The first step towards successful weight loss is to realize that there are NO magical solutions to losing weight. Sensible eating combined with regular exercise is the ONLY effective way to reduce weight without regain. No diet pill can do this for you.
Here are some sensible eating suggestions. Yes, they may sound obvious, but they do work – unlike many weight loss I can think of.
Eat Fewer Calories
The best formula for losing weight is to decrease the number of calories you get while increasing your physical activity every day. Depending on how active you are, you may need between 1,500 — 2,500 calories a day. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
Eating less fat and sugar will help you to reduce calories. Choose lower-fat options where possible. Eat lean types of meat, poultry, and fish. When drinking soft drinks choose sugar-free brands. Reduce your alcohol intake.
Adopt Portion Control
Eat smaller amounts of food at each meal. You can also try eating more small meals throughout the day, rather than three large meals. Eating little and often helps maintain an efficient metabolism.
Aim to Lose Weight Slowly
It is best to aim for losing 1/2 to 2 pounds a week. By improving eating and exercise habits, you will develop a healthier lifestyle. And, this will help you to control your weight over time. Remember, losing weight is the easy bit – keeping weight off is the tough bit!
Include Treats in Your Diet
Usually it’s helpful to eat a small amount of a favorite food, no matter how fattening. This reduces possible cravings and helps you to treat yourself in moderation which is important for long term weight control.
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How to Burn Calories & Reduce Weight
A good way to lose weight is to get active, burn calories and raise your normal metabolic rate. This helps to keep your body in good condition and it helps to motivate you to lose weight.
How Exercise Helps You to Lose Weight
Let’s say you eat a 2.7oz almond croissant (approx 360 calories).
- If you jump rope, you can burn off all these calories in about 33 minutes.
- If you walk at 3mph, you can burn off these calories in about 72 minutes.
- In addition, exercise helps to raise your metabolic rate, which makes it easier to lose weight.
- Finally, exercise also helps you to lose weight by boosting your motivation to stick to your weight loss program.
Note: all calorie-burn figures are approximate. They are based on a 150 pound woman. If you weigh more, you’ll burn more calories. If you weigh less, you’ll burn less calories.
How to Lose Weight
In order to lose weight we need to develop two important habits. We need to eat fewer calories (calories-in) and burn more calories (calories-out).
Diet pills don’t help us to lose weight because they don’t help us develop better eating habits.
Lose Weight by Eliminating a Bad Weekly Habit
A Mars bar contains about 295 calories.
It is not an ideal food if you want to lose weight.
By NOT eating a Mars bar, once a week, you save about 15,340 calories, per year.
This is the equivalent of about 4.4 pounds of weight.