Diet and exercise. Diet and exercise. Diet and exercise. Do not you get sick and tired of hearing that to lose weight you need to diet and exercise? Most people can lose at least a little bit of weight. The problem is to keep the weight off.
It is a fact that one pound is 3 500 calories. If you eat 3 500 calories more than you burn you will gain one pound. If over time you burn up 3 500 more calories than you eat you will lose one pound.
The reason why many adults can not or do not want to lose weight and keep it off is that they can not or will not permanently change the behavior that led to weight gain in the first place. Almost anyone can lose one pound or two pounds or three pounds without too much difficulty. The problem is to keep the pounds off.
This article is not a diet plan. It’s only a guide which if followed will eventually give some weight loss results
You need:. . .
Time and commitment
– 1 –
It is said that the longest journey begins with a single step. Take That STEP. With a little honest appraisal you should be able to identify habits that you can change to start the weight loss process. Measure your height in stocking feet. (You can not really be as high as you think).
– 2 –
If possible the morning after your first bathroom break of day weigh yourself (wearing little or no clothing). Write down this information.
– 3 –
If you have measured and weighed yourself you know where you are. Now figure out where you reasonably need to be. The Center for Disease Control (CDC) recommend that you consider your weight by determining your Body Mass Index (BMI). It’s good but when you first start to lose weight every penny is a milestone and BMI does not reflect these little milestones.
Learn the recommended weight range. Google ‘height and weight charts and there will be plenty to choose from.
– 4 –
Most weight loss programs fail because the dieter ends. Make some changes in your diet that you know you can and will stick with. Start small and keep at it. You will not see immediate results and you will not see a big weight loss but over time you will see progress.
– 5 –
Read food labels. Start buying healthier versions of food and snacks. For example buying baked chips instead of fried chips. (Notice I did not say Do not eat chips. If you eat chips anyway at least switch to a lower calorie version).
Remember: 3500 calories = one pound. It’s up to you if you lose half a kilo or get half a kilo.
Tips and Warnings
You must be vigilant. The reality is if you go back to the same habits you had before you lost the few pounds you will quickly regain the lost weight.
notice I did not mention exercise? Exercise is good. It burns more calories than not exercising and helps building lean muscle tissue which also burns more calories. But if you do not want to exercise you are not exercising. Start with weight loss steps you will make. You can always add exercise to your program when you’re ready.
Check with your doctor before starting any weight loss program.”