Struggling with weight is a common battle for people all across the nation. Finding realistic tips for healthy and successful weight loss can be difficult and frustrating! There are 1000's of suggestions and tips on weight loss which may make it hard to know what works and what doesn't when it comes to weight loss.
Recent figures from the Centers for Disease Control and Prevention show that about 67% of adults are currently overweight. Although many do attempt to lose weight, this number stands to prove that weight continues to be a huge problem within our society.
So many people have the same complaint about weight loss, they diet and exercise but see little or no results. A lot of diet plans are not healthy or succesful, they leave dieters starving and longing for seconds! The truth is it doesn't have to be so hard. You might be surprised to find that one of the reasons you are not losing weight is because your not eating enough!
Commonly, people make the mistake of thinking they have to eat next to nothing to lose weight but the truth is the less we eat the less we will lose in the long run. Fad diets that leave you starving may shed off the pounds fast at first but eventually your body needs food and when you give in to what your body needs you may end up going overboard therefore gaining back all the weight you lost plus some. Furthermore, there comes a point when your body realizes the lack of calories it's getting and then go's into starvation mode. In starvation mode your body hold's on to what it has left making it almost impossible to lose any more weight. Not only will the weight loss stop but the extreme lack of calories can lead to serious health problems. These fad diets are by no means a healthy or successful road to weight loss.
If you are a so called "yo-yo" dieter sit down and think about all of the diets you have tried. After all of those diets, over X amount of time, have you seen lasting, successful weight loss? Were you looking for a quick fix only to end up back at the same weight or heavier a few months later? Your answers say a lot about your dieting patterns. Most people are looking for that magic solution, that quick fix, that golden pill that makes it all go away. The truth is there is no such thing and sadly we don't realize this until we have invested great time into it! In the amount of time spent on those various "lose weight fast" diets you could have settled for a more realistic, healthy weight loss program, skipped the starvation step, and been well on your way to your goal by now.
It is often hard to accept but the ultimate key to healthy and successful weight loss is and always will be the same: slow and steady. You should never feel deprived, let alone starved. Long term, successful weight loss is a long term process but it is lasting. If you are ready for a healthy way to lose weight for good here are a few realistic tips for healthy and successful weight loss:
Weight Loss Tip 1- Determine How Many Calories Your Body Needs
There are a few ways to do this. The easiest is to go online and type in "calories needed for weight loss" a few sites will come up that offer a free, simple calculator. www.calorie count.com is a good one it's simple, quick and free. You simply plug in your weight, height and activity level and it calculates your daily calorie needs. You may be very shocked at what you find. Another great way to figure out your calorie needs is to do a metabolism test. This can be done at your local gym. It can cost anywhere from $40.00 to $200.00 but it is very accurate. You will find out exactly how many calories a day your body burns doing nothing but existing, then they will factor in all of your other daily activities, and finally they will come up with the amount of calories you need to consume for healthy and successful weight loss. It is actually a really neat test and well worth the price you'll pay to get it done.
According to the United States Department Of Health and Human Resources website, it takes 3,500 calories below your daily calorie needs to lose a pound of body fat and it takes 3,500 calories above your calorie needs to gain a pound of body fat. So to lose a pound a week you would need to consume 3,500 calories less than what your body need to maintain it's current weight (again this amount can be determined by using an online calorie calculator) this works out to be 500 calories less a day. So if you found out that you need 2000 calories a day to stay at the weight your at right now you would decrease that by either eating 500 less calories or working out more to burn calories. For example, you could eat 400 calories less and work out to burn another 100 calories equaling the 500 calorie deduction you need per day to lose a pound a week.
Weight Loss Tip 2-Exercise
Yes, working out can be a pain especially if it is not part of your current routine. Truth is you'll eventually get use to it and you may even grow to enjoy it. You should try to work out 5-6 times a week. The more you work out the more calories you burn, the more calories you burn the more calories you can eat. It may take awhile to understand this concept as it does seem contradictory. Here's the deal, let's say you figured out how many calories you needed to lose weight as stated above and your daily caloric intake to lose weight was 1500 calories then today at the gym you stayed and did the treadmill for a half an hour and burned 200 extra calories. Now you could, if you desired, add those 200 calories to your daily allotment and still lose weight. Most people wouldn't even think about working out more to be able to eat more but hey if it means being able to eat the foods you love than go for it!
