10 Tips to a Healthy Weight

Losing weight is a never ending circle for most of us, even when you manage to lose it, it is a huge battle to keep it, that is why in this post I can with 10 tips to a healthy weight.

10 Tips to a Healthy Weight

Know your numbers. 

You can find your healthy weight by knowing your Body Mass Index (BMI).  You can calculate this number yourself or use a tool called the “BMI Wheel”. 

  1. Here is how to calculate this number yourself:
    1. You need to know you weight in pounds and your height in inches. 
    2. Take you weight in pounds,divided by your height in inches, divided by you height in inches again, andmultiply this by 703.  You are at ahealthy weight range if you number is between 18.5 and 25.9.  If your number is higher than 26, you havesome work to do!!
    3. Youcan also ask a health professional to find this number for you.

Exercise. 

It is recommended to get 60 minutes of moderate-intensity exercise a day for weight loss.  You are exercising at a moderate-intensity, if your heartbeat is elevated but you can still talk to those around you.  A pedometer is a great way to track your activity level.  It is recommended to get 10,000+ steps a day.  Get a pedometer and track your steps, then gradually work up to 10,000+ steps per day. 

Increase your fruit and vegetable intake. 

Using fruits and vegetable to replace high calorie foods in the diet like pop, chips, candy, cookies, etc. can lower your total calories per day, which will result in weight loss.  Fruits and vegetables are perfect snack foods. 

Increase your fiber. 

Fiber is found in fruits, vegetables, legumes, and whole grains.  The recommend daily allowance for fiber is 25-30 grams of fiber.  Fiber is listed on the food label under carbohydrates.  Start counting your fiber grams per day and see where you are.  If you are below the suggested amount, add fiber gradually to the diet and drink more water as you add it. 

Increase your water intake.

 People often get the feelings of hunger and thirst mixed up.  When you think you are hungry, drink 16 ounces of water, then wait 20 minutes to see if you are truly hungry.  It is important to get a minimum of 64 ounces of fluids per day.  Water is calorie-free so it makes the best beverage choice for weight loss!

Watch out for high-calorie beverages. 

Pop, fruit juice, kool-aid, lemonade, alcohol and ice tea are all high-calorie beverages.  These should be used sparingly when trying to lose weight.  No more than 16 ounces per week is ideal. 

Stay away from fast food. 

Most fast food is high in fat and calories.  Eating fast food, even if it’s once or twice a week can really sabotage a persons weight loss plan.  Pack your lunch before you head off to work or school. 

Follow “your” food guide pyramid. 

Log onto www.mypyramid.gov to get the latest information on healthy eating.  You can get a personalized meal plan online as well. 

Keep food records. 

It is a proven theory that keeping a food journal or food record is a sure way to decrease what you are eating by 20% each day.   Start keeping track of what you eat and drink each day.  If you feel real motivated you can keep track of calories this way as well. 

Don’t do it alone. 

Find someone who is in the same journey as you and make do it with them. Please who have support around them tend to achieve goals faster.  Find someone to hold you accountable! 

Those are 10 Tips to a Healthy Weight, but the best tips i can give you is that changing your lifestyle from sedentary one to active one will help you to have a healthy weight. 

How Do I Ramp Up My Metabolic Rate?

Overweight people often curse their bad genes. Usually what that means is that they have a slow metabolic rate. It is true that some people have a metabolic rate that is slower than other people.

However, it would not be a good idea to blame your genes or metabolism. That will take away power from you and make you feel like losing weight is beyond your ability.

You definitely can lose weight even if your metabolic rate is low. It’s possible to increase your metabolic rate with a few simple techniques.

Most weight loss trainers recommend weight training as a very effective way to boost your metabolic rate. Not all resistance training works. Doing bicep curls will not do much to help you. You need compound movements such as squats, deadlifts, snatches and all the other cool techniques you can do.

Using a combination of compound movements, full body workouts and proper rest times between sets, you will raise your metabolic rate and keep it up for hours.

Another technique you can employ is short quick workouts throughout the day.

Anytime you have 5 minutes to spare, you can do a quick workout. It could be 30 push-ups followed by 40 mountain climbers. Or 3 sets of 10 burpees. These are extremely quick workouts that have only one purpose. To elevate your heart rate and give your metabolic rate a quick boost.

They do not take long and can be done anywhere. Bodyweight exercises are all you need. You just need to do them rapidly for 2 to 4 minutes. What this does is that it keeps your body in fat burning mode constantly. After a few hours, when your metabolic rate is starting to drop, another quick 3 minutes of exercise will perk it up again.

Do this throughout the day and not only will your metabolic rate be at an all-time high, but you will also feel more active, fit and alert.

