- Diet & Weight Loss
How to Lose Weight to Your Ideal
Weight gain or loss is a simple math equation, calories in and calories used up. It's not a sexy or interesting diet, it doesn't have a great cover on it; it just takes determination, a little self discipline, and a strong desire to reach your goal. You have to really want to lose weight, because it is an arduous and difficult journey that will tempt you at every corner as some form of sabotage that is lurking everywhere. A well-meaning loved one hands you a gift from the new dessert eatery, or your spouse surprises you with a box of Bon-Bons, "because he loves you." There are certain rules you will have to set before the day of carefully planned dining, and everyone in your family needs to be on the same page with you.
It Takes a Village to Lose Weight
Firstly, inform you friends and family of your plans to slim down. Explain to them you are in it for for your health and well-being. You would appreciate their help, such as not bringing home temptation from fast food restaurants, or doggy bags from Sardis. "Everyone has their job," and that includes having a little patience for the crabby person eating salad. So, let's begin the journey.
Step One: Set a Goal for an Ideal Weight
The "Ideal" weight you choose to aim for may be purely subjective, or maybe a number on a chart at the doctor's office. Whatever the reason, it must be logical. If you have a large frame, obviously you may not see 115 pounds on the scale. Be honest with yourself, think of your health, and be inspired by people who are healthy.
Calculate Your Weight Loss Strategy
1. Calculate Your Calories for a Basal Metabolic Rate (BMR)
Your weight is a simple math equation that deals with what goes in and what comes out. If your goal is to weigh 135 pounds, you can calculate your calories to reach that goal. Just plug in the numbers:
An Ideal Weight of 135 Pounds for a Female
Weight x 10 + ( Weight x 1)= Calories Daily
135 x 10 + 135 = 1470 Calories Daily
An Ideal Weight of 150 Pounds for a Male
Weight x 10 +(Weight x 2) = Calories Daily
150 x 10 + 300 = 1800 Calories Daily
How Many Calories are You Consuming Daily?
Conversely, you can calculate the number of calories you are currently consuming to maintain your current weight by using the same formula. For example, a man who weighs 220 pounds:
220 x 10 + 440 = 2640 Daily Calories Consumed to Maintain 220 pounds.
Calculation of a Female that weighs 180 Pounds:
180 x 10 + 180 = 1980 Daily Calories Consumed to Maintain 180 Pounds.
Step Two: Write it all Down
Although new calorie counting apps and websites will help you add up the calories you consume, it is important that you physically write your consumption of calories down on paper. It is a powerful psychological tool that helps you visualize what calories you truly are consuming. Designate a small notepad and carry it where ever you go. Write down what you ate and the subsequent calories. Stop eating when you hit your daily calorie allotment.
Step Three: Plan Your Weight Loss Meals
Ensure you have successfully split your daily calories into three or five meals a day, and have the food on hand. You must be actively aware of what your are going to eat and have it available. If you go to work without your arsenal of homemade chicken salad, that maple-donut may begin to look irresistible by 1 pm. Be prepared, be dedicated... be powerful!
Ingredients for Weight Loss Success
Eat Healthy Food
Include high quality protein, fiber, and complex carbs (fruits and veggies) in your meals. Healthy fats, such as nuts, cold water fish, and avocados are excellent sources of essential fatty acids that helps your metabolism to burn better and brighter, and lose weight faster.
Say No to White Foods
Overly processed foods with flour and sugar will spike your blood sugar, crash, and leave you feeling as though your are starving. Many people who believe they have low blood sugar are actually responding to the effect of white foods on the blood sugar. One can of soda contains 39 grams of sugar, and that's about 10 teaspoons of sugar. Remove them from your diet and stick to whole foods.
Not Water Again!
Stay hydrated and drink water. I know you've heard this before, but water will stave off cravings and make you feel full. Our thirst centers don't work as well as they should. A low grade thirst may make you crave ice cream or milk. Drink water, wait 20 minutes, and re-evaluate how you hungry you feel.
Make Sure You Include Volume in Your Diet!
When you are eating less, your stomach may not tell your brain "you're full," and you may stay hungry, even after a meal. The stomach and intestines have an amazing system for communicating with the brain, and there are receptor sites in the digestive tract that trigger volume and satiety . Eat a high volume of veggies, beans, fruits with fiber, and air popped popcorn. Don't go over your daily calorie goal, but save calories for the high volume foods to feel full.
Exercise to Stay Busy
Exercise is a good reason to get out of the house and away from the kitchen! Go for a walk or a bike ride. Visit your vegan friends, or stay home and work on that project you've been thinking about for awhile.
