Weight-loss plans have a tendency to be restrictive, confusing and expensive. If you have to follow a system that causes this type of complication, you will have a hard time staying on track of reaching your goals. In reality, weight loss does not need to be that challenging. Be aware that you still need discipline, but the procedure can be easy.
Reduction in Calories
Reducing your daily calories is one of the easiest ways to lose weight. A daily reduction of 500 calories will promote about 1 lb. of weight loss on a weekly basis. By substituting high-fat, unhealthful foods with nutrient-dense foods, you will make this reduction easier. For example, give up deep fried onion rings, steaks, cheeseburgers, doughnuts and cream-filled doughnuts. Choose foods such as lean meats, fruits, vegetables, legumes, low-fat dairy and fish.
Snacking Between Meals
If you wait long hours between your meals, you are likely to become especially hungry. This in turn can lead to overeating and your plan to lose weight is foiled. Snacks can control your hunger and ensure you do not go on a ravenous eating spree. The key factor is to keep your snacks small. Whole grain crackers with low-fat cheese is a healthy snack, for example.
Liquid Calorie Substitution
Beverages that are high in sugar and calories all cause weight gain, just like food calories. An easy way to lose weight is by drinking calorie-free beverages in place of soda, smoothies, milk shakes, sweet teas and alcohol. Water in particular has a hydrating effect on the body and it also helps flush impurities from your system. If you drink it with your meals, you will further fill up your stomach and be less likely to overeat. To enhance the flavor of water, add cucumber or lemon slices.
Eating Out Healthfully
Be keenly aware of what you are ordering when you go out to eat. Keep your intake of cheese, dressing and butter to a minimum. Also ask your server how foods are prepared. Anything that is deep fried, pan fried, sauteed or just plain fried is high in fat and calories. Your best option is to choose foods that are baked, broiled and steamed. If your meal is large, ask for a to-go box, and place half of it in the box as soon as it comes. Use this portion for a meal the next day.
Walking
Walking is an easy form of cardiovascular exercise that does not require fancy equipment. Cardio burns calories efficiently which in turn helps you lose weight. To increase your caloric output, perform interval training by alternating back and forth from a fast to slow pace. Make your slower walks twice as long as your faster walks. For example, walk briskly for 20 seconds, and walk slowly for 40. Aim for 45 to 60 minutes of walking and work out four or five days a week.
Muscle Building
Muscle is metabolically active tissue. This means it burns a high amount of calories just to stay maintained. With a higher resting metabolism, you will burn more overall calories and lose weight more efficiently. Perform exercises that target your entire body like chest presses, upright rows, back extensions, triceps extensions, biceps curls and leg presses. Aim for two or three training sessions a week.
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