Weight loss occurs only when the body uses more calories than its intake. Exercise is one of the quick way accomplish this, it may not be practical for some people due to health conditions. One thing everyone has to remember and check themselves was “energy in plus energy out is equal to you now”. However losing 2.2 pounds or 1 kg every week does not lead to anything special. The most important things for you to cut down the amount of calories that you take in, alter your eating habits, and increase your physical activity.
Balancing your calorie intake
Losing weight depends on balancing the calories burned with calories intake. You will lose weight only when your intake is with fewer calories. No pills will do any magic for weight loss. 1 pound is equal to 3500 calories. 2.2 pounds equals to 1 kg means you need to plan according to how much you want to lose. The calorie intake should be less and add exercise for boosting your further calorie reduction. Keep your calorie limit in mind when deciding what to eat and drink. For example, if your calorie limit is 1,800 calories per day, think about how those calories can be split up among meals, snacks, and beverages over the course of a day. If you eat a larger lunch, think about eating a smaller meal at dinner. Try to take 1200 calories per day.
Create your own diet plan for weight loss
If you are not exercising to burn calories, you must trim them your diet in order to lose the weight. Try to eat 1200 calories per day. Eating plan should contain fewer calories. Slashing 500 calories a day leads to a loss of 1 pound per week (1 pound equal to 3,500 calories). Divide your meals to 6 per day without snacks and including breakfast According to the USDA Food Guide, a 1200-calorie meal plan could include 1 cup fruit, 1 ½ cups vegetables; 4 ounces of grains, cereals or breads; 3 ounces of meat or legumes; 3 cups nonfat milk and 17 grams of healthy fat or oil, which is approximately 3 teaspoons.
Exercise’ a physical activity for weight loss
Exercise reduces your risk of a host of chronic diseases including heart disease, osteoporosis, Type-2 diabetes and certain types of cancer. Getting some amount of physical activity each day will help you create a lasting healthy habit. By combining cardiovascular exercise with strength training and flexibility training, you can get the most of your time spent working out. It is recommended that spending 30-minutes daily on aerobic activities such as brisk walking or jogging. A 155pound individual walking for half an hour at a pace of 3.5 miles per hour burns 149 calories. If you are not doing regular exercise, start slowly and work up to longer, more intense exercise sessions.
Drink plenty of water
Drinking plenty of water helps in reducing weight. It flushes out toxins from the body and promotes speedy digestion which results in weight loss. The benefits of water are numerous. Water will speed up your metabolism. A recent study says that drinking water daily will burn 1, 74, 000 calories per year means 5 pounds lost in a 1year by just drinking water. Generally men need 3 liters of water per day and women need 2.2 liters day.
Eliminate the Junk food
If you keep processed, packaged goods around the house, most won’t begin to decompose or smell. Our bodies are not made for these synthetic foods. Stick to natural diet. If you don’t know what’s in it, try to avoid it, better do not eat it. Cakes, cookies, chips and sodas throw everything in your kitchen. If you are going out opt for healthier choices. Many junk foods, such as baked goods, fast food and potato chips, are high in calories, which can lead to weight gain. Eliminating these types of food from your diet is a simple way to reduce your caloric intake so you can burn more calories than you consume. Too much sodium contributes to an increased risk of kidney disease and high blood pressure. If your diet contains too much sugar, you have a higher chance of weight gain and tooth decay.
Eat more fruits and veggies
Many fruits and veggies actually weigh a lot adding bulk to our diet, but they won’t provide that many calories. So if we want to lose weight, it’s crucial to stick to lower calorie foods to make up this volume. And that’s where fruit and vegetables play an important part in a weight loss diet. Eating more fruit and veg is essential both for good health and to help us lose weight.
1 apple, banana, pear, orange or other similar sized fruit
2 plums, satsumas, kiwi fruit or other similar sized fruit
1/2 a grapefruit or avocado
1 large slice of melon or fresh pineapple
3 heaped tablespoons of vegetables, beans or pulses
3 heaped tablespoons of fruit salad or stewed fruit
1 heaped tablespoon of raisins or sultanas
3 dried apricots
1 cupful of grapes, cherries or berries
1 dessert bowl of salad
1 small glass (150ml) of pure fruit juice
Change your preparation methods
Switch to steaming, grilling and boiling food. Anything that involves coating, buttering, or battering should be considered off-limits. It adds extra calories that your body doesn’t even register; the feeling of satiety comes from the food, not what’s cloaking it. Try to use extra virgin olive oil, canola oil and walnut oil. Monounsaturated fats can help to improve blood cholesterol levels, thereby reducing risk for heart disease and obesity. Avoid salty dishes to restrict your arteries, raising blood pressure. It has dramatic health benefits. Never eat till your stomach is full, stop before you burp out loud. Proper sleep helps in proper metabolism and a good metabolism will help you lose weight