Guidelines for Losing Weight

Losing weight is a huge challenge, I know that because I have struggled with this battle for most time in my life. If you have the same struggle as mine, keep reading this post because I have created these simple guidelines for losing weight.

Guidelines for Losing Weight

Here are the guidelines for losing weight

Set a Realistic Time-Frame

The first step in achieving your weight loss goals is setting them, but that is not enough, you need to set up a realistic time flame of achieving it. You cant lose 20 pounds in one week that is unreasonable.

Examine Current Exercise

Exercise is the other half of the weight loss equation. The best way to manage your weight permanently is to combined regular exercise with a balanced diet.

Keep a Food Diary for a Week

Most people feel that they ‘hardly eat anything at all’ will be amazed at their hidden or unintentional eating activities. Simple changes to cut out unnecessary eating or unneeded portions sizes can make a long-term difference.

Lose Weight Slowly:

Forget about those programs that promise you to lose 20 zillion pounds in a week, weight loss should be a steady slow process. According to experts, you should aim to lose between 0.5kg to 1kg per week.

Losing too many pounds to quick can damage your health. To lose 0.5kg/1lb per week, you need to create an energy deficit of 3500kcal. So, by eating 500 fewer calories per day, you will lose 0.5kg/1lb per week. Increasing your energy expenditure will increase your weight loss further. It is a good idea to set short-term and long-term goals.

Reduce your fat intake

Remember that fat contains more calories (9kcal/g) than carbohydrate or protein (4kcal/g) so cutting down on high-fat foods quickly reduces your calorie intake. Swap high-fat foods for low fat, nutritious alternatives.

How to Reduce your Fat Intake?

Start your day with fruit, yogurt, wholegrain cereal, porridge or wholemeal toast.

Include five portions of fruit and vegetables in your daily diet – eat fresh fruit as a snack, pile salad into your sandwich or add a side salad to your main meal.

Make vegetables and grains the base of your meals – pasta, potatoes, rice, couscous, bulgar wheat.

Flavor salads and vegetables with herbs, lemon/lime juice, fruit vinegar

Add extra vegetables to pasta and curry sauces, stews, soups, bakes, shepherd’s pie and lasagne.

Make fresh fruit the base for dessert – add yogurt, fromage frais, custard or half fat crème fraiche.

Minimise added fats and oils in food preparation (e.g. dressings, added butter and margarine, cream, fatty sauces).

When cooking, opt for lower fat cooking techniques such as baking, steaming, boiling and grilling instead of frying.

Reduce saturated fats e.g. butter, pastry, biscuits, and puddings. Choose lean cuts of meat and substitute skinless chicken, white fish, and beans for some of the meat in your diet.

Avoid foods made with animal fats or hydrogenated vegetable fats as they contain larger amounts of trans fatty acids i.e. margarine, biscuits, cakes and bakery items.

Low-Fat Snacks

  • Sandwiches/rolls/pitta/bagels (filled with salad, tuna, chicken, turkey, ham, marmite or banana)
  • Low-fat yogurt and fromage frais
  • Fresh fruit (e.g. apples, bananas, pears, peaches, nectarines, grapes)
  • Scones, potato cakes, crumpets
  • Dried fruit
  • Rice cakes/ breadsticks

What about Carbohydrates?

Eat enough carbohydrates because carbohydrates fuel all types of exercise. If you eat too little carbohydrate, you will experience fatigue, lack of energy and your training will suffer. Low carbohydrate diets can result in muscle loss.

Fill up on High fiber foods

High fiber foods will help to fill you up and feel satisfied for longer, keeping hunger at bay. The following is a list of high fibre foods which you should base your meals and snacks on:

  • Wholegrain breakfast cereal
  • Porridge
  • Wholemeal bread and pasta
  • Brown Rice
  • Beans and lentils
  • Potatoes
  • Fresh fruit
  • All kinds of vegetables

Eat little and Often

Aim to eat 5-6 small meals and snacks each day at regular intervals. This will help maintain energy levels, prevent hunger and avoid fat storage. Avoid leaving long gaps between meals as people often over-eat when they are hungry or are ‘eating on the run’.

A well-chosen snack before training or in the afternoon can take the edge off evening hunger. Take time to slow down and eat, even when you are busy. Your brain and your stomach both need to enjoy the experience of eating.

Alcohol

Cutting down on your alcohol intake can help you lose unwanted body fat. One pint of beer is equivalent to 182 kcal so if you cut out five points per week, you’ll save 3640kcals per month, that’s 0.5kg in body weight! Since alcohol is associated with relaxation, it is often also associated with unwise eating.

Fad Diets

Be wary of diets and supplements that promise weight loss. There are no special pills, potions or products that produce safe and effective weight loss. If something sounds too good to be true, it probably is.

