In this article, lets take a look at how to lose weight effectively. Losing weight effectively means eating
healthily and reducing your daily calorie intake. Being overweight or obese raises your risk of many serious health problems, including diabetes, heart disease, stroke, high blood pressure, arthritis and even cancer. But losing even a few pounds can reduce these risks dramatically. In fact losing a couple of pounds a week by reducing calories and increasing cardiovascular workouts is the easy way to lose weight. OK, lets do some math. Lets take a look at exactly how pounds and calories relate to weight loss.
One pound = 3,500 calories, If you eat 3,500 calories more than you burn, you gain a pound. If you burn 3,500 calories more than you eat, you lose a pound. The exact number of calories a person needs depends on age, sex and activity level. men ages 41 to 60 need about 2,200 calories a day. women the same age need fewer, ususally between 1,600 and 1,800 a day.
To lose weight and keep it off, do not suffer and DO NOT DO FAD DIETS, just Make changes you enjoy and can stick with long term. Use more calories than you eat.
10 ways to lose weight effectively:
1. Take your time. Aim to lose only 1 or 2 pounds a week. People who lose weight faster are more likely to gain it back. Do not be tempted by fad diets and drugs. They do not work for long, and some are dangerous.
2. Pay attention to what you eat and drink. Keep a daily food diary for a while. Most people eat out of habit and are unaware of how much they consume.
3. Do not eat in front of the TV. Get a real plate of food and sit down at the table. Eat slowly. It takes about 20 minutes to start feeling full. People who eat too fast often eat too much.
4. Prepare more meals at home. It is easier to know and control what you eat when you prepare your own food. Home cooked meals are usually healthier and less expensive than eating out. Read Nutrition Facts labels when you shop.
5. Choose carefully when eating out. To lose weight, eat out less. Some entrees and large fast-food meals have more than 1,500 calories almost enough for a whole day When you do eat out, watch out for large portions. Split an order, or take half of it home. Choose healthier items, such as salads but watch the dressing Watch your empty-beverage calories. One regular can of soda, or one sugary drink has about 150 empty calories with no nutritional value One less sugar-sweetened drink a day = a 15lb. weight loss in a year. Drink water, unsweetened tea, or low-fat milk instead of regular soda and other sugar-sweetened drinks. 10 Weight Loss Tips
6. Eat more fruits and vegetables. Aim for 5 to 9 servings a day. They help keep you healthy and fill you up on very few calories.
7. Feel full on fewer calories. Make smarter choices. You could have 8 to 10 servings of fruits and vegetables for every one fast-food taco salad 800 calories.
9. Choose high fiber foods that fill you up: fruits, vegetables, beans, lentils, and whole-grain cereals, breads, and pasta. Have a broth-based soup or green salad at the start of a meal. Drink plenty of water at least 8 glasses a day.
9. Do not skip breakfast. People who eat breakfast lose weight easier. Skipping meals makes you hungrier and more likely to overeat. Choose healthier snacks Snack on fruits and vegetables instead of candy,
cookies, and chips Try pretzels, low-fat popcorn, or low fat frozen yogurt.
10. Get moving. Physical activity improves mood and makes you healthier even if you do not lose weight.
Get at least 30 minutes of moderate physical activity, such as brisk walk, at least 5 days a week. You do not have to join a gym or buy a lot of expensive equipment Just walking burns calories, improves heart health, and strengthens muscles. Get off the bus or subway one stop early and walk the rest of the way.Take the stairs instead of the elevator.
The ten methods above will help you lose weight effectively. Just include them in your life, they are all easy to apply. there is no need to deprive yourself of the foods you love, just eat them in moderation and you will burn fat and live a healthier happy life.
healthily and reducing your daily calorie intake. Being overweight or obese raises your risk of many serious health problems, including diabetes, heart disease, stroke, high blood pressure, arthritis and even cancer. But losing even a few pounds can reduce these risks dramatically. In fact losing a couple of pounds a week by reducing calories and increasing cardiovascular workouts is the easy way to lose weight. OK, lets do some math. Lets take a look at exactly how pounds and calories relate to weight loss.
One pound = 3,500 calories, If you eat 3,500 calories more than you burn, you gain a pound. If you burn 3,500 calories more than you eat, you lose a pound. The exact number of calories a person needs depends on age, sex and activity level. men ages 41 to 60 need about 2,200 calories a day. women the same age need fewer, ususally between 1,600 and 1,800 a day.
To lose weight and keep it off, do not suffer and DO NOT DO FAD DIETS, just Make changes you enjoy and can stick with long term. Use more calories than you eat.
10 ways to lose weight effectively:
1. Take your time. Aim to lose only 1 or 2 pounds a week. People who lose weight faster are more likely to gain it back. Do not be tempted by fad diets and drugs. They do not work for long, and some are dangerous.
2. Pay attention to what you eat and drink. Keep a daily food diary for a while. Most people eat out of habit and are unaware of how much they consume.
3. Do not eat in front of the TV. Get a real plate of food and sit down at the table. Eat slowly. It takes about 20 minutes to start feeling full. People who eat too fast often eat too much.
4. Prepare more meals at home. It is easier to know and control what you eat when you prepare your own food. Home cooked meals are usually healthier and less expensive than eating out. Read Nutrition Facts labels when you shop.
5. Choose carefully when eating out. To lose weight, eat out less. Some entrees and large fast-food meals have more than 1,500 calories almost enough for a whole day When you do eat out, watch out for large portions. Split an order, or take half of it home. Choose healthier items, such as salads but watch the dressing Watch your empty-beverage calories. One regular can of soda, or one sugary drink has about 150 empty calories with no nutritional value One less sugar-sweetened drink a day = a 15lb. weight loss in a year. Drink water, unsweetened tea, or low-fat milk instead of regular soda and other sugar-sweetened drinks. 10 Weight Loss Tips
6. Eat more fruits and vegetables. Aim for 5 to 9 servings a day. They help keep you healthy and fill you up on very few calories.
7. Feel full on fewer calories. Make smarter choices. You could have 8 to 10 servings of fruits and vegetables for every one fast-food taco salad 800 calories.
9. Choose high fiber foods that fill you up: fruits, vegetables, beans, lentils, and whole-grain cereals, breads, and pasta. Have a broth-based soup or green salad at the start of a meal. Drink plenty of water at least 8 glasses a day.
9. Do not skip breakfast. People who eat breakfast lose weight easier. Skipping meals makes you hungrier and more likely to overeat. Choose healthier snacks Snack on fruits and vegetables instead of candy,
cookies, and chips Try pretzels, low-fat popcorn, or low fat frozen yogurt.
10. Get moving. Physical activity improves mood and makes you healthier even if you do not lose weight.
Get at least 30 minutes of moderate physical activity, such as brisk walk, at least 5 days a week. You do not have to join a gym or buy a lot of expensive equipment Just walking burns calories, improves heart health, and strengthens muscles. Get off the bus or subway one stop early and walk the rest of the way.Take the stairs instead of the elevator.
The ten methods above will help you lose weight effectively. Just include them in your life, they are all easy to apply. there is no need to deprive yourself of the foods you love, just eat them in moderation and you will burn fat and live a healthier happy life.
