Everyone is looking for that magic pill that will take off the excess pounds easily. Unfortunately, it does not exist. Being overweight can lead to diabetes, heart disease, sleep apnea, depression and other illnesses.
The new fad diet may help you lost weight initially. However, in the end, the pounds may come back and your health suffers from a lack of proper nutrition. What can you do to lose weight and to keep those pounds from coming back?
First, you need to determine the proper weight for you. There are charts or you can use the following formula to see your percent of body fat.
(Weight x 703) Divide that total by ( Height in Inches x Height in Inches)= BMI
BMI should be between 18.5 and 24.9 for adults over 20 years of age.
BMI under 18.5 is underweight
BMI 25-29.9 is overweight
BMI 30 and over is considered obese
If it is over 30, it is considered obese. Women tend to be higher along with older adults and athletes. Let’s try a couple of example. They are 5 feet tall and weigh 140 Lbs.
BMI=(140×703)=98,420 divide that by
This person should lose a few pounds. Let’s say, they lost 15 pounds and now weight 125.
BMI= (125X703)=87,875 divide that by
The new weight falls in the acceptable level of body fat. Most women and inactive men need about 2,000 calories daily. Active women and most men need about 2,500 calories daily. Here are some common sense tips to help you lose weight safely and to keep those pounds from coming back. Just following one or two of these tips will probably not result in the proper weight loss.
To lose 1-2 pounds weekly, need to reduce your current calories by 300-500 daily. The best way to do this is to keep a journal and track everything you eat and drink for at least a couple of weeks.
Exercise at least 30 minutes a day. Reducing calories by itself will not help you without proper exercise. This could be brisk walking. It is easier to do, if you have someone to walk with you or it could be a dog if you have one.
Eat less fat and sugar. Fat intake should not be more than 30% of your total calories.
Eat 4-6 meals daily. It is better to eat more often smaller meals and portions. Breakfast is the most important meal. Avoid fast food if possible.
Eating more protein will be beneficial.
Drink at least 64 oz. of water daily. Cutting out soda and alcoholic beverages can be one of the best ways to lose weight. Drinking water also helps flush out the toxins in the body.
You must set realistic short term and long term goals. If you don’t have a goal, it will be much harder to be successful.
Having a positive attitude along with the previously mentioned goals could be the most important things in losing weight. The first few pounds are the hardest to lose and a positive attitude is needed to reach your goals. It will not be easy, but it can be accomplished.
If you do weight training, it will build muscles. These new muscles will help burn more calories.Be realistic, set goals and having a positive attitude with some diet changes can make your weight loss a reality. The commercials can tell you how easy it is to lose weight. The reality is you must have proper diet and exercise to make this happen. By following these tips, you can be on your way to a new smaller you.