In America today, as projected by various consumer advocacy groups and the government itself, over 75% of Americans by 2020 (that’s a little over 6 months from now) will be classified overweight and/or obese. This subject of weight loss, weight control, and weight management have perplexed and captivated the world for ages.
Here are eight weight-loss tips for beginners.
NOTE: This article is no substitute for sound medical advice. Please consult your Primary Care Provider for all things health and wellness related.
1. CALORIC INTAKE/CALORIES PER DAY:
Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you’ll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don’t dip below 1,200, as it will slow down your metabolism.
2. KEEP TRACK:
Monitor your calories as accurately as you can. Look up calorie amounts and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down—yes, even that handful of M&Ms you grabbed off your co-worker’s desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
3. MEASURE AND REPEAT:
Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you’d be surprised how easy it is to overestimate when you’re hungry. In the first few months, you’ll need to measure everything from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you’ll become familiar with what correct portions look like.
4. EAT FIVE TIMES A DAY:
In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours.
5. WHAT TO EAT:
Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the biggest to ensure you have enough time to burn off those calories.
6. SAVE CALORIES:
Find simple ways to cut calories, whether it’s swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
7. PLAN AHEAD:
Dealing with hunger is the worst part about trying to lose weight, so in order stop caving into cravings, plan out your meals and snacks ahead of time. Write out what you’ll be eating for the entire week, and you’ll be even more successful if you pack and label foods for each day. Incorporating ready-to-drink meal replacement shakes or old-school protein shakes into your routine is a great way to curb hunger and prevent unhealthy snacking.
8. GET MOVING:
Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn’t enough. We’re talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury.
Weight loss/weight control has been a sore spot and a huge moneymaker for years. These eight tips cost next to nothing and will make a big difference in your life when you implement this plan of action into your life. These eight tips are just the beginning- for beginners- on their weight loss journey. For those of you who are serious about this, you’ll go on and do it. You will have success; the fat will come off.
KNOWLEDGE IS THE MASTER KEY. THE BASICS ALWAYS WIN.
 https://www.reuters.com/article/us-obesity-us/fat-and-getting-fatter-u-s-obesity-rates-to-soar-by- 2030-idUSBRE88H0RA20120918