If you want to lose weight, the best way to do this it to follow a plan that stretches over a few months.
This might seem very long but the results will be much better and the weight will stay off long-term.
Weight loss might sound simple. You have to eat less, be more active but anyone who has ever tried to lose weight knows that it more complex.
To be able to lose weight, your diet is the most important factor.
Weight loss should be 80% diet and 20% exercise. If you are grilling yourself in the gym but are stuffing your mouth with garbage, you are wasting your time.
If you do not exercise but still eat less, you will lose weight but when you combine a diet and being active, you are maximising your full weight loss potential and shortening the time of losing weight.
When you are following a 9 month weight loss plan, you are saying good-bye to an unhealthy lifestyle by creating new habits.
With perseverance and determination, you will see results and feel like a new person.
Setting those weight loss goals
A 9 month period allows you to set realistic goals.
The ideal healthy weight loss rate is just 1-3 pounds per week. Results may vary individually, but exceeding 3 pound per week without any medical supervision, may become a problem.
A realistic goal per month is 5-10 pound but be sure that your end weight is reachable.
How many calories?
Did you know that a pound of fat = 3500 calories, which is a lot of calories to burn to lose weight.
This is why how many calories you consume is more important than the number you burn through exercise.
We all need to take in calories daily for energy and various other bodily functions, but depending on your weight, you should eat 250-750 fewer calories than what you need a day to lose weight.
It is recommended that you never go lower than 1200 calories consumed daily because your body will not receive the necessary nutrients, will not have enough energy and you will also notice your metabolism will slow down.
When you do not take in enough food by drastically cutting calories or even starving yourself, your body goes into starvation mode.
This means that when you do eat, your body will store that food because your body thinks it will not get food soon and slows down your metabolism. This is when you pick up weight, even when you are only eating lettuce leaves.
The great thing of combing exercise with a healthy eating plan is that you are burning calories when you move.
Not everyone can count calories efficiently, and if you are one of the unlucky ones then you may want to try a website or app like MyFitnessPal to help you count calories.
What should you be eating?
Good foods to include:
- Whole grain – oatmeal, tortillas, wraps, bread, pasta
- Meat – turkey skinless and chicken, fish, seafood, lean beef, eggs
- Vegetables – spinach, cucumber lettuce, squash, broccoli, legumes asparagus, celery, and sweet potatoes
- Fruits – bananas, apples, peppers strawberries, watermelon, tomatoes, raspberries, and peaches
- Dairy – light cheese, skim milk, and yogurt
- Healthy fats – avocado, nuts and tuna
Other tips for success
Some tips you have probably heard before but with your new-found determination will be easier to follow include:
Cut out the garbage
Comfort food is delicious. However, when you cut out fried, processed and any take away food, you will soon start to see those excess pounds melt away.
You should drink water
Water must be consumed daily to help your body stay hydrated and to flush away toxins. About eight glasses will do the trick.
Eat your veggies
Your digestive system needs to be active to support weight loss.
Green veggies like beans and spinach will assist with this. Veggies must form a part of your dinner.
Stay away from extras
Tasty things like gravy, added sugar and butter is extra calories you are adding.
Make sure you eat breakfast
Breakfast is the most important meals since it restarts you metabolism after a night’s rest.
Avoid eating in front of the TV
When you are eating in front of the TV, you are not thinking of how much you eating and will eat more than you should.
Change to whole grain
When making pasta, or rice, use whole grain products.
Whole grains assist in the digestive system since it contains fibre. This can also help blood sugar levels stay constant, which will help eliminate cravings.
Don’t forget exercise
You need to do aerobic activities. Like walking, swimming, or cycling for 15 minute, four times a week.
I would also recommend strength training too as it also burns calories, even after you have stop exercising, because muscles need calories as fuel.
Exercises to include are lunges, squats, lifting weights, and pushes.
Don’t weigh yourself too often
It is best to weigh yourself weekly.
Weight fluctuations are normal because factors like your period, water retention, muscle gain and illness plays a roll.
Stay motivated and focus on your end goal
This is your tool to help you become that person you know you can be. Hopefully the tips found in this article will help too.