example, if a serving size is a cup, fill the inside of your cupped hand. Two dice is the size of a serving of cheese. For a serving of meat, think about a deck of cards. Two tablespoons of peanut butter is about the size of a ping pong ball.
Physical Activity Goals
Some dieters dread physical activity. However, exercise is an effective tool to lose weight faster and get healthy. Healthy adults need 2 hours and 30 minutes of exercise weekly, according to the Centers for Disease Control and Prevention. Select activities that you enjoy, like playing tennis, volleyball or swimming. Another option is breaking activity into shorter sessions to make meeting your goal easier. For example, take a 15-minute walk during your break at work and climb the stairs for 15 minutes during the lunch hour.
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