I see dozens of actors, stars and other celebrities promoting the current diet fad or secret weight loss formula every day. Magazines, TV and other advertisements are literally in my face with these claims. But you know what, I don't have the income nor do I have the time to imitate what these popular people are doing. Personal trainers, exotic foods, perfect bodies, none of which I have nor can I afford! I would just like a few weight loss tips that I have the time to use, can afford and most of all will work for me. If you have read this far you no doubt fee the same.
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Well here are few tips for weight loss for you and I.
1. All weight loss plans that actually work do the same thing. Teach you how to consume less calories than you burn. A caloric deficit is the goal. This has to be achieved daily. This is weight loss at its basic level. Every successful weight loss diet must meet this formula. You and I are going to have to eat less than what we are eating now, unless we implement tip # 2.
2. More exercise will be the order of the day. Sorry, but this is inevitable if we want to loss those unwanted pounds and keep them off. This can be accomplished in easy and enjoyable ways. Walking, riding a bicycle, hiking, swimming or getting involved in any other outdoor activity that will raise our heart rate is what we are looking for. If we choose to stay indoors we will still have to do things to raise our heart rate such as calisthenics, treadmill, stationary bike, swimming, pumping iron or things like these.
3. A proper balance of #1 and #2 is the key. A balance diet and some exercise is what will work best to achieve a caloric deficit. Determine what our calorie intake should be for our age, weight and height (weightlosstest.org). We will call that our maintenance intake. Eating this much will have no effect on our weight, it will stay the same. Ad our exercise and we are now in a deficit! If we didn't add any exercise and just ate 500 calories less each day we again would be in a deficit. This equation can be adjusted any way we like to fit our needs. Here is a bonus. We actually get a 2 for 1 effect with exercise. Not only do we burn calories but we also build muscle. More muscle mass raises our metabolism. More muscle mass means the calories we need for our maintenance intake are increased. This will make it easier for us on the eating side of the equation.
4. We need to eat healthy. Read labels and learn what is in the foods we eat. A gram of protein or carbohydrates equals 4 calories. A gram of fat on the other hand equals 9 calories! This doesn't mean fat is bad, just that we need to limit how much of it we consume. Not all fat is created equal either. Saturated fats are not all that good for us whereas unsaturated fats are better. Food that is high in sugars should also be limited. Not only are they very high in calories but are also not healthy. We don't have to be dietitians, just some basic knowledge coupled with some common sense will go a long way helping us to lose some weight.
Remember, weight loss will eventually become weight management. Maintaining our proper weigh is a lifestyle and not something we jump in and out of. Gradual weight loss is best and healthiest. By eating and excising correctly we will burn fat and build muscle thereby raising our metabolism. If we need to have a little help in keeping track of all of this I would suggest an online diet program. They are great for helping us organize meals, keep track of our calories and an overall ability to stay on track. These tips for weight loss for you and I could lead to a successful weight loss campaign.
Good health to both of us!
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