Weight Loss Basics; Incase You Forgot
Losing weight is a balancing act between the amount of calories you eat and the amount of calories you burn. For example, a women depending on height should stay in a range of 1500 to 2000 calories a day. A man depending on height can consume say 1800 to 2500 calories. Those estimates will depend on your age and activity levels ( how much you workout ).
Weight loss comes down to burning more calories than you eat. This is important, you can’t exercise away a lot of calories or a bad diet. I bet you didn't remember that, and this is a common mistake, if you just cut back on the foods your eating, like skipping meals, but don't change those foods that cause you to gain weight, than you probably won't lose anything.
A normal workout, say a combination of running and walking for an hour, will only burn about 300 calories and that’s based on someone who is experienced at this type of workout. Someone new at this type of routine, you might only burn 100 calories. That's about 6 ounces of coke.
If your counting your calorie intake and don’t forget the drinks, you can balance the "consumption to burn" ratio by cutting back on sugary beverages and snacks.
Once you understand the equation, you’re ready to set your goals. Remember you don’t have to do this alone. Talk to your friends or family and let them know your serious about losing weight and you need them to help. Tell them you need extra time to walk or workout and you want to change your diet.
Many of us make the mistake of setting one goal, like loss 50 pounds, when we should be setting a smaller goal of 10 pounds or 2 inches around your waist. It’s easy to reach a smaller goal, it’s also something to celebrate and then you can set another small goal. Continue like that until you reach the bigger goal or until your happy with the results. Believe me, when you can fit in an old pair of jeans that are two sizes small you'll be much happier than celebrating with a piece of cake.
Remember that the real goal is to be happy with yourself and to be healthy and feel healthy. If things have gotten a little out of control you might need to see your doctor and he might recommend medication or even surgery. Or you just might want to talk with him about an exercise program and a diet that might work for you.
Beginners will often go head first into a weight loss program that they hear about and when they can’t stick to the diet or the exercises are too much, they give up. “ I can’t do this, it’s too hard.” and they go back to their old life.
If you’ve been heavy for several years, you can’t lose the weight in a few weeks. It might take more then a year to lose as much as you want. You will have minor set-backs and periods of time with no results. This is normal, even if your goal is only 20 pounds.
But don't forget the bottom line: The key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits.
Weight loss comes down to burning more calories than you eat. This is important, you can’t exercise away a lot of calories or a bad diet. I bet you didn't remember that, and this is a common mistake, if you just cut back on the foods your eating, like skipping meals, but don't change those foods that cause you to gain weight, than you probably won't lose anything.
A normal workout, say a combination of running and walking for an hour, will only burn about 300 calories and that’s based on someone who is experienced at this type of workout. Someone new at this type of routine, you might only burn 100 calories. That's about 6 ounces of coke.
If your counting your calorie intake and don’t forget the drinks, you can balance the "consumption to burn" ratio by cutting back on sugary beverages and snacks.
Once you understand the equation, you’re ready to set your goals. Remember you don’t have to do this alone. Talk to your friends or family and let them know your serious about losing weight and you need them to help. Tell them you need extra time to walk or workout and you want to change your diet.
Many of us make the mistake of setting one goal, like loss 50 pounds, when we should be setting a smaller goal of 10 pounds or 2 inches around your waist. It’s easy to reach a smaller goal, it’s also something to celebrate and then you can set another small goal. Continue like that until you reach the bigger goal or until your happy with the results. Believe me, when you can fit in an old pair of jeans that are two sizes small you'll be much happier than celebrating with a piece of cake.
Remember that the real goal is to be happy with yourself and to be healthy and feel healthy. If things have gotten a little out of control you might need to see your doctor and he might recommend medication or even surgery. Or you just might want to talk with him about an exercise program and a diet that might work for you.
Beginners will often go head first into a weight loss program that they hear about and when they can’t stick to the diet or the exercises are too much, they give up. “ I can’t do this, it’s too hard.” and they go back to their old life.
If you’ve been heavy for several years, you can’t lose the weight in a few weeks. It might take more then a year to lose as much as you want. You will have minor set-backs and periods of time with no results. This is normal, even if your goal is only 20 pounds.
But don't forget the bottom line: The key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits.
If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.
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