Easy Weight Loss Tips
Have you been trying to lose weight, but you keep telling yourself that you are going to fail, and it is getting to be a continuous circle of yo-yo dieting? It is time for you to successfully lose weight, and that time can begin right here, and right now. Below are some easy weight loss tips that will help you get going on your healthy weight loss journey. Stop the yo-yo dieting, and take control with knowledge, because then you have some power.
Tip 1: The first thing you need to do is so calculate your BMR or your Basal Metabolic Rate. Your BMR is how many calories your body needs to exist when you are resting. This also includes basic body functions like breathing, and digesting your food. Other factors that influence your BMR are height, weight, age, and sex. The formula below applies only to adults.
Step 1: Calculate Your BMR with the following formula.
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Calculate ActivityStep 2: In Order to include activity into your daily calorie needs, do the following calculation.
- If you are sedentary: BMR x 20 percent
- If you are lightly active: BMR x 30 percent
- If you are moderately active (You exercise at least 3 times a week) BMR x 40
- If you are active (You exercise on a daily basis or for prolonged periods) BMR x 50
Add this number to your BMR. The result of this formula will be the numbers of calories that you can eat to maintain your current weight. If you are trying to lose weight the subtract 500 calories a day to lose at least 1 pound a week.
Tip 2: Eat at least 5 servings of fruits and vegetables a day. Fruits and vegetables are packed with vitamins, antioxidants and beneficial fibers. They also fill you up so you feel full. They are also low in calories and helps keep your calorie count low.
Tip 3: Portion sizes are important when trying to lose weight. Alex Bogusky and Chuck Porter wrote a book on The 9-Inch Diet
Tip 4: Try eating small frequent meals during the day to balance out your caloric intake. This also keeps the blood sugar level also balanced. Instead of eating 3 big meals, try to eat 5-6 smaller meals throughout the day. Remember to also include breakfast and do not skip any meals.
Tip 5: Eat Healthy Foods. Purchase fresh foods and avoid processed foods as much as possible. Avoid fast food restaurants! Processed foods and fast foods are high in sodium and fat.
Tip 6: Don't put limiting restrictions on what you eat. We all have our favorite treats. Allow yourself a treat every once in awhile, but don't over eat, or go back to your old eating habits. Treating yourself once in awhile can be rewarding to your weight loss experience.
Tip 7: Learn how to read, and understand food labels. Food Labels can educate us on the amount of sodium, and sugar you are about to consume. It also tells us how many servings are in that particular package. It will surprise you what you are eating if you take the time to read the food label.
Tip 8: Sugary drinks like juices, soda, and power drinks all add up. Drinking water is the best drink that you can put in your body. Drinking water helps keep your body hydrated and it also help you feel full.
Tip 9: Keep a food journal. Keeping a food journal helps to pin point your eating pattern and gives you the tool to modify your diet. We here at I Choose Thin recommend BodyBugg as an excellent way to keep track of your diet and exercise.
Tip 10: Exercise! Most personal trainers recommend 30 to 60 minutes at least 3 times a week. Cardio is great for burning fat. Also try some weight bearing exercises 2 times a week and burn some of those unwanted calories.
Weight loss doesn't have to be hard. If you can follow the easy weight loss tips above then weight loss is inevitable. Weight loss is also mental, so think positive, eat right, exercise, love yourself, and enjoy life.