osing Weight the Healthy Way
How to Lose the Pounds
If you want to lose those last couple of pounds for summer, or just want to mantain a healthy weight, here are the most important things to know while doing it.
word of caution on pills, eating diet programs and diet supplements.
How to Lose the Pounds
If you want to lose those last couple of pounds for summer, or just want to mantain a healthy weight, here are the most important things to know while doing it.
word of caution on pills, eating diet programs and diet supplements.
- Diet pills can help a little, but in the end they hurt you more than help you. you could get addicted and dependent on them
- If the weight losing product you want says something about eating whatever you want, no limits, or extreme weight loss then the product is not telling you the whole truth.
The Truth
The sad truth is, is that you can not lose weight while eating what ever you want and without any bounds. If that were the truth, everyone would be losing weight. And losing a large amount of weight in a small amount of time is dangerous to your body.
Get a Goal
To lose weight, depending on how much you want to lose, you will need to set a time goal and how much you wanna lose. Be realistic. Don't say Oh I want to lose fifteen pounds in two weeks. That is very very harmful to your body and it would discourage you in the end when you don't make the goal. Think of it as a formula. 1-2 pounds a week is healthy weight loss. Eating healthy+ exercise= weight loss=happier you later on.
DRINK LOTS AND LOTS OF WATER- every single day your body needs eight glasses of 8 oz glasses of water. DAILY! this is will help you feel fuller and not eat as much. Sugary sodas, teas, and even low fat smoothies and coffees are full of calories. You know when you are hydrated enough when your urine is clear colored and you are dehydrated if your pee is color of lemonade.
Stop When Your Body Says STOP- Sure that cake slice calls to you but is it really worth it? Especially when you already ate. If your body tells you that you are comfortably full, you should listen. It means that you don't need anymore to eat and function well. You have everything you need at the moment. If you really want to eat the greasy and oozing in sugar foods, go ahead. But modesty is essential. Don't eat a pound bag of low fat chips and expect to lose a pound. Not gonna happen. Analyze the often looked over nutrition facts. You will be surprised at how many calories are in so little.
Dig In...Sometimes
It is ok to have that 540 calorie slice of cheesecake or that lucius cream pie, but not everyday. Not even every week. If you usually eat a lot of greasy, unhealthy, processed, or sweetened food, it will take you longer to adjust to different food. Your body craves sugary and unhealthy food due to additives in many processed foods. And because it simply is used to that diet. Break the habit by mixing in celery sticks and low fat ranch in your diet. Instead of chips, eat pretzels. Got soda? Try milk, water, flavored water, green tea. Gradually as you make healthier decisions and add better choices to your diet, you will crave the sugary food less and you will be fuller longer.
Be conscious on what you eat and if needed, keep a food journal. It can be a lot of work to remember what you ate but it gets easier and it pays off. Once you realize what unnecessary things you eat and can shave off of your diet, losing weight will be that much easier.
How Much Should you, him ,and I lose?
Grown males should eat about 2500 calories a day. However, to lose 1 pound a week, you need to kill 500 calories a day. So 2000 calories for men to burn 1 pound a fat a week.
Grown women should eat about 2000 calories, so shave off 500 calories a day.
This can be preformed through eating healthier or exercising.
Also, limit yourself on fast foods, they are processed and full of not good things. Go for fresh colorful foods.
Here is a list of foods that fill you up fast with out having to eat a lot. They keep you fuller longer too.
Eggs
Beans
Salad
Penut butter (a tablespoon is enough for one day, too much can pack the calories on)
whole grains
oatmeal
apples, and fruits and veggies in general
WATER WATER WATER (They don't keep you as full as the foods above though)
Water
Water is essential to losing weight because it increases your body's metabolism that burns calories. MYTH- Drinking too much water or at a certain temp makes you bloat.
The more you drink the more you pee the more flushed out and clean you are inside
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Exercising:
Exercise is a great way to manage your weight if you don't want to give up that daily donut. It gives you something to do, possible friends if it is a team sport, and it increases your mental health (ie. you will feel happier). Exercise does not mean you have to go run a hundred laps, or go do an ironman. Although that is impressive if you do. All you need is some motivation and some imagination.
Use stairs not elevators
do some pushups, squats or sit ups during commercials while watching tv
get outside and walk thirty minutes a day
go to the gym (use treadmill. stairstepper. assortment of muscle building machines)
go to class that specializes in something (dancing, yoga, cardio)
tv classes (many many videos on exercising like P90X, zumba dance, etc)
make a group of your own that does a sport you love (partner with neighbors, family, friends and have fun being healthy together)
Remember to drink lots of water. I know I have said this mulitple times, but it is so important especially if you are exercising a lot.
These tips will give you the knowledge you need to start off successfully and end successfully on your journey to a healthier, leaner body. If you have any questions or comments, feel free to pm.
Have any other concerns or just want to talk? Go ahead. Pm me.