As the days grow longer and we start to blossom into spring some of us can notice a little winter weight around our tummies. Then every heat wave becomes a reminder that your body is not “Summer Ready”. The next step is to get into action! If you’re not ready, get ready and demand greatness. If you want to lose weight, you need to eat better foods and smaller portions while maintaining an active lifestyle. It seems simple enough, but a strategy can make for a better out come.
Below are some tips I’ve found through trial and error that can now benefit you. Every person has different height and size so what is best for your body to stay healthy can be very different from the next person. You must first find your Basal Metabolic Rate (BMR). The BMR is the rate at which the body uses energy while at rest, it keeps vital functions going like breathing and keeping warm. Now that you understand BMR you can use the number to help you lose weight. Your basal metabolic rate combined with two other factors can give you an idea of the total number of calories you burn each day. Your body nature burns calories each day. The BMR counts the calories burned each day. Some of people’s non- exercise movements can burn up to 15-30% of total calories each day. About 10% of calories are burned while eating and digestion. If you can burn more calories than you eat, you will create a calorie deficit. A calorie deficit of 500-1000 calories per day should result in a 1-2 pound weight loss per week.
Do this, and you can expect to see changes on the scales, and, crucially, significant benefits to your health, including lowering the risk of a number of age-related diseases.
What can you start doing now to get into act? Below are 5 weight- loss tips. I recommend you try some or all of these for six weeks and you may well find that you’ve gone down a size and your appetite will stat to modify alone with your attitude about food.
Water is your friend! Try drinking a glass of water a few minutes before you eat a meal. It definitely can help you with your weight-loss efforts. Staying hydrated could help you avoid overeating. A lot of people confuse thirst for hunger. If you just ate and 30 minutes later feel hungry try a cold glass of water and see how you feel before you grab those chips. Not only can it fill you up but also it has many other benefits. It helps energize muscles, water helps keep skin looking good, water helps your kidneys, and it helps maintain normal bowel function.
Avoid calories in a glass. Scientists now know that the body does not register liquid calories in the same way it does solid calories. Drinking a caramel latte, soda, won’t make you feel satiated the way eating a bowl of pasta will. Replace soft drinks with tea. Green tea can help you burn calories. Green tea causes metabolism-enhancing antioxidants.
Smaller portions help you control calorie and carbohydrate intake. A 2004 study of 329 overweight people found that 38% of those who practiced portion control for two years lost 5% or more of body weight, compared with 33% of participants who did not (they gained 5% or more of body weight). According to (Here)
Portion control allows you to never skip meals and snack often just smaller and better chooses. You’ll never feel hungry again on a diet if you eat lower calorie foods like veggies and fruits during the day. Try filling up your plate with green veggies, and get full on those before eating other food. 3 ounces of lean meat is about the same size of your closed fist or deck of cards it goes for 1 cup of cereal as well. Reading labels are important. Look for serving sizes per container are listed on the nutrition facts label. Half of your plate should be vegetables, ¼ of your plate starch and protein. You can buy portion control containers and plates to help you stay on track.
Working out can give you a leg up on your weight- loss. Contrary to popular belief weight loss is 70% what your eating and 30% of your workout. It is important to try to add 20 minutes of exercise per day. It can start off light with walks and taking the steps instead of the elevator. You can take your dog out or doing extra housework can help you stay active and help others as well. As you get stronger it is important to switch up your workout and constantly try to make them harder. But you most do this gradually. Also adding an hourly workout is key as well. Look up home workouts online or join a gym. Try to get a workout in 2-4 days a week along with the extra 20 minutes a day and you’re sure to see results soon. You are trying to burn more calories then you eat to get weight lose. And those little things add up fast so remember to stay active.
You also should try self-healing. For years you have been putting yourself down. The world is already so hard on you, why be so hard on yourself? It is time to take it easy on you. Its time to forgiver yourself for not being at that perfect weight. Try looking in the mirror naked and holding on to your problem areas and saying sorry to yourself, as silly as it sounds it works. Make it a habit everyday to tell yourself that “You are beautiful, you are perfect as you are and that you are getting better each day.” A pattern or habit is developed with in 30days try this and you will not only see yourself more beautiful but you will feel way better. Also stop comparing yourself to others. The daisy doses not compare itself to the rose, they bother are beautiful in there separate individual ways. Also write the weight you would like to be and how you would feel at that weight. Ideas turn to word that turn to actions that become reality so writing it down can help you understand where you want to be.
Track Yourself But Be Patient
First off, remember that it is not a race or a competition to lose weight. You shouldn’t check the sales everyday but you should track yourself. When tracking yourself try once a month. The day you start write down the date you started, what your weight, then check your chest, belly, hips and thigh with a measuring tape. Put that info in a notebook and track yourself a mouth later and see how far you are. It is also important to take pictures. When you see yourself everyday it’s hard to notices the little things. Take pictures with the same outfit in the same angle and position every two week and see for yourself how much you have changed.
Those are my weight loses tips for the summer and it’s starting to get hot so you should get to it now, before it’s to late for you. I believe in you and I know you and an will reach your goals. Good luck!