Losing weight is no easy task, but it shouldn't be an impossible one. So, if you've started to eat better and exercise regularly but you still can't lose the pounds, you might be doing something wrong. To lose the weight you want, fully examine your diet and exercise routine for areas where improvements can be made.
Understanding Caloric Intake
All the foods you eat contain calories, which are the body's source of fuel. However, if you consume more calories than your body needs, it won't burn them off through daily activity and instead will store them as fat. A low calorie diet is essential then to lose weight. Good food choices include vegetables, fruits, lean protein, whole grains and low-fat dairy. Poor choices include fatty meats, processed foods like chips and cookies, fast food, dipping sauces and soda. Portion size plays a large role as well. Meat portions should be no larger than your fist. Don't go back for second helpings and use smaller plates to trick your brain into thinking you're eating more than you are.
Burning Calories
It's not enough to simply lower your caloric intake to lose weight. You have to burn more calories as well. This is typically accomplished through exercise. Your current weight and activity level play a large role in how many calories you burn and how much weight you can lose. If you weigh 200 pounds and jog for an hour, you would burn 728 calories. However, if a 160-pound person performed the same workout they'd burn just 584 calories. Choosing the right activity and performing it at the right intensity and duration are essential for burning enough calories to lose weight. Calculate your daily caloric needs using a calculator like the one at MyPlate to figure out how many calories you need to burn through exercise.
Developing a Routine
Developing and keeping a routine is essential for weight loss. You can't just eat right sometimes and exercise sometimes and expect to lose weight. Instead, you need to maintain a healthy diet and a consistent exercise routine every day of the week to see the results you want. According to the American College of Sports Medicine, you need between 60 and 90 minutes of cardiovascular activity five times a week to stay healthy and burn enough calories to lose weight. Choose the days of the week you want to exercise and add it to your schedule. Stick to it to consistently lose weight.
Considerations
In some cases, adopting a low calorie, nutritious diet and a moderate exercise plan isn't enough. You may have a medical condition making it difficult for you to lose weight. Hypothyroidism, which causes your body to feel sore and makes it hard to shed pounds, may be to blame. Talk to your doctor about your weight loss concerns to get to the bottom of the issue.
References
- American College of Sports Medicine: Physical Activity Guidelines
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- "Psychology Today"; Can't Lose Weight? It's Probably Your Metabolism; Jacob Teitelbaum, MD; July 11, 2008
- MyPyramid.gov: Dietary Guidelines for Americans 2010; January 31, 2011
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