Losing weight is never easy, but it can be accomplished if you have an effective plan to make it happen. Arrange your life to make weight loss a priority, and you will be setting the stage to make your weight loss permanent as you make exercise and a healthy diet part of your life.
Determine the Number of Calories You Need
People tend to underestimate the number of calories they consume. They may also overestimate the number of calories they need. This can lead to frustration when the needle on the scale refuses to budge, even after weeks of dieting. Find out how many calories you need to maintain your weight by multiplying your current weight by 10 if you are inactive, and 12 if you are active. Once you have that number, subtract 500 calories to get the number of calories you will need to eat each day in order to lose 1 lb. each week. Familiarize yourself with portion sizes so that you don't inadvertently eat more than that amount. You will need to burn 3,500 more calories than you eat to lose 1 lb.
Change Your Diet
Even if you eat fewer calories, losing weight can be difficult, as it can be hard to stick to an eating plan that makes you feel deprived. Eat protein at each meal, as protein increases satiety -- decreasing the urge to snack. Eliminate foods that tend to spike blood sugar and cause cravings. Sugary desserts and cereals, white bread, white rice and other high-glycemic foods should be left on the store shelves. Fill your cart with whole grains, lean proteins, vegetables, fruits and low-fat dairy products.
Revamp Your Routine
To lose weight, you will need to exercise for 60 to 90 minutes at least five days a week, according to the American College of Sports Medicine. Rather than try to work the exercise into your existing routine, change your daily routine to make exercise a priority. Eliminate an hour of television viewing, go to bed earlier so that you can work out in the morning or eat lunch at your desk so that you can spend your lunch hour taking a brisk walk. Exercise every day while eating a low-calorie diet and you are certain to lose weight.
Weigh in Weekly
Help yourself stick to your diet by using your scale in a way that will give you useful information and motivation. Don't weigh yourself every day, as fluctuations in water weight will give you inaccurate results. This can be discouraging. Rather, weigh yourself weekly on the same day. Weigh yourself in the morning after waking up and write your weight on a chart or enter it in an online calendar. You will be able to use this weekly feedback to adjust your diet as needed.
Member Comments