Daily life can be draggy and monotonous. These little workouts will challenge you and even if you are tired, once you do a quick workout, you will be all pumped up and ready to take on the world.

 

Are You Cheating Yourself On Cheat Days?

Are You Cheating Yourself On Cheat Days?

This is one of the most common mistakes that people make when they are trying to lose weight. Before going into details, we need to understand the theory behind cheat days.

The theory behind cheat days

When you are trying to lose weight, you need to be on a caloric deficit of 500 calories a day. This is achieved by eating less, making wise food choices and exercising. Since you are aiming for fat loss and not just weight loss, you need to go on a slow but steady program.

Most people who crash diet end up losing muscle and lowering their metabolic rate. This is a double whammy. Fat burning will grind to a halt and when that happens, your weight loss will hit a plateau and this can be exasperating.

Therefore, slow and steady wins the race. However, even if you diet and exercise the correct way and do your best, when your body is on a caloric deficit for 4 to 6 days in a row, it will automatically drop your metabolic rate as it tries to “preserve” its fat stores.

In order, to overcome this problem, we have a cheat day. On this day, you will aim for a caloric surplus. Preferably in the 500 to 700 calorie range. This will refresh your leptin levels and give your metabolic rate a boost. Your body will go back into fat burning mode since the body does not believe that it is starving.

This is also where the majority of people make a mistake.

They use the cheat days to gorge themselves on all the food that they can eat. Some even manage to reach caloric surpluses of 2000 to even 5000 calories. That is not a cheat day. It is chaos.

You can cause your weight loss efforts to slow down or worse. You may actually gain weight. This will cause feelings of guilt, frustration, and anger. It’s like taking one step forward and two steps back.

Find out your daily calorie requirement and add 500 or 600 to it. That’s it. That’s the caloric surplus you should aim for. Even if you wish to eat junk food or whatever your heart desires, eat them in the right amount but make sure you do not exceed your target calorie surplus.

This being said, generally, it would be best to avoid junk food or processed food. It’s just not good for your health. It may sound boring and a tremendous sacrifice forsaking the food you love.

However, thousands of people can testify that after a few months of avoiding junk food, their body totally stopped craving for these sinful pleasures.

You do not need to obsess over the numbers but you need to at least have a fairly good idea of where you stand as far as your diet and calories are concerned.

Consume adequate water daily. This is crucial! Water naturally suppresses your appetite and helps to metabolize the fat.

Watch your carb intake. Try and limit your carbohydrates, especially the starchy carbs. You should not eliminate carbs from your diet completely like what the Atkins diet recommends.

You do need carbs for energy during your cardio workouts. However, limit them and either consume them early in the day or immediately after an intense workout.

The numbers on a scale can be misleading. When people embark on a weight loss plan, they may include resistance training as part of the training regimen. Even people, who are totally on a cardio training plan, will experience a growth in lean muscle. This is inevitable.

Most overweight people have poor muscle tone. So, once they start exercising, the body starts burning fat and simultaneously gaining muscle. If you were to measure your weight on the scales, there may be no change in the numbers because the 2 pounds of fat you lost may have been replaced by 2 pounds of muscle.

Since muscle is denser than fat, your body size would have shrunk a little even though there is no change on the scale. That is why it is so crucial to track your progress by using photos or a measuring tape to measure different parts of your body. This will be a much better way to track your progress.

5 Ways To Cut 100 Or More Calories A Day

5 Ways To Cut 100 Or More Calories A Day

When dieting there are several things to keep in mind, from how often you’re eating down to the distribution of macronutrients in your food.

The bottom line is that when you’re trying to lose weight it all comes down to simple math: Calories in must be less than calories out.

That’s it.

The CDC states that a healthy rate at which to lose weight is anywhere from 1 to 2 pounds per week.

To put that into perspective, there are 3500 calories in 1 pound. In order to lose 1 pound a week, you’ll need to be at a 3500 calorie deficit. That being said, you can reach this deficit through both diet and exercise.

Exercising is a sure fire way to burn extra calories and gain muscle strength. However, it can be discouraging to go to the gym daily and not see any results.

Have you ever heard the saying that abs are made in the kitchen?

It means that no matter how hard you work out if you’re eating more calories than you’re burning you’ll never see the desired results.

It’s important to start slowly when making any changes to your diet. It would not, for instance, be in your best interest to cut out a meal or two just to meet your target calorie deficit.

There are a couple of reasons this wouldn’t work out well: first, you risk throwing your metabolism out of whack; second, the body is programmed to protect itself so if you drop your calorie intake too drastically it will hold onto whatever sugars and fats you do eat to prepare for the next famine.

Start by reducing your calorie intake gradually. Experts say that a healthy rate at which to drop your calories is from 100-500 calories per day. Here a few tips to help get you started!

