Nutrition

5 Easy And Fast Weight Loss Tips

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 is a big difference. It is tempting to opt for the first type of tip. Looking for shortcuts and quick results is part of human nature. The problem is, you’ll be back to square one when the weight comes back (and it will) when you lose weight fast. Here are some weight loss tips that will help you do what is necessary to achieve permanent weight loss and expect to be healthy for life.

Weight loss tip #1:

Keep a food and exercise diary for a week. Keep track of calories consumed per day and calories burned per day. Do not cheat ! Drop everything. Being honest with yourself is a crucial 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 part of these weight loss tips and figure out what you should be consuming per day.

Weight loss tip #2:

Learn the basic formula for weight loss. Calories in should be less than calories out. We all have a certain amount of calories that, for our height, weight, gender, age, and activity level, will only maintain our current weight. These calories are spent on the daily needs of our bodily activities like breathing and digestion as well as our normal activities, whatever they may be. Calculate this amount of calories using a calorie calculator. If you want to lose weight, you need to do two things:

1. Reduce that caloric intake.

2. Increase the amount of calories burned.

Weight loss tip #3:

Healthy and sustainable weight loss occurs over time. One to two pounds a week is the recommendation to achieve this. One pound of fat equals approximately 3500 calories. Therefore, if your goal is to lose one pound per week, you should have a calorie deficit of 500 calories per day. If you’re aiming for two pounds a week, that deficit should be 1,000 calories a day. If you’ve determined that your calories per day to maintain your current weight is 2,000 calories, reduce your intake to 1,750 per day and burn an additional 250 calories. It could be as simple as eating half a sandwich for lunch instead of a whole sandwich and taking a brisk two-mile walk. If you want to achieve two pounds of weight loss per week, don’t reduce your calorie intake too much.

Weight loss tip #4:

Read food labels. Nobody wants to spend the rest of their life counting the calories of everything they put in their mouth. Understanding portion sizes and caloric amounts is crucial in the beginning, but after a while you’ll be able to pare down most of what you eat. You will probably be surprised at first too. It hardly seems fair that a serving of ice cream is half a cup! As painful as it may be, you need to know this so that when you think about eating 350 calories of non-reduced fat ice cream, you realize that filling that bowl of cereal with what you thought was one serving is really more like 1000 calories. . A slice of bread corresponds to one serving of bread and generally contains around 100 calories. I started eating open sandwiches when I figured this one out!

Weight loss tip #5:

Realize that what you are doing now is one of the most important things you can do 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 who lost ten pounds last week on the fad diet she tried! In five to six weeks, I guarantee she will have gained most of that weight back and you will reap the rewards of your slow and steady weight loss. Not only that, but you will have acquired the tools and knowledge to keep the weight off for good!

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