It seems like everyone is in a struggle with their weight at some point or another. We're bombarded with ads for one fad diet or another that promise overnight weight loss with no effort. However, there are a few little known weight loss tips that will help you take the weight off and keep it off.
This may seem obvious, but most people have no idea how many calories they should be taking in every day. You should know how many you need to be eating so you'll know how many you need to burn to lose weight. You'll need to burn more calories than you take in to lose weight. The equation is simple:
Your weight x Your activity level=Daily Caloric needs
Sedentary (desk job, no exercise) =13
Lightly active (exercise one-two times a week, walk to bus) =14
Regularly active (exercise 3-4 times a week) =15
Highly active (construction worker, bike messenger, marathon trainer) =16
So if you're 150 lbs and you work out once a week, your caloric needs would be 150x 14= 2,100 calories per day.
*Note that the more active you are, the more calories you're allowed per day.
There are roughly 3,500 calories in one pound, so to lose a pound a week, you would have to cut back your calories to 1,600 a day or burn 500 calories a day exercising. The most effective method is a combination both diet and exercise.
Counting calories is a necessary evil...
but you don't have to count them every day. Most people eat the same foods or a variation of them every day. Select a few of your favorite meals and count the calories per meal. There are a host of websites that offer calorie counts of various foods. Once you're familiar with the approximate number of calories in your favorite foods, you can plan accordingly. After a week or two you'll be pretty familiar with your calorie counts and you won't have to count the calories in everything you eat.
By adding fiber to your diet, you will help your body digest foods faster. High fiber foods like oatmeal, apples and sweet potatoes are excellent sources of fiber. Fiber will make you feel fuller and aid in weight loss.
Eat tons of fruits and veggies which have very few calories. As a matter of fact, some dieticians will even suggest that you can eat as many fruits and vegetables as you like without counting calories. Have a huge fruit salad for breakfast, some baby carrots (you can even dip them in dressing) with lunch and a huge ear of corn with dinner. Still hungry? Have another ear. (Don't go crazy with the butter) The point is that it's very difficult to overeat and pack on pounds with fruits and vegetables.
Diet drinks are not as bad as you think
Sure diet soda tastes different than full sugar soda. You'll get used to the taste more quickly than you think. There are diet sodas on the market in all flavors. The days when only Pepsi and Coke came in diet form are over. There are diet iced teas, ginger ales, root beer and orange sodas. Keep these cold in the fridge. A 16 oz. full sugar soda can have as many as 200 calories. You can easily cut out a pound a week by cutting sugary drinks from your diet. Of course this is not a new weight loss tip, but it's one that many people struggle with.
Take weekends off
Is dieting too hard? Only diet during the week. Take Saturday and Sunday as your splurge, no-diet days. The extra calories won't kill your diet, and your metabolism will be revved up by your weekly healthy eating routine that you'll burn them off more quickly than you did before.
It's not forever
Contrary to what many people think, dieting and calorie counting doesn't have to last forever. Getting the weight off is the hardest part. You will have to maintain your weight loss, but it's much easier from that point.
By following these weight loss tips, you'll be well on your way to enjoying a fit new body.