Consult a Dietitian if you are having difficulties with your weight-loss goals or you would like a supervised, individualized program. Expert advice is needed for those who are struggling with an eating disorder or disordered eating behavior.

 

Final words

Those are guidelines for losing weight, which one do you find the most helpful one? let me know in the comment section below.

 

 

Weight Loss Tips From A to Z

Here are my Weight Loss Tips From A to Z enjoy.

Weight Loss Tips From A to Z

Aim for a sensible rate of weight loss. While you may lose more at the beginning, you should lose an average of about 2 pounds (lb)/week after the first month or so.

Be honest with others about what you need them to do to support you during this journey.

Concentrate on the positive lifestyle changes that you have made and the success that you have experienced, instead of focusing on how far you have to go.

Do not believe everything that you read or hear about health and nutrition—misinformation abounds.

 

Excel at a few things, rather than overwhelming yourself by trying to do well at many things.

Forget all of your past experiences with diets and other weight-loss attempts. You have to go into this with a clear mind.

Get the resources that you need to succeed before starting, such as measuring cups and spoons, a food scale, cookbooks, subscriptions to health-centered magazines, workout clothes, exercise equipment, etc.

Have a backup plan for when the unexpected happens, because it will happen!

Ignore people who try to convince you to eat foods that you know are not good choices. Clearly set your boundaries.

Just take one day at a time. You do not need to focus on next week or next month today.

Know your own limits. If you know that you are unable to eat just one serving of ice cream, do not buy that carton of ice cream.

Look at this as a learning experience. Maybe you did not make the best choices today, but as long as you have learned something about yourself or what you could do differently in the future, it was just one day.

Make this about doing something good for yourself, instead of about something that you “have” to do.

Never let yourself fall into the “all or nothing” mindset. As long as you are doing better than you did before starting this, you are doing great!

Organize your weight-loss materials by using binders, spiral notebooks, recipe boxes, etc.

Purchase fresh fruits and vegetables at least once each week, so that you always have fresh options available.

Quit comparing yourself to others. Instead, compete with yourself to continually improve.

Reinforce your new habits every time that you reach a goal by sharing your successes with others and rewarding yourself with something other than food.

Suggest options to others for socializing, such as restaurants that you know offer healthful choices and physical activities that you would like to do.

Trim your usual portion sizes by one third. Slowly eat what you have served yourself, and then have the remaining one third only if you are still physically hungry.

Understand what impact stress and emotions have on your food choices.

Verbalize how you are feeling, instead of keeping it bottled up inside.

Work at treating yourself kindly. Wear a rubber band around your wrist, and snap it every time that you think about something disheartening about yourself.

X out time in your planner for food preparation, exercise, and relaxation.

You are ultimately responsible for how successful you are in changing your lifestyle.

Zero in on the three reasons that you most want to lose weight. Keep these reasons in the back of your mind, or write them down on a piece of paper and keep the list in front of you at all times.

 

5 simple ways you can burn 200 calories without exercising

Family dinners, those little snacks that you consume at night or the coffee that you drink with your friends are an important part of your daily life.

But, just are the things that add calories to your diet and that can seriously cause you to gain weight. If that fact worries you, but you do not have time to formally exercise, here are some ways in which you can burn 200 calories without exercising.

5 simple ways you can burn 200 calories without exercising

1: Cleaning your house

Most of the activities you can do in your house like leaning the toilet, laying your bed, sweeping and doing laundry, among other tasks, can help you burn 200 calories without exercising. It is not necessary that you become house boy or house girl, but these activities are something that you will have a forced to do and in that way you will get y our house clean and lose some weight in the process, this is a win-win situation for you, and that is why they are worth it.

2: Go to the store on foot or bicycle

It does not matter if you are going to see a friend or to buy something in the near store, go on foot or by using a bicycle, the idea here is to avoid using your car when you go a short distance.According to many health experts, you can lose around 200 calories by walking or riding a bicycle during 20-30 minutes.

3: Sing

Even if it seems bizarre, singing for an hour and a half will help you burn those horrible extra calories. The best thing is that you can do it while you shower (i love shower singing) when you’re stuck in traffic or with your friends if they go partying. 

4: Drink water with ice

The next time you are thirsty, choose to drink very cold water. That way you can accelerate your metabolism and burn around 25 calories per glass because your body uses extra energy to heat the liquid. So, 2 liters a day = 200 calories less.

5: Laugh out loud

Did they tell you a joke, did you see a funny meme on FB? Do not hold back and laugh. In addition to having fun, 10 to 15 minutes of laughter can increase your energy expenditure from 10 to 40 calories per day. That means that if you laugh for an hour and a half you will surely burn 200 calories.

Final words

These are 5 simple ways you can burn 200 calories without exercising, the idea of this article is not to tell you to stop exercising or stop your diet, the idea is to give you some ways you can use to burn extra 200 without exercising.