Weight Loss Tip 3 -Track What You Eat
ne of the best tips for healthy and successful weight loss is to write every single piece of food that you consume down on a piece of paper along with the amount of calories it contains. This may seem like a pain but it will be very beneficial. When you write down what you are eating you are 1st of all making sure that you are consuming the right amount of calories and 2nd making sure that you are consuming the right type's of foods. When you right down your food you are held accountable and nothing slides by. When you are not cautiously counting your calories you may be unaware of the little bites here and there that add up to hundreds of extra calories a day which could prevent weight loss or even cause weight gain. There are many websites that list calorie content for free, soon you'll get to know how many calories are in what and you wont even have to look. It gets easier to track with time so stick with it, it will be worth it.
Weight Loss Tip 4- Eat Foods That Are Good For You AND Foods That You Like
Dieting doesn't have to mean chicken and broccoli every night. Give yourself choices. There are plenty of low calorie, healthy foods that you can eat and still lose weight. Your meals "should" contain 1/4 protein 1/4 starch and 1/2 vegetables and or fruit but if they don't oh well-don't sweat it! Yes, you should strive for this but truth is it doesn't always work out or you don't feel like it and that's fine once in a while! Keep counting your calories and do the best you can. Don't fall off the band wagon because you ate half a plate of pasta and then say forget it, thinking it's all over because you didn't eat the right thing and then eat everything in site! It's okay to eat the foods you love just watch your portions and count the calories.
Weight Loss Tip 5- It's Okay to Indulge Once in a While
Whatever you do don't deprive yourself of the things you love. You don't have to give up chocolate or ice cream if these are the things you crave. You need to indulge in your favorite foods every once in a while, if not you are likely to find yourself wanting them more which may lead to overeating when you finally allow yourself to have these foods. The key this tip for weight loss is moderation. Yes, you can have ice cram just not 1/2 the cart, measure out 1 cup or 1/2 cup, making sure you check the calories and deduct it from your daily calorie allowance. There is no need to completely cut out the food you love in order to lose weight.
Weight Loss Tip 6-Pre-packed Snacks
Portioning out snacks for the upcoming week is a great tip for healthy and successful weight loss. Measure out foods you plan to snack on and put them in a separate storage container or zip lock baggie. This makes it easier to know how many calories your eating and it helps to avoid overeating. In addition it allows you to grab a quick healthy snack instead of grabbing the first thing you can find when your starving or in a hurry. Good foods to pre-pack are grapes, pretzels, popcorn, nuts, your favorite candies that can be eaten throughout the day, etc.. Another great way to track calories and have great pre-packed snacks is the 100 calorie packs you can find great varieties at your local grocery store they have everything from cookies and chips to ice cream and candy all pre-packed with only 100 calories.
Weight Loss Tip 7- Keep Your Expectations Realistic
When trying to achieve healthy and successful weight loss set expectations that you can meet. Really think about a goal that makes sense to you. Don't expect to lose 10 lbs. in a week just because you started making great, healthy changes. Sure there are things you can do to lose a great deal of weight fast but remember this type of weight loss is healthy and is only temporary. Slower, realistic weight loss is more about a lifestyle change and the results are much more rewarding then any quick fix alternative. Write down your goals and look at them often, it will help keep you motivated. Also keep track of your weight loss, it's a great way to look back at what you've accomplished!
Always remember to check with your doctor before starting any diet or exercise program! With the above tip's you should start losing weight at a healthy, steady rate and before you know it these small changes will really start to pay off! Remember you are not alone, believe in yourself and keep your goal in sight. If you mess up every now and then don't get too discouraged or disappointed. No one is perfect and dieting isn't always easy. No matter what, don't ever allow your disappointment to conquer your determination for weight loss. Stay focused and keep trying you'll get there eventually!