Don't Weigh Yourself Daily
Try to think of your calorie counting as a lifestyle, not a fad or crash diet. Give your body time to adjust to the new you. Instead, weigh yourself once a week or even less often. You will notice the weight loss in your clothes, and people will begin to compliment you.
I Miss My Comfort Foods!
One of the big obstacles is missing the macaroni and cheese or pizza. Strong cravings for your favorite foods will arise if you're under stress. The fact that you are cutting out these foods is stress in itself, but positive coping mechanisms can strengthen your resolve. Distract yourself with activities you enjoy, or find a support group online that may help you stay strong. Having a calorie counting buddy to call when you need help is one of the best strategies you can have to maintain a successful weight loss.
There is No Such Thing as Failure
If you go over your calorie limit one day, forgive yourself and start again. There is no such thing as failure when you are trying to get healthy, just get back to your goal and start counting calories again. Shoot for progress and not perfection.
Simple Tricks to Cut Calories When Dining Out
- Exchange a side of rice or french fries for a veggie, salad, or lower calorie soup
- Take half of the meal home with you in a doggy bag for the next day
- Skip the butter on the baked potato and just use sour cream or low fat yogurt
- Eat your salad with a low calorie dressing, a vinaigrette dressing or a pinch of cheese
- Order fresh fruit for dessert
- Don't drink alcohol before a meal, it will make you more hungry due to blood sugar issues
- If you must drink alcohol, drink a Bloody Mary or Wine Spritzer with diet soda, but only after you've eaten
Anticipate Some Barriers to Weight Loss
Sugar and Fat Withdrawal: When you begin to break down fat in the body, the fat may have toxins and undesirable chemicals that may make you feel irritable, experience headaches, or increase cravings for high calorie sweets and fatty foods. Your body is responding to "sugar and fat withdrawal" with intense cravings that beckon you to consume these foods. For most people, a few days off the "junk food" will make them feel better. Have vegetable soup in the house at your disposal, and drink plenty of water with a splash of lemon, lime or orange juice.This is the hard part, and don't lose your self resolve! Stay focused and keep strong to reach your goal.
List of Ideal Weights for Women and Men
81 - 99 lbs.
85 - 103 lbs.
86 - 105 lbs.
95 - 117 lbs.
90 - 110 lbs.
101 - 123 lbs.
99 - 121 lbs.
106 - 130 lbs.
104 - 127 lbs.
112 - 136 lbs.
108 - 132 lbs.
117 - 143 lbs.
113 - 138 lbs.
122 - 150 lbs.
117 - 143 lbs.
128 - 156 lbs.
122 - 149 lbs.
133 - 163 lbs.
126 - 154 lbs.
139 - 169 lbs.
131 - 160 lbs.
144 - 176 lbs.
135 - 165 lbs.
149 - 183 lbs.
140 - 171 lbs.
155 - 189 lbs.
144 - 176 lbs.
160 - 196 lbs.
149 - 182 lbs.
166 - 202 lbs.
153 - 187 lbs.
171 - 209 lbs.
158 - 193 lbs.
176 - 216 lbs.
162 - 198 lbs.
182 - 222 lbs.
167 - 204 lbs.
187 - 229 lbs.
171 - 209 lbs.
193 - 235 lbs.
176 - 215 lbs.
198 - 242 lbs.
Weight Loss Strategies at a Glance
Tips for Successful Weight Loss
Decide on an Ideal Weight
Calculate your daily calorie consumption with the formula
Write it all down on paper, and stop when you've reached your calorie allotment
Split up your Calories into 3 or 5 meals
Go shopping and make sure you have your food planned for the day
Include a high fiber diet with plenty of volume and water
Anticipate cravings and junk food withdrawals
Have veggie soup on hand, drink water and rest
Remember, after a few days, the cravings may stop
Drink water and stay busy
Exercise to get away from food, go for a walk, ride a bike, or do an activity you enjoy
Remain strong and stick to your goal
Never Diet Again!
People who have been successful in losing up to and over 100 pounds have followed these weight loss strategies. It is a simple math equation that works for anyone, and it is a safe and reasonable way to lose weight. The method doesn't have a new book, a cult following, or a sexy appeal to people, but it really works. Planning, anticipating, and being proactive is the way to reach your ideal weight. If you can successfully adjust to counting calories, you will never have to diet again.
This advice is in no way a replacement for professional medical instructions and people should notify their physician before starting any weight loss program or exercise