So here it is!:
Weight Loss Tips:
First off you need to immediately cut your calorie intake by 500-800 calories. So that means eating a daily intake of 1200-1500 calories. I would not advise going under 1200 calories as your body will go into starvation mode and hold onto the fat. Eating 1500 calories a day worked for me. But you may need to eat less to loose weight depending on your body. You just have to experiment.
Next, start eating healthier! That means eating more fruits, veggies, and whole grains. Don't cut out your favorite foods however. Such as if you love chocolate. Try eating a 2 little Hershey Kisses a day. Moderation is key. This is because if you don't learn how to eat in moderation you will go back to your old habits when you loose the weight. Therefore gaining all that weight back.
Also cut back on fast food and stay away from the double cheeseburgers and fries! ;)
Eat 5 times a day. No, not 5 full meals a day. 5 SMALL meals a day. Therefore you should be eating, 300 calorie breakfast, 200 calorie snack, 400 calorie lunch, another snack, and then a 400 calorie dinner.
My favorite snack is a Fiber One bar with a cup of grapes.
Therefore:
- Eat 1200-1500 calories on a diet. No more or less.
- Eat 5 times a day
- Eat more fruits and veggies
- The more colorful your plate the better!
- Remember to eat more whole grains. Such as whole wheat bread, whole wheat pasta, brown rice etc.
- Moderation is key!
- Cut back on red meat. Eat more fish and skinless chicken. It is recommended to eat fish 3x a week. If you don't like fish, take an Omega 3 vitamin.
- Take your Daily Multi-Vitamins! It is important for us women to get our daily nutrition.
- Maybe keep a food journal.
Exercising Tips:
Exercise 5 times a week when your trying to loose weight. To loose one pound you need to burn 3500 calories. So therefore with cutting your calories and exercising more you will be on the track of loosing at least a pound a week. The healthy way!
When I first started loosing weight I went to Curves. Curves is a good place to start if you have the money to start and for the monthly fee. I found them to be very supportive and helpful in dieting and exercising.
Unfortunately they closed after 3 months so I went to the YMCA after that.
I went on the treadmill for 30 minutes and the bike for 20 minutes. So 50 min. of cardio. Then I did weight lifting on the various weight training machines. If you are unfamiliar with how to use these many gyms offer a free personal training session.
Therefore:
- Start slow- work your way up to 50-60 minutes of cardio like I did.
- Exercise 5 times a week!
- It takes 3500 calories to burn a pound of fat
- You don't have to go to the gym to work out. You can always get exercise videos or start running around your neighborhood. Wal-mart and Target offers a lot of exercise equipment.
Congratulations! You have now lost the weight. Now how do you keep it off? Well, first if you have been dieting for a very long time (It was about 9 months for me) your body will be shocked if you suddenly start eating more. Therefore ease your body into eating more. I increased my calorie intake by 100 calories a week. It took four weeks to figure out 1900 calories was what I needed to keep the weight off.
You just have to figure out what is good for you. It may be more and it may be less depending on your exercise level.
Now it is kind of un-realistic to count calories for the rest of your life. I dieted so long that my brain just kind of remembered how many calories were in each food. Therefore I just add as I go on throughout the day.
I do treat myself once a week. I eat out at a restaurant or get some chocolate at the chocolate factory, etc. Also I don't eat the whole dish. I usually eat about 1/2 to 2/3 of the plate.
Remember a daily diet is 2000 calories! Yes, you should be eating only that much. You can easily eat that at a trip to Wendy's (haha). :)
I weigh myself about 3 times a week to keep in check to make sure I am not eating too much or not exercising enough.
And just exercise like regularly! :)
I hoped this helps! Let me know if you have any questions. Weight loss was the most challenging things I ever done but it is not impossible. You have to WANT to loose weight. Or it will never happen. It is a lifestyle change and you have to be willing to change your diet for the rest of your life.
You have the power to make it happen! ;)
NOTE: I am not a dietitian or doctor. I have lost weight and just offering tips and what worked for me. What worked for me may not work for you but these tips are general and work I think for most people.
Also if you have any emotional problems to eating I recommend talking to someone as this helps relieve that stress.
