If you're like me, you can always use safe, reliable ways to help lose weight.
Losing weight is a lifetime commitment to healthier eating and exercise habits, and that can certainly sound like a daunting task. However, getting the proper tools at your disposal makes this much easier. So, if you're dieting as best as you can, but still screaming, "Help me to lose weight!", do not fear: I've got some tips that ought to make your weight loss journey smoother.
1. Count Calories
National weight loss programs and all the mysterious African herbs in the world can scream "Easy weight loss" all they want, but, unfortunately, there is no secret to weight loss. To lose weight effectively, you must consume fewer Calories than your body uses each day. That's it, really. Incidentally, 3500 extra Calories of energy translates into a pound of fat, so if you leave a 500 Calorie deficit each day, you will lose one pound each week, guaranteed. This tidbit of knowledge is essential to help me to lose weight, and it is for anyone else, as well.
To figure out how many Calories your body uses each day, follow these steps:
1. Use an RMR Calculator, such as this one. It will ask for your sex, height, age, and weight, and spew out your RMR, or resting metabolic rate. This is a competing formula with the BMR; both serve the purpose of determining how many Calories your body expends resting each day.
2. Scroll down that page to your proper activity factor, and look at your new RMR.
3. Subtract 500 from this number: this is the number of Calories you must consume each day. For instance, if your new RMR with the activity factor was 2000, you'd need to eat 1500 Calories each day to lose one pound a week.
From there, I recommend using a Calorie calculator like FitDay, which immensely served to help me to lose weight. Every food you eat needs to be tracked. If a food is not in their database, you can create a custom food.
Track your exercise, as well. The big thing to help me to lose weight was thinking of losing weight as nothing more than a subtraction problem. Some gyms have machines that track how many Calories you're burning as you use them. If not, FitDay, and most other Calorie calculators, have databases filled with activities and how many Calories you expend doing them.
So, if you decided to be a bad boy/girl and have a second slice of cheesecake, check on FitDay to see how far that put you over. Then, go work off exactly that many Calories and be done with it, and you're back on track! Simple as that.
2. Chew Gum
Please, take this tip that really, really managed to help me to lose weight: chew sugarfree chewing gum! Sugarfree chewing gum has less than five Calories, so chewing a few sticks every day isn't really even worth counting.
I find that, while growing accustomed to losing weight, the urge to snack grows increasingly. The good news is that, with gum in your mouth, going through a bag of potato chips is quite difficult. Sugarfree chewing gum keeps your mouth busy and gives you quite a realistic illusion that you are, indeed, eating.
So, go visit a store locally and try out some new flavors. Make buying sugarfree chewing gum something to look forward to. This way, you will be content with chewing some delicious gum rather than munching on some delicious (but fattening) ice cream.
3. Weigh yourself once a week
Pick a day of the week where you will weigh yourself with a scale. Scales aren't too expensive anymore, and I recommend that you stop by a store or shop online for one. It's important, however, not to obsess over your scale. As the old adage goes, "A watched pot never boils," and all you will see are random fluctuations of weight that will depress you to no end.
Rather, on the day of the week you have selected, wake up, use the bathroom, and weigh yourself
immediately. This is the time of the day when your weight is unchanged from activity and food and, incidentally, it will also be the time when it is likely the lowest. Knowing when to weigh myself did help me to lose weight because I knew that the data would be regular and reliable.
However, if you know you've been dieting good for a week and it doesn't drop by at least a pound, make sure you've checked your RMR since it decreases as you lose weight. If it hasn't changed, don't worry - your body may just be having an off day. You're looking for long-term results, so the fact that you're eating healthier and exercising will translate into weight loss over time.
4. Reward yourself
After your last weigh-in every month, if you've been dieting, exercising, and thus lost some weight, it's time for a reward. You want to eat a whole pint of ice cream? Do it. You want to go watch that new scary movie and eat a large, buttered popcorn and drink a 44 oz. Dr. Pepper with it?
Do it. You want to go to the amusement park, buy an extra-large fry, snow cone, and funnel cake, and become horrendously nauseous on the MegaCoaster? Do it. And you know what, don't even count your Calories on this day. This is your REWARD day. This is for all the hard effort you have put in to lose weight.
The important lesson is that indulgence should be something you do sparingly, but you should still do it. Why? Because it makes life fun. Just because you're losing weight doesn't mean you need to be a giant stick-in-the-mud when it comes to eating for leisure. The important thing to help me to lose weight was just to remember not to do it very often!
5. Follow through
So, let's say you've hit your weight loss goals. What changes? Well, hardly anything. All you do now is add that 500 Calories back to your RMR, since you no longer need a Calorie deficit. Then, you proceed like you have been for the past however-long-it's-been-since-you-started-weight-loss. I can't say is if I've hit this point yet, but when I do, it'll make all these tips that served to help me to lose weight worthwhile.
Some yo-yo'ing at this point is okay, but I still recommend weighing yourself once a week to make sure you aren't making any 5-pound gains and reverting back to your old eating habits and a lack of exercise.
Also, if you'd like, you can still track your Calories; however, you may be comfortable enough with how much your body needs that you'll naturally eat the right amount. With any luck, you will reach this point. (With any luck, so will I.)
So there you have it: five tips that ought to satisfy your cries of, "Help me to lose weight!" Happy dieting!