- Diet & Weight Loss
Plan to lose weight naturally and permanently
The best way to lose weight is to lose weight naturally. Know what experts say about losing weight.
Finding the right way for effective weight loss is the first thing you should get right. Do not fall for any product or pill that promises to shed your weight rapidly. Be patient. Do not rush.
Best way to lose weight is to approach it from two sides - eating healthier and living an active lifestyle. Eating limited calories and losing more definitely leads to losing weight.
Gather the right information and combine it with your own efforts instead of cash. Believe me you can do it yourself. There is no need to spend thousands of dollars on some waste products or pills.
You have to work on two major areas:
- Developing healthy eating habits
- Making yourself physically active
This is the most effective combination that has worked for me over the time and can do miracles for you too. But remember it works if you work it out. It may sound a bit hard to do at first but this way you are going to lose weight naturally and permanently.
Start with smaller aim like losing 1 pound a week. You can aim a bit higher after a couple of weeks by improving your efforts when you get used to your new lifestyle. I know its hard to give up all your favorite stuffs
Know your current stats of health. Get a rough estimate about how much you are overweight with bmi.
BMI (Body Mass Index) is the most accurate and most widely used standard for estimating any individuals obesity level. It is used by doctors and medical institutions across the world.
You can easily see your bmi according to your height and weight using bmi chart.
It gives an weight range that is ideal for you.
Explore yourself a bit
Calculate how much calories you need to carry out your daily routine.
Eat within this calorie limit. It will take some efforts but it's definitely worth it.
Now your plan to lose weight. The best strategy to lose weight is to do it slowly and regularly. You can do it by changing your lifestyle to a healthier lifestyle.Move yourself gradually towards it.
Start it by giving up your wrong eating habits. Here is a small list of food which makes you fatter everyday. You can start right ahead by giving up these foods -
- Fast food
- Sodas (soft drinks)
- Fried foods
- Sugary foods
- Ghee and butter
These foods do nothing but makes you fat. You can quickly gain excess weight eating these food regularly without even realizing from where the fat is coming. For losing weight first you have to stop gaining weight. Giving up these foods will greatly help you in your way to losing weight.
Whenever you need to eat these foods substitute them with healthier food choices. You can replace your burger with salad and your soda with olive oil ....keep doing it. Learn healthy eating habits.
Quick tip - Do not waste your calories on drinking something. Drinks does not satisfies your hunger. Eating something light having the same amount of calories will be much more satisfying for you.
Some of the healthy food choices are -
- Whole grains
- Dairy products
Keep an eye on what you eat:
Watch what you are eating throughout the day. Plan your meals a day before so that you can decide what you can eat to keep yourself within your calorie limit. See calorie list of foods to find out how much calories a particular food have.
Step 3 :
Making yourself physically active is equally important as to control your calorie intake. Healthy eating when combined with physical activity creates the magic combination. Eating limited calories and burning more is the key to weight loss. It simply doubles the effect.
Now some basics -
How much calories you have to burn to lose one pound.
1 pound of fat = 3500 calories
Means you have to burn 3500 calories to lose 1 pound of your body weight. Aim to burn 500 - 700 calories per day to lose 1 pound in one week.
So how to burn these 500 calories ?
There are a lot of exercises that you can do on your own with small apparatus & burn these calories with some efforts in a couple of hours. The key is to keep yourself active. Yes you have to bring your efforts on the table to do it.
You can combine different exercises and insert them into your daily routine.Start with small duration and then increase it gradually after every 2 - 3 days until to reach that level. For instance you can start with 20 - 30 mins a day and increase duration to 45 mins after two days and then to 1 hour after 2 more days.
Its not necessary that you do it in one continuation. You can work out in small sessions too like 1 hour in morning and then the other hour in evening. But do it whenever you get time. Make it a part of your lifestyle and you will feel the difference in couple of weeks.
You can start with these :
- Rope jumping / skipping
- Swimming - It's a great overall exercise
- Or just play the music and dance. Its my personnel . I had burned a lot of calories this way and of course it has other benefits too - You add a new skill in your personality and builds your confidence too.
Another great idea is to play games. While playing games with others you can burn calories without trying to do so. Some good light games to start with are :
- Table tennis
You can burn few more calories by doing all the small works at your home like watering plants, raking, your lawn etc. Every effort is going to count. But don't keep it to hectic to hurt yourself. Try to shift yourself to it slowly and gradually.
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