Losing weight is a struggle for most people and may seem like an uphill battle. However, with proper technique, anyone can successfully lose weight in a timely manner. Instead of trying cleanse or diet pills that can leave you feeling deprived and unsatisfied, go the healthy route with diet and exercise. Get ready to impress everyone in your next high school reunion or wedding because you will be pounds lighter
The simple solution to losing weight is to reduce your daily calorie consumption. Sounds simple, but many have a hard time trying to figure out their own daily calorie needs. The recommended daily calorie intake for each person depends on many factors: gender, age, physical activity, lifestyle, etc. In order to find out their own personal caloric needs, dieters should consult a doctor or nutritionist to get an accurate calorie amount that reflects their lifestyle.
Dieters should know that one pound is equivalent to 3,500 calories. To lose one kilogram a week, a person would have to cut out 500 calories per day. You can do this in a by cutting out 250 calories and participating in some form of physical activity that burns 250 calories. Losing more than two pounds a week is not a good idea as you are more likely to lose water weight rather than actual fat.
The best way to melt off pounds, is to get your heart racing. USDA recommends at least 30 minutes of activity a day to maintain a healthy lifestyle. Moderate activity can include feet, dancing, golf, gardening and cycling. But to lose weight, people should amp up their activity routines. Try to increase the amount of time in your exercise or intensity. Incorporate some form of vigorous activity in your daily routine and watch the weight melt away. High activity may consist of running or jogging, swimming, weightlifting and participate in competitive sports team sports.
Instead of evading certain food groups while trying to lose weight, balance your plate with vegetables, fruits, healthy fats and carbohydrates. Depriving yourself of a certain food group will cause you to binge later and you will gain the weight back. USDA says that those who want to lose weight should follow these dietary amount per day: 3 to 6 oz. of lean protein, 2 cups of fruit and vegetables, 3 or more ounce-equivalents of whole grain products, 3 cups of fat-free or low-fat milk (or milk related) products, and less than 10 percent of calories from saturated fatty acids.
Beware of Sugar
Added sugar is the enemy of those who want to lose weight. Foods like cookies, candy, pies and fruit drinks lacks nutritional value and therefore should be avoided as much as possible. Eating high-calorie sugar products should be kept to a minimum because the body needs vitamins and nutrients from other foods, not cookies and cakes.
If you really need something sweet, substitute with fruit instead, or keep portions small. Remember that losing weight is all calorie consumption and balance: A cookie will not cause you to get a pound, but four cookies can.
Get enough sleep
Getting an adequate amount of rest is essential to losing weight. The body needs rest and sleep to function properly. Self Magazine says, “Getting enough sleep can keep the body from storing fat. Night owls who log fewer than six hours of sleep are 35 percent more likely to gain weight — average, 11 pounds over six years — than those receiving seven to eight. sleep deprivation increases cravings for sweets and starches, and also causes the body to produce more of the stress hormone cortisol, which is linked to belly fat. “Without sleep, you will not have any energy to exercise, and you want to run on empty.