 

7 reasons why you’re not losing weight

Probably you have been trying to lose weight for some time now and the results have been nothing than a huge disappointment. You’re are not alone most people who try to lose weight they don’t reach their goals due to various reasons. Here are 7 reasons why you’re not losing weight.

7 reasons why you’re not losing weight

7 reasons why you’re not losing weight

  1. You’re skimping on sleep

Believe it or not, sleep can play a part in helping you get rid of those few extra pounds. When you’re not getting enough sleep, your body produces more ghrelin, the hormone that triggers feelings of hunger, which may cause you to overeat.

2.         You’re getting older

They say that the age comes with the wisdom but another part of the coin is that as you get older, your metabolic rate inevitably slows down, affecting how effectively your body burns calories and it becomes more difficult to lose weight.

3.         You’re overeating processed food

I know that in a modern era it is very difficult to escape white bread and rice but such processed foods make it even harder to cut down on your calorie intake because of their low satiety levels. These foods will not keep you full for long and will cause you to eat more than you should.

4.         You’re eating the wrong fats

Not all fats are bad, there is a good and bad fat. Milk is nutrient-rich and serves as a great source of calcium and vitamin D, but full-fat milk contains a high amount of saturated fat that’s associated with high blood cholesterol and heart disease. Like dairy products, red meat also contains unhealthy fats, so it is crucial to have them in moderation. Include more healthy fats that come from foods like avocado, fish, and nuts in your diet. Fats from these foods are way more nutritious and are lower in calories.

5.         You’re not doing the right exercises

Doing exercise is good for your health, no matter if they are the right or wrong ones, but if do you want to lose weight you will need to do the right kind of exercises that suits you and your body. We are very different and our bodies react differently to different kind of exercises. I will recommend you to see a specialist before you start doing any kind of exercise, especially if you are overweight.

6.         You’re stressed

Stress is one the common battles in the modern society. When you’re stressed, your body releases a hormone called cortisol that causes your blood sugar level to fall. And your brain will think that the low blog sugar lever is because you have used all your calories and it will force you to take more sugar. This is a reason when we are stressed we crave for sugar or sweet beverages.

7.         You’re not exercising hard enough

This is another reason why you’re not losing weight, when you’re working out you need to increase your intensity of 70 to 85 percent of your maximum heart rate – at that level, you should find it hard to talk.

Ultimately, weight loss requires a calorie deficit, and you will be able to achieve that more efficiently when your amp up your workout intensity.

Final word

Those are 7 reasons why you’re not losing weight but remember weight loss is not a one-day thing, it may take time and effort to reach your weight loss goals, the most important thing you can do is to change your lifestyle to suit your weight loss goals and keep moving on.

The Real Secret to Stubborn Fat Loss

When it comes to stubborn fat loss there are a lot of suggestions out there, but to be honest in order to lose fat you just need to certain things in a certain way. And in this article, I am going to give you that secret.

In this article, I am going to give you the real secret to stubborn fat loss. You can easily take one or two ideas from this series, put them to work, and immediately begin to see improvements in stubborn fat reduction. However, the real secret, if there is one, is putting all the pieces together into a comprehensive, healthy lifestyle overall.

The Real Secret to Stubborn Fat Loss
The lifestyle suggestions below may seem basic and general, but when combined with what you’ve learned in this article series, they will have a profound impact on your outcome.

1. Don’t diet

Eat reasonably but do not starve or deprive yourself; avoid yo-yo dieting.Eat healthy food and you will be fine

2. Avoid empty calories and processed refined foods

Foods that are empty calories like sodas and sweets are your number one enemy when it comes to weight loss, avoid them at all cost.

3. Eat many smaller meals

Eat light at every meal to keep your blood sugar steady and your metabolism stoked.

4. Eat healthy fat

Eat omega-3 fatty acids such as those found in salmon to promote proper hormone function and balance.

5. Eat a lot of vegetables, focusing on the cruciferous variety.

6. Drink lots of water

What can I say other than, “without it, you will die!” Drink half an ounce for every pound you weigh.

7. Get sufficient quality and quantity of sleep.

8. Keep stress to a minimum.

9. Avoid excessive and chronic use of stimulants.

10.Exercise

Just a little increase in daily activities will go a long way toward improving your health; add circuits and intervals to knock off the most stubborn fat.

11.Have a little fun

Find an exercise program you enjoy and stick to it.

Final words

As a stated above the real secret to stubborn fat loss is a lifestyle change, if you can manage to follow those eleven points in the article you will start to see results very soon.

Don’t try to change them all at the same time, change one habit, after you master it change another one, in less than a year you will find out that you’re a very different person and you will be living a healthy lifestyle.

If do you want to learn more about habits of highly successful weight loss I suggest you should read this article.