Weight Loss Basics

April 9, 2013 at 9:08 am

At it’s most elementary, reducing your weight is about burning more calories than you eat. That seems not difficult, but if were really that simple, none of us would have a weight problem. Often we take drastic measures to see final results — diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose fat but what happens when you go off that diet or stop that crazy workout program? You have it all back and even more. The best secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run.

Rules of Weight-loss

To lose one pound of fat, you need to burn around 3500 calories over and above what you already burn doing daily life. That looks like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. Nonetheless, by taking it step-by-step, it is possible to determine exactly what you have to do daily to burn or cut out those extra calories.

Listed here are ways to reduce calorie intake without having to alter your diet significantly.

Cure high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Reduce the chips by integrating each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with numerous salads.

After breakfast, make water much of your drink. At breakfast, proceed to drink orange juice. But through the entire rest of the day, focus on water instead of juice or soda. The regular American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories per year – or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger feeling of bounties the way that food does.

Irregular eating routine also disrupt your body’s fat burning capacity, which makes it harder to lose weight in the first place.

Carry a palm-size notebook anywhere you go for one week. Note down every single morsel that enters your lips – even water. Reports have found that people who sustain food diaries wind up eating about fifteen percent less food than those who don’t.

Clean up your closet of the “fat” clothes. When you’ve reached your target weight, away from or give away every piece of clothing that doesn’t fit. The concept of having to buy a completely new wardrobe if you gain the weight back provides as a strong inducement to maintain your new figure.

All of these things will influence your health in a positive strategy. Ultimately, don’t be tempted to skip breakfast – or any meal in losing weight. While skipping a meal will decrease your calorie intake for that hour, it can leave you much hungrier later on. Not only are you more likely to overeat to compensate, but you may often make bad options to fill the gap: a cereal bar just isn’t as healthy as a bowl of cereal or as filling, leading you to ‘need’ something extra for lunch.


Entry filed under: General Health.

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