How to Lose Weight and Keep It Off. Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you already know how to lose weight. If you're like most of us, you've probably lost weight many, many times.. You may even have your 'go- to' diet or exercise program, powering up your old Weight Watcher's account or starting back to the gym whenever the weight starts to creep up. But what happens when you go off that diet or stop that workout program? You gain it right back, sometimes with a few extra pounds thrown in. So what you really want to know isn't how to lose weight, but how to lose it and then make it stay lost.. There's no real secret to losing weight. The real challenge is making it permanent. By the Numbers. Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat, you have to burn about 3. You don't really want to burn 3. To go by the numbers, you have to go through a few calculations: Calculate your BMR (basal metabolic rate). You have some options for how you can do this: Option 1: Do the Math - Use this revised Harris- Benedict formula to get an estimate of your BMR: Male: (8. Provides weight loss solutions through education. Offers articles on exercise, diet, fitness, weight loss tips, and metabolism. How To Lose Weight At Home Anja lost 98lbs. Home Weight Loss Workout; Workout Tips for Faster Weight Loss; Home Weight Loss Diet. How to Lose Weight. There are many reasons why you might want to lose weight. If you have been significantly overweight or obese for a long time, then you might have. Female: (4. 47. 6 + 9. Option 2: Use an online calculator like the one below. It'll do all of the math, including calculating your daily energy expenditure and thermiceffect of food so that you don't have to. This is the minimum number of calories you need to eat each day. Cancel that gym membership! Why regular exercise WON'T help you lose excess weight. Contrary to conventional wisdom, breaking a sweat won't shift stubborn pounds. Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you. Important Note: No calculator is 1. BMR. More about your metabolism. Calculate your total daily energy expenditure (TDEE). For this you multiply your activity level with your BMR : -Sedentary........ BMR x 1. 2 (little exercise)- Lightly active...... BMR x 1. 3. 75 (light exercise)- Moderately active... BMR x 1. 5. 5 (moderate exercise)- Very active....... BMR x 1. 7. 25 (hard exercise)- Extremely active... BMR x 1. 9 (hard exercise daily)Keep track of how many calories you eat. For at least a week, enter and track your calories online (e. Fit. Watch) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day. Calculate the thermic effect of food (TEF) - Multiply your total food calories by 1. Your body actually burns calories to digest food, which is a nice, passive way to burn more calories. Compare your numbers. Take your BMR number x your activity multiplier. Compare that number to your food calories, minus your TEF. If you're eating more, you'll gain weight. If you're eating less, you'll lose weight.. Caution: Remember, these are only estimates and some experts guess that these numbers could be off by as much as 1,0. One reason for the error is in the difficulty in estimating our daily activity levels. Many of us may say we're 'moderately active' when we may actually be 'lightly active.' And, of course, our activity levels can change from one day to the next. Example: Mary is 4. These are her stats: BMR = 1. Activity Level = Moderately Active (1. Food Calories = 2. TEF Calories = 2. Mary's BMR/Activity level is 2. She's eating about 2. TEF). That means Mary is eating about 1. Is There an Easier Way? There isn't an easier way to lose weight, but there is an easier way to figure out how to lose weight, if these formulas are a little too much for you. The absolute simplest involves one thing: Make small changes in your diet and activity levels every single day. With this method, you don't always know how many calories you're cutting, or how many calories you're burning. But, if you're doing more movement than before and you know you're eating less than before, you are creating a calorie deficit and the weight loss will follow, even if it's slow. Some ideas: Instead of.. Do this.. An afternoon Coke. Drink a glass of water. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med & Sci in Sports & Ex: Feb, 2. Vol 4. 1, Issue 2. Kelly, Mark. Retrieved August 2. Think about it for a moment; you can easily eat just one wrong thing and end up eating more calories than you're burning, even if you exercise. I don't say this to make you paranoid about every bite you take, but it's important to understand how this energy balance works so you can get it right. Say you've been eating great all day, tree bark and lemon wedges, water instead of Coke, etc. You've been walking all day and you even finish a workout that burns another extra 3. You rock. Then you go to dinner and have two margaritas and a glass of wine along with dinner. Your drinks alone are worth up to 4. That doesn't mean you have to starve yourself or that you can't have a margarita from time to time. However, if you really want to lose weight, you have to commit to more exercise and less tequila. How Much Exercise Do I Need? Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 2. However, it's important that you choose the right workouts - Workouts you enjoy and workouts that take you into your target heart rate zone so you can burn more calories. There are some workouts that are better than others for burning calories including: The caveat is that these workouts are very advanced and done at a high intensity. If you're a beginner, even if you used to workout like a crazy person, start with a beginner program to avoid injuries, burnout and misery. It takes time to build the strength and endurance for high intensity exercise. Where to Start. You have lots of options for how to start exercising. You could put on some shoes and head out for a walk right now and that would be a great place to start. I also have some programs and articles that offer a little more guidance: The real key to the weight loss process has nothing to do with actually losing the weight. Most of us can easily figure out how to cut enough calories to do that, right? What we can't figure out is how to keep that weight off. There are a number of reasons we regain weight: Following unrealistic diets or exercise programs we can't sustain, for example, or completely giving up on healthy eating and exercise during the holidays. We also tend to think that there's an end to all of this healthy lifestyle stuff. That, as soon as you lose the weight, you can finally enter the 'maintenance' phase of your program which, for many of us, means we don't have to exercise as much and we can finally stop monitoring every single bite we take. Unfortunately, there is no maintenance phase to the weight loss process. To keep the weight off, you have to do at least as much exercise as you did to lose the weight and, frankly, you may have to do more. The more weight you lose, the less energy your body expends during exercise and the more you have to do to get the same results. Not fair, I know. So, keeping the weight off has more to do with how you start the weight loss process than how you finish it. To that end, you have to set yourself up for success and to do that you'll need to find a few things: A Way of Eating You Can Live With for the Long Term. Notice I didn't say 'diet,' simply because most of us can't follow a diet for more than a few weeks at a time. Diets, by their very definition, involve restrictions and while we can usually handle a certain amount of restriction for the short- term, in the long- term, we rebel. Sometimes, violently. You may find more success by moving away from the dieting mentality and more towards a way of eating. Or maybe it's time to ditch dieting altogether. More about creating a healthy diet. An Exercise Program You Can Live With for the Long Term. There are so many ways to exercise these days, almost anyone can find something. Exercise at home, at the gym, using videos, using free online workouts, using email exercise programs, working out with a friend, with a trainer, with your dog, on your bike, with your Wii.. So, where do you start? First, you start with something simple like a walking program, or whatever sounds doable to you. Then you do the following: Don't give up just because you hate something the first time you try it. Everything will feel hard at first, so give yourself a chance to practice a few times before deciding whether something works or not. Try to find workouts that fit your personality. Start easy to avoid burnout and injury. Think of the first few weeks of exercise as a learning phase for both your body and mind. This isn't the time to go all out.. Don't be surprised if your weight doesn't change all that much during the first few weeks or months. That's normal, so don't stop working out just because the scale doesn't change. Forget about weight loss. It sounds crazy, but forgetting about weight loss and focusing on being healthy can actually lead to greater weight loss success. Flexibility. The same workout program won't always work from week to week, maybe even from day to day. Recognizing that is the number one tool for consistent exercise. It's always better to do something rather than nothing. This 4 Week Jumpstart Program is the perfect place to start if you're busy and don't know how to fit it all in. Forgiveness. Sometimes you'll screw up. You'll quit, skip your workouts, eat too much, hurt yourself.. We're just imperfect creatures that way. It's essential that you recognize these little failures as assets to your overall success. When you can do that, you can forgive yourself and then you can get right back to it. Keeping the weight off would be so much easier if there were just one thing you had to do.
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