1: Replacing Familiar Foods With Lower Calorie Alternatives

If you replaced your morning bagel with a Bagel Thin you’d be starting your day off with 240 calories less than you did the day before. What about that delicious bacon or cheeseburger? Going with a chicken or turkey alternative can shave off almost 300 calories!

2: Veggies Masquerading As Starches

Comfort foods are, perhaps, some of the most difficult to give up. Swapping in vegetables and preparing them in a way that mimics your favorite dishes is a huge calorie saver.

Zoodles (zucchini noodles) replaces pasta. They don’t have a strong flavor so they go great with any kind of sauce. Cauliflower does a tremendous job playing the part of the mashed potato and you prepare it the same way! Boil, mash, season, and serve. And the best part? These little tricks can save you close to 200 calories per meal!

3: Negative Calorie Foods

Yes, you read that correctly. There are foods that take more energy to burn than the calories they provide.

Choose any of the items from this list to replace one daily snack and start chipping away at those calories!

  • Celery
  • Cucumbers
  • Strawberries
  • Tomatoes
  • Watermelon
  • Grapefruit
  • Apples
  • Lettuce

4: Premeasured Portions

How often do you eat a snack straight from the bag? Eating directly from the box makes it impossible to keep track of your calorie intake. The best thing to do is to portion out your snacks for the week ahead of time.

Keep your snacks in a single serving size in its own baggie or container. You’ll be less likely to overeat and you’ll know exactly how many calories you’re taking in.

5: Play Mind Games

The Journal of Consumer Research sites several things you can do to trick yourself into eating less. Some of the suggestions seem a bit ridiculous, but they’ve got the research to back up their claims.

Their recommendations?

  • Use smaller plates/bowls: The Delboeuf illusion says that two identical items placed side by side will not appear to be of equal size if each is surrounded by a different sized circle, which in our case, is a dish. The bigger the circle the smaller the item appeared. Placing your food on smaller dishes will help you feel like you’re actually eating more than you are.
  • Make sure your dish is a different color than your food: People tend to over-serve themselves if the color of their dish is too close to what they’re eating.
  • Drink from tall glasses: If partaking in an adult beverage, swap your lowball glass for something tall and narrow. Researches from the British Medical Journal found that you’re more likely to pour larger amounts of alcohol into a short glass as opposed to a tall one.
  • Cut your food into smaller bites: A test conducted at the Arizona State University found that students who were told to cut up their bagel before eating it ate fewer calories than those who ate the uncut bagels.

Final words

There you have it! Most of the suggestions on this list are very simple to integrate into your daily routine. A swap of an ingredient here, a smaller plate there…you’ll be sure to shave off at least 100 calories, if not more, every day!

 

 

Calorie Counting for Weight Loss

When people think of calorie counting, they cringe, and while all of us wish we could eat whatever we want without gaining weight, for most of us this is simply not reality and not how it works.

Calorie Counting for Weight Loss

While there are some people who can eat what they want and not gain weight, most of us have to watch our diet closely and pay close attention to the food we consume.

Counting calories is one way people have decided to take charge of their fitness and lead a healthier lifestyle. Along with counting calories, they may decide to go on a low-carb diet in an effort to lose weight.

There may be some confusion about calorie counting and what it actually entails and how it can benefit you, but also if it is necessary when you are on a low-carb diet. To figure out the answer to this question, it is important to understand what each entails and their purposes.

Why People Count Calories

 The idea behind calorie counting is the basic formula of calories in and calories out. The goal is to burn more than you eat so to create a calorie deficit that results in either weight loss or healthy weight management.

Typically, tracking calorie intake and being mindful of physical activity you are performing is key to maintaining a healthy weight and staving off overweight and obesity that cause serious health problems for the body.

The calorie formula takes into account your height, weight, activity levels and age in order to determine the correct number for you. For those who workout every day can eat much more food and still lose weight, while those who are sedentary will have to lower their daily intake.

Use an online calorie calculator and plug in your data and then play around with the activity settings and you will see the big differences in allowed calories between sedentary and active lifestyles.

Does Counting Calories Help With Weight Loss?

Since calorie counting keeps people on track of their weight loss goals, it may actually be beneficial for people to do so while they are trying to lose weight.

Yes, you are consuming fewer calories, but it is still important for you to know how many calories are in the foods you are eating because the calorie deficit is important for your weight loss journey. Therefore, even if you do exercise for weight loss, if you are consuming too many calories, you may not see any results.

Bottom Line

 Everyone is different. The decision to count or not really depends on you and your results, if you find that you are eating more calories than you should and not seeing your weight loss goals realized, you may need to determine your requirements and start monitoring caloric intake.