Are you looking for weight loss tips that will help you
lose weight fast or weight loss tips that will keep the
weight off for good? There's a big difference. It's
tempting to opt for the former type of tip. Looking for
shortcuts and quick results are just a part of human
nature. The problem is that you'll be right back to square
one when the weight comes back (and it will) when you lose
weight quickly. Here are some weight loss tips that will
help you do what is necessary to achieve permanent weight
loss and look forward to a lifetime of being healthy.
Weight loss tip #1: Keep a food and exercise journal for
one week. Keep track of calories eaten per day and
calories burned per day. Don't cheat! Put everything
down. Being honest with yourself is a critical step
towards weight loss. At the end of the week, you'll have a
good idea of your average calories consumed and burned per
day. Then, move on to the next one of these weight loss
tips and determine what you should be consuming per day.
Weight loss tip #2: Learn the basic formula for weight
loss. Calories in must be less than calories out. We all
have a certain amount of calories that for our height,
weight, sex, age and activity level that will just maintain
our current weight. These calories are spent on the daily
requirements for our bodily activities like breathing and
digestion as well as our normal task activities, whatever
those may be. Figure this amount of calories using a
calorie calculator. If you wish to lose weight you must do
two things: 1. Lower this calorie intake. 2. Increase the
amount of calories burned.
Weight loss tip #3: A healthy, lasting weight loss occurs
over time. One to two pounds per week is the
recommendation to achieve this. A pound of fat equals
roughly 3500 calories. Therefore, if your goal is to lose
one pound per week, you must have a calorie deficit of 500
calories per day. If you are aiming for two pounds per
week, then this deficit should be 1000 calories per day.
If you determined that your calories per day to maintain
your current weight are 2000 calories, then reduce your
intake to 1750 per day and burn an additional 250 calories.
This could be as simple as eating a half a sandwich for
lunch instead of a whole sandwich and going for a brisk two
mile walk. If you wish to achieve a two pound per week
weight loss, don't lower your calories too drastically.
Weight loss tip #4: Read food labels. Nobody wants to
spend the rest of their lives counting the calories of
everything they put in their mouths. In the beginning,
understanding portion sizes and caloric amounts is crucial,
but after awhile, you'll be able to ball park most of what
you eat. You'll probably be surprised in the beginning as
well. It hardly seems fair that a portion size of ice
cream is a half a cup! As painful as it is, you need to
know this so that when you think you're eating 350 calories
of non-reduced fat ice cream, you'll understand that
filling that cereal bowl with what you used to think was a
portion is really more like 1000 calories. One slice of
bread is a serving of bread and is usually around 100
calories. I started eating open-faced sandwiches when I
figured that one out!
Weight loss tip #5: Realize that what you are doing now is
one of the most important things you could be doing for
yourself! Healthy, lasting weight loss is a priceless
reward for all your hard work. Patience is the key. Pay
no attention to that co-worker that lost ten pounds last
week on whatever fad diet she tried! In five to six weeks,
I guarantee you, she'll have gained most of that back and
you'll be reaping the rewards of your slow, steady weight
loss. Not only that, but you'll have built up the tools
and knowledge to keep the weight off for good!
----------------------------------------------------
From a sickly little girl to a healthy chef to the stars,
Darlene Nicholson transformed herself into The "Kick in the
Butt" Healthy Lifestyle Expert and creator of the popular
DVD "The Healthy Grocery Store Tour". Visit her website
http://www.lifechanginghealthysoutions.com or grab a copy
of her free ebook "4 Steps to Permanent Weight
Loss"...guaranteed to open your eyes to how easy weight
loss can be with the right plan of attack.
http://free-weightloss-book.com/
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