When it comes to losing weight, you can take the easy way or the difficult way. The difficult way is the unhealthy way. It involves severe caloric restrictions, avoidance of food groups and the aid of one or more unproven supplements. The easy way involves making dietary adjustments and increasing your level of activity.
Restriction
For you to lose weight, you have to create a caloric deficit where more calories are being burned than are being consumed. An easy way to do this is by cutting back your daily intake by 500 to 1,000 calories. This can put you in a position where you can conceivably lose 1 to 2 lbs. on a weekly basis. To make it easy to track your progress, use an online reference like The Daily Plate.
Healthy Diet
Eating the right kind of foods is of utmost importance when you want to lose weight. Keep your choices low in saturated fat and high in nutrients. Step away from the deep fried foods, fast foods, commercials baked goods and processed meats. Substitute them with healthier options like chicken breasts, fish, lean beef, low-fat dairy, whole grains, beans, fruits and vegetables.
Multiple Feedings
Instead of eating two to three times a day, spread your meals into five or six smaller portions and eat every few hours. This can help keep your metabolism revving, give you lasting energy levels and also keep you feeling satisfied. Create meals that are balanced with protein and high-fiber complex carbs. An easy meal example would be cottage cheese with berries and chopped-up nuts mixed in. Be sure to start your first meal as soon as you get up.
Slow Eating
Eating fast can lead to excess intake. It can also cause indigestion. An easy way to lose weight is to pace yourself during your meals. Take a bite of food, place your fork down and thoroughly chew and swallow before going for another bite.
Muscle Mass
Building muscle can do more for you than raise your self confidence levels. It can also contribute to a higher resting metabolic rate. Take advantage of this by doing weight training two to three days a week. Perform exercises like push-ups, lateral raises, back rows, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps and three to four sets.
Cardio Exercise
Cardiovascular training is one of the most important aspects of weight loss. It is during cardio that your body burns the most calories. You should do it four to five days a week for at least 45 minutes. The easiest forms of cardio are the ones that you enjoy doing. Brisk walking, running, elliptical training, swimming, jumping rope and biking are all worthy examples. You can also incorporate more physical activity into your daily routine by walking during your lunch breaks, parking at the far end of parking lots and exercising while watching television.
Member Comments