We are inundated with such a variety of weight loss tips, all claiming to be the solution. Pills, shakes, and powders are advertised promising instant weight loss. However, most do not work. If there is weight loss, the weight returns causing yo-yo dieting. The key is a lifestyle change, which can be accomplished gradually over time. Losing weight and keeping it off depends on several factors including health, exercise as well as food and calorie intake.
HEALTH
Health is an all too often overlooked aspect of dropping extra pounds. It should be the first step before starting any weight loss regimen. A visit to your doctor will rule out any physical reasons for difficulty in losing weight. For example, hypothyroidism lowers the metabolism, causing both weight gain and difficulty losing weight regardless of the amount of calories consumed.
Lack of sleep contributes to weight gain by physiologically stressing your body and increasing its fat storage. Lack of sleep also makes you feel hungry more often than when you are rested. When feeling fatigued, you are more likely to eat food with higher sugar and fat content for an energy boost. At least 8 hours of sleep each night will contribute to your weight loss goals.
EXERCISE
Incorporate physical activity into your lifestyle to increase your metabolism and burn excess fat and calories. Some form of exercise should be done 5 times a week in order to lose weight. Arrange your workouts around your lifestyle and schedule so that it is convenient. Enjoyable exercise activities are the best option because you are more likely to be consistent. Walk or bike for 30 minutes per day. Arrange a weekly tennis game with a friend and sign up for an exercise or weight training class at your local gym. Physical activity with friends will make it more fun and social. Joining a class is another method of staying motivated and consistent. In order to shed extra pounds, the amount of calories burned through exercise should exceed the number of calories consumed.
FOOD and CALORIE INTAKE
Both calorie intake and type of food should be considered for weight loss. Calculate your BMI (basic metabolic rate) to determine the minimum calories that you need in a day. Lack of awareness of calorie intake contributes to unknown extra calories sneaking into your diet. If you are eating high calorie food, then replace it with something with lower calories. You will be surprised the difference it will make in weight loss over a short time.
Food that is unprocessed, high in fiber and nutrition, and low in fat, salt, and refined sugar is preferable for weight loss. Complex carbohydrates, vegetables, fruit, fish, and lean meat are beneficial to weight loss. Eating several small meals each day rather than 2 or 3 large meals has been shown to contribute to weight loss.
Losing weight is accomplished by overall lifestyle changes that will last the rest of your life. This involves regular exercise and lowering caloric intake by managing portions and eating healthy food. You will not only keep the weight off, but also feel healthier and more energetic.
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