If we're talking weight loss, then we're talking calories. Losing weight is very difficult for many of us, and I'm including myself here, but it ultimately boils down to one, and only one, simple fact. The pounds will fall off if you torch those extra calories. It's as simple as that. No complex scientific formulas, only physics 101.
If we can figure out how to consume fewer or burn more calories, the weight loss will quickly follow, as night follows day.
Lowering your calorie intake is not so hard really. You are not asked to make unreasonable sacrifices. Reducing the number of calories eaten doesn't need to be unpleasant or difficult at all. No need to be too anal about keeping score of the calories, a rough idea is enough, but knowing which foods contain empty calories is a good idea.
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These useful suggestions will make the calorie burning easier, so that weight loss will also be easier.
Read over the information in the article, decide how you want to approach the situation and attack. It's a good idea to have incremental goals and reward yourself with an (inedible) treat.
Calorie and Weight Loss with Healthy Substitutions
You don't need to deprive yourself of all the fun foody stuff, but it is advisable to swap to healthier options. For instance, the chocolate craving has you in it's hot little grip. By succumbing to your lust for a high-fat, high-sugar dessert you've had as many calories as an entire meal. If you are serious about weight loss, then calories, the foods which are high in calories and which ones are low, should be on your mind.
If it's too hard for to give up processed foods straight away, try swapping to something lower in fat. You will get the chocolate flavour you crave at a low calorific cost. The substitutes are not ideal but they are fine as a first step if it makes it easier.
Good alternatives include low-fat dairy products, lean cuts of meat, air-popped popcorn or rice cakes instead of chips, trans-fat-free margarine instead of butter, and whole fruit instead of fruit juice.
Calorie and Weight Loss by Eating More
Sounds good to me. More food and fewer calories sounds like an odd couple. However scientific studies have shown that you have more control over your appetite if you eat small, frequent meals.
This strategy tackles the problem 2 ways. First, it keeps you from getting too hungry. The leading reason why people give up their diets is because of excess hunger. Control your hunger and you take charge of your calorie count.
Second, frequent mini-meals are good for keeping the metabolism pumping. You will burn more calories this way. It's vital that you keep your metabolic rate running high. For this reason missing breakfast is not a good idea. It's many hours since you last ate and your metabolism needs a wake-up.
Crash diets don't work and this is why. Your metabolic rate drops, your body thinks it's starving, gets stressed and goes into survival mode, clinging desperately to every last molecule of fat like a drowning man clutching a piece of wood. Eating frequent small meals keeps the metabolism running high and assists fat burning.
Foods for Calorie and Weight Loss
You job will be made easier if you can remove simple carbs from your diet. Highly refined, white sugar and flour products are where a lot of simple carbs lurk.
Animal fats and margarine contain fattening and harmful trans and saturated oils. They hate your heart and want to clog it up and over-work the poor, little pumping thing.
A healthy weight loss diet needs a little oil, which you can get from fish, nuts, olive oil and avocados.
Fresh vegetables and fruit, beans, very lean protein, whole meal pastas and breads are all good additions to your weight-loss diet.
Drinking green tea instead of coffee or black tea gives your metabolism a jolt. Use a little honey instead of white sugar or artificial sweeteners. I know, don't call you honey.
Don't forget to drink plenty of water The daily recommendation is around 4 pints a day. More if you have a physical lifestyle or in the summer. Drink before you get thirsty to keep hydrated.
Calorie and Weight Loss with the Daily Chores
Losing weight doesn't have to be as time-consuming as some people think. Most of us have hectic schedules and don't have a lot of extra time to workout but doing chores also burns excess calories.
Use the stairs at home or work as your personal 'stair-climber'. Take a lunchtime walk. It will burn off a few calories and up your metabolism.
Lawn work and gardening burn a surprising number of calories each hour. Put in some effort and your body will feel better and you'll also you'll burn a bunch a calories.
Take the dog and a frisbee to the park. You can have fun with you kids or you dog, or both, and burn calories at the same time.
Parking your car a short distance from the office or the shops adds a little exercise to your errands.
If you go to work by train or bus, walk to the station or bus stop after the one you usually go to. It doesn't take much longer and burns a couple of hundred calories. If you usually drive to work, and it's not very far, consider cycling instead when the weather is being kind.
These are small changes that add up to big rewards.
Calorie and Weight Loss with Yoga
Yoga is a great exercise for beginners. It's just about perfect because it exercises the body, all of it, and calms the mind. It builds strength, increases flexibility, and helps prevent heart and metabolic diseases.
Yoga is also a terrific stress reducer. It encourages your body to stop hanging on to excess calories in the form of fat. If you make yoga a part of your daily routine, you will notice physical and emotional benefits right away.
Start by doing 15-30 minutes of yoga each day. Search online to find a good yoga sequence for beginners or better still, join a class. Don't let the more advanced, tied-in-a-knot poses scare you off, even yoga masters had to start somewhere.
Now that you've learned some tips for weight and calorie loss without depriving yourself, it's time to put your plan to work. Try to make one small change per week until you've grown accustomed to your new lifestyle. After a few weeks, losing calories will be second nature.
When you have achieved your goal, please don't revert to your old habits. It would be a shame to see all that good work wasted.
You can increase your food intake slightly so as to maintain your new svelte figure and not keeping shrinking into nothingness, but be gentle with your body and take care of the funny looking thing, it's the only vehicle you're going to get.
So let's get into action. Plan Your Work and Work Your Plan....
All the best to you... and very good luck.
McGarrett
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