Top 10 Secrets To Losing Weight
If you can master the following 10 things you will be well on your way to your weight lossgoals, in no time at all. Read, learn and then turn them into actions. Actions that will help
you achieve your ideal body weight .
1. Calorie Consumption
Just this once I want you to forget about what foods you are eating, when you are eating and
why you are eating. I want you to realize that weight loss comes down to one simple formula
which is calories consumed vs calories burned. To lose weight efficiently your body needs to be
burning more calories daily than you are consuming. The average adult female needs a
minimum of 1,200 calories a day just for regular human bodily functions, where as the
average male needs roughly 1,500 calories. Depending on the amount of activity, physical
labour and exercise in a day, these numbers can be slightly higher. But generally a healthy
weight loss diet for the average female would be between 1200-1500 calories daily and
1500-1800 for the average male.
2. Calorie Burn
To lose weight you need to be burning more calories throughout the day than you are
consuming. Sitting around all day doing nothing burns very little calories. Getting out and
being active through sports, activities, hobbies, physical labour and exercise is what will help
you lose weight. Walking is great but it’s not enough. If you have a physical job, that is great
also but still not enough. You need to designate at least one hour a day for a vigorous workout
which elevates your heart rate and get’s you sweating. Try to be active and sweat for a
minimum 60-90 minutes a day for an additional 500 calorie burn daily.
3. Food Labels
Understanding food labels is crucial when it comes to picking out your groceries and
preparing your meals. First off always look at the list of ingredients for starters. The
first 3 things on that list should NOT be any kind of added sugar! Look for natural
ingredients. Next learn and understand how the “calories” and “serving size” works. For
instance 175 calories per 1/5 serving, does not mean it’s only 175 calories in the box of
Kraft dinner. That would be 875 calories. Add cheese and butter and milk and you are well
up over 1,000 calories for just ONE meal. Also keep an eye on the amount of sugar and
sodium in any food item. Sugars and salts are added to foods to give them more flavor but
are just more bad calories for your body
4. Portion Control
Eating healthy is one thing but knowing the serving sizes and calories in those healthy
meals you are preparing are just as important. One could have the healthiest diet but still
be consuming too much food causing them not to lose any weight at all. Before starting your
diet try to keep a weekly food journal, counting all the calories you are currently
consuming in your current diet. Find the average daily total for the week by adding up the
7 days worth of calories and dividing it by 7. If this number is say 3000 calories on
average a day and your new diet will consist of 2000 calories a day, that will be 7000
calories less per week you consume. Make note of this, 3500 calories is equivalent to 1lb
of body weight. So by knocking out 1000 calories a day in your diet you will be losing 2lbs
every week from diet alone!
5. Eating Frequency
It’s very important to NOT consume all your daily calories in just 1 or 2 sittings. It’s also very
important you don’t go more than 3-4 hours MAX without eating. Your metabolism needs to
keep burning all day, so you need to be throwing fuel on the fire every couple hours. Try this
basic setup. Eat breakfast within an hour of waking up, morning snack 2.5 hours later,
followed by lunch 2.5 hours later, then your afternoon snack 2.5 hours later and finally dinner
again 2.5 hours later. Add pre and post workout snacks where they may apply.
6. Food Preparation
Cooking healthy can be time-consuming and is often used as an excuse by people about why
they don’t do it. It’s important and can make life a lot easier to plan out your meals for the
following day the night before. You can even go to the extreme of preparing your weeks worth
of meals in one night of cooking as well. Pre cooking and storing food in your freezer in
containers can be very quick and effortless. Using zip lock bags to store food in the
refrigerator the night before is very helpful. Carrying a cooler with you to work to store your
food and keep it fresh and cool is a must!
7. Strength Training
Building lean muscle through resistance training will help speed up your metabolism. The
more lean muscle you can add, the faster your metabolism will become and the quicker you
will burn fat and lose weight. It also will make it easier to support your goal weight once you
reach it and give you a more hard and defined look as opposed to soft and spongy.
8. Cardiovascular Training
Whether you go outside for a run or prefer the comfort of an elliptical at home or the gym, an
hour of cardio each and every day is a must! Try to get your heart rate into a fat burning zone
of around 125-135 beats per minute and sustain that for the duration of the hour. This will
help you optimize your fat loss as well as burn a good 400-500 calories. An hour of cardio at
this level every day is equivalent to about 1lb of weight loss a week.
9. Rest and Recovery
Often over looked but just as important as exercise itself is the resting stage. Make no doubt
about it, your body repairs, restores and goes through all its physical adaptations while it
rests. Results are conceived at the gym but born in your bed. If your body is sore, you should
rest it. Avoid training the same muscle groups on back to back days. If you are not getting a
full night sleep and giving your muscles a chance to repair themselves you will hit a plateau
real fast and struggle to find results.
10. Support Group
Having a supportive significant other, an encouraging group of friends and a family that has
your back no matter what is crucial to your weight loss success. Surround yourself with people
who also want to be active, exercise and eat healthy. Avoid people who will tempt you to drink
profusely, be lazy and easily get you off track or secretly wish for you to fail.
- How To Eat Healthy And Lose Weight
- A Guide to How Healthy Diet
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