A healthy balanced diet of vegetables, fruits, grains, dairy, and protein promotes good health yet there are also extremely important in our course to lose weight. A healthy eating plan will balance our calories intake and food size proportions. We should monitor our healthier food choices and create reasonable eating food schedules. Refer to the Basic Food Group-List to see a selection of healthier food choices. Eat every 2 to 2 ½ hours, starting with breakfast and alternate with a snack. A snack serving is considered ONE. The key words to remember when we eat a snack are ‘serving size’. A serving size is ONE, not multiple servings. Some experts recommend we eat our last meal no later than 7 pm. Self-initiate changes to your food diet and take simple steps without depriving yourself from your favorite foods. Always be open-minded to substitute healthier food choices into your daily diet. Do not consume less than 1200 calories daily. Diets as low as 1000 calories a day can decrease our metabolic rate because the body is programmed for survival and interprets low calorie reductions as starvation. Our system will slow down to conserve energy if we do not consume enough calories.
Step up and exercise. Be flexible when you make adjustments to your schedule to incorporate exercise into your daily regimen. Understand your metabolic rate and learn how to make it work in your favor to reach weight goals. Metabolism is responsible for how quickly or easily you gain and lose weight. Metabolism refers to a series of chemical processes that convert food into energy and establish the Resting Metabolic Rate (RMR) at which your body burn calories at rest or asleep for bodily functions as the heart beating, brain functions, blood flow, to digest food and for you to breathe. Your body burns 1400 to 1900 calories at rest. RMR accounts for 60% to 75% of the calories your body burns every day.
It is advised to speed up your metabolism with cardio, strength training exercise, and eating healthy snacks and meals frequently throughout the day if you are trying to lose weight and stay fit. We continue to expend calories at a faster than resting rate from several minutes to several hours after you exercise – even throughout your rest. The more intense your activity, the greater your post activity metabolic boost and the longer it takes for your metabolic rate to return to its resting level. One study found that after 30 minutes of very vigorous activity, a post exercise metabolic boost lasts as long as 24 hours or more, providing a significant weight-loss advantage.
To lose weight, First add your RMR number to the number of calories burned through basic activities, Second subtract your consumed food calories, your total should be less than your RMR and activity calories burned.
For example, Jane RMR is 1500 calories and she burns 500 calories with regular exercise such as walking around and doing household duties. To maintain her weight Jane should eat 2000 calories daily because (1500+500=2000). However to lose weight Jane must rev up her metabolism to burn 500 extra calories daily to lose 1 pound weekly. (2000-500=1500). This would give Jane a total of 1500 calories to consume daily.
In order to lose 1 pound weekly we must rev up our metabolism and burn 3500 calories weekly over and beyond our daily activities. This means we should burn no less than 500 calories daily. Find ways to burn an extra 200 to 500 calories some days of the week to see extra pounds drop.
Keep in mind that it is crucial to stay within our daily caloric allowance. For example if your calorie allowance goal is 1500 and you burn 700 calories through activities, this leave 800 calories consumed (1500 – 700 = 800). It is not advised to consume less than 1200 calories daily.
- Strength train 6-7 days weekly
- Perform cardiovascular activities 5 days weekly at 50 minutes or start small with 3 days at 30 minutes/1st week, 3 days at 40 minutes/2nd week, and 3rd week 5 days at 50 minutes
Check out the Calories Burned Chart list of how many calories burned from performing different activities. This chart helps you to create an exercise routine in advance by having an idea of how many calories you will burn. Use the Nutritional Facts Labels to help you decide between the unhealthier and healthier food choices. You will understand how to read the nutritional facts on food products labels and know your actual calories and nutrient intake.
Daily journal your calories consumption and calories burned. This allows you to be conscientious of your food selections and the type of activities that burn the most calories. The snap shot to the left is an example of how you can journal. The example shows ‘total calories consumed’ by subtracting the calories burned from daily calorie intake.
Water is the perfect weight-loss food. Water plays a critical role in the absorption of nutrients from the food we eat. Water is free, it has zero calories. It is healthy and has no side effects. Water is believed to be an effective appetite suppressant. Brenda Davy from The Department of Human Nutrition, Foods and Exercise at Virginia Tech conducted a research that revealed those who drank two cups of water just before they ate a meal consumed an average of 75 to 90 fewer calories than their non-water drinking cohort. Drinking more water before a meal creates a sense of fullness. When you drink water while you eat, your stomach tries to regulate itself to break down the food you are ingesting. Uncomfortable bloating may result if you drink a lot of water after a meal.
A good way to ensure we consume the proper amount of water daily is to drink half our body weight in ounces. For example, if you weigh 150 pounds drink 75 ounces of water. If you need to add taste to your water, squeeze lemon juice or a teaspoon of apple vinegar into your water to make it appealing without adding calories. Yet it is best to drink plain water if exercising less than 60 minutes. Drink 8 oz. of water every 20-30 minutes of exercise or vigorous activities. This will decrease the chance of hyponatremia.
Be patient and know that healthy weight lost occurs gradual and not overnight.
√ Be Realistic √ Self-Motivated √ Determined
Create a healthier balanced diet that consist of vegetables, fruits, grains, dairy, and protein
KeepItMoving with regular exercises to accelerate your metabolism
Consume water daily to help suppress your appetite
♦ Healthier lifestyle leads to successful weight loss ♦