Weight Loss Per Week

Posts Tagged ‘Loss’

Weight loss is the goal of many millions of people at this very moment. With more and more american’s and people all over the world weighing in at higher and higher numbers each year, weight loss is not only a pass time but an obsession with people who feel they need to slim those bodies in order to be more healthy, live longer and look more attractive. But, the quick fix diets and schemes flooding the internet are not the ones that will give you the permanent weight loss results you want. Weight loss that yo-yo’s is harder on the body than staying overweight and in order to stop the yo-yo effect, you need to focus on weight loss that is slow, very slow and not a shock to the body.
For people who have a lot of weight to lose, losing 1 to 2 pounds per week may seem like torture. But, this slow rate of weight loss means you are making changes in the body that are going to last. IN order to lose weight and keep the weight off, follow these simple steps.
1. Take small steps. Cutting calories is the path to weight loss that many people choose. But, cutting calories too low can have a negative effect on metabolism. The key is to cut 500 calories per week from your current diet. That could be one can of soda (sugared) a day, or as simple as cutting out pastas and rice from your evening meal. This simple change will add up to 1 pound of permanent weight loss per week.
2. Hydrate, hydrate, hydrate. The number one reason for a fluctuating scale and for fluid retention is a lack of water. Simply put, if the body feels like it is not going to get any additional water, it will hold on to the water it has. While this is a natural reaction, it is not one we want to carry around with us every day. Just drink more and lose more.
3. Change the way you look at vegetables. Vegetables are not all created equal and potatoes and corn are not vegetables. The best vegetables to choose in a weigh loss plan are the darkest of greens and trees. That is right, spinach, dark lettuces and broccoli are great for weight loss. These are very low in calories and very high in vitamins that are just plain good for the body.
Weight loss is something that needs to be taken with care. The changes in our diet need not be drastic, just small and things that are not noticed as a diet at all. If we never notice that one less soda, or we do not miss that rice at dinner, we are more apt to lose weight without really thinking about it and that is the weight that stays off. Long term weight loss means living a new life, but that does not mean the life has to be one you are not comfortable living.

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.

Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.

1. Start with achievable goals

2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.

3. A realistic weight loss goal is two pounds a week.

4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.

5. Slowly change your eating habits and lifestyle.

6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.

7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.

8. Mix carbohydrates, protein and fruit for a healthy meal.

9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.

10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.

11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.

12. Don’t use food for comfort or de-stressing.

13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.

14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.

15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.

16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.

17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.

18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.

19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.

20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.

21. Never eat anything after 8 pm.

22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.

23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.

24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.

25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.
Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.
1. Start with achievable goals
2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.
3. A realistic weight loss goal is two pounds a week.
4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.
5. Slowly change your eating habits and lifestyle.
6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.
7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.
8. Mix carbohydrates, protein and fruit for a healthy meal.
9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.
10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.
11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.
12. Don’t use food for comfort or de-stressing.
13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.
14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.
15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.
16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.
17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.
18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.
19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.
20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.
21. Never eat anything after 8 pm.
22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.
23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.
24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.
25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.

One of the best ways of staying on track with your weight loss program is to keep a diary of your progress, by recording your weight each day or week and comparing it with your target. You can do this with a hand-written diary, or a spreadsheet or various programs that you buy or download. This will help you see how you are progressing towards your weight loss goal. There are various software programs available that you can use for this and many of the diet and weight loss programs include such tools. Recently a number of online tools have been developed which allow you to keep a weight loss diary simply by accessing a website. This is much more convenient as you can enter data anywhere and at any time and there is no need to download and store the software at home and at work. This is especially convenient when the tool also allows you to record details of your food eaten and exercise you have undertaken. You can enter your lunch details or lunchtime jog, walk or swim exercise, straight away immediately after you have eaten or finished the exercise. But there is much more on offer – Food, Exercise, and Calorie Deficit!
What are the features to look for when choosing an Online Weight Loss Tool?
Weight and Target Weight
The tool should allow you to enter your weight each day or week and compare it with your weight loss target for that day that week. For example, let’s say you want to lose 2 pounds or 1 kilogram per week towards your final goal. The program should allow you to enter your weight (say 100lb) in a diary and compare it with your daily and weekly target (say 99lb), and show both on a graph for your program. There are various tickers and other tools for doing this, but most do not allow you to compare your daily weight with your daily target for that day. This is essential to keep you on track.
Calories Eaten
The tool should allow you to record the number of calories (or kilojoules) eaten each day. There are lots of calorie counters available, but most are too complex and a pain to use. Most people have very similar meals especially for breakfast and lunch, and a small number of dinner meals that are regularly eaten. The best tools are those that allow you to work out the calories for each meal once, and then record the meal details and calories for the meal in a table. Then you can easily work out your calories eaten in a day by having the tool add up the calories for each meal you have eaten that day. You want to be able to add meals and make simple changes, for example halving your portion sizes or eating 2 apples rather than one. The tool should allow you to record meals, portion size and calories and add up your calories for the meals eaten each day.
Calories Burnt through Exercise
The tool should allow you to record the total calories burnt through exercise each day. It should help you work this out once and record it, without the need to go through the tables each time. Most people have a small number of exercises that they undertake for their program. For example, – walk at a fast pace for 5 km, jog slowly for 10 km, swim at moderate pace for 10 laps of the pool, half hour workout at the gym. The energy expended depends on you weight, vigor, and time and distance for the task. There are lots of tools for calculating the calories burnt for each of your tasks. But the best allow you to record your own exercise tasks and their calories burnt values, once in a list. You can then easily work out your total calories burnt each day by adding up the calories for each of the tasks done each day. The tool should do this for you, and allow you to record total calories burnt through exercise.
Basal Metabolic Rate and the Calorie Deficit
Your Basal Metabolic Rate is the energy you consume in maintaining your basic metabolism doing your routine activities – that is during ‘rest’ or your normal daily life.
It is the energy needed for your body to maintain itself and the energy needed for all the routine things you do each day. Your exercise program consumes extra calories on top of this. Your Basal Metabolic Rate depends and your age, weight and how active you are doing the routine things each day. There are lost of ways of working this out and your tool should allow you to record this. The Calorie Deficit is basically the difference between the number of calories eaten in your food, and the number of calories burnt each day. If you are dieting you will aim to eat fewer calories than you consume, so that your body will burnt fat to make up the difference. Your calorie deficit is the calories consumed in your basal metabolic rate, plus that consumed in exercise, minus the calories eaten in food. It’s that simple! If you have a calorie deficit each day, and you stick to it, you will lose weight! The higher the deficit – the faster you will lose weight. Your online tool should calculate this calorie deficit each day so you can see how you are going with your diet and exercise, and how much it affects your weight loss.
Putting it All Together – Plotting your Progress
Ideally you want an online diary to record your weight each day or week and see how it compares with your target. Also, you want to record your calories eaten and burnt through exercise, and estimate your calorie deficit. You also want to see your data plotted on graphs so you can monitor your progress, and see the relationship between weight loss diet and exercise. This is ‘Telling it like it is, Man’! Is your weight at or below your target? How many calories have you eaten? How many calories have you burnt? How large is your Calorie Deficit? You need tables to show this information and graphs to display and compare these values. You need to know if your program is working and how to fix it!
Conclusion
So keep these ideas in mind when you are looking for an Online Weight Loss Tool for monitoring your weight loss program. One new tool that does this is Desizeme.com, but there are others that provide similar functions. Choose the one that best suits your needs. Online tools offer the convenience of allowing you to record information any time, any where, which will help you keep focused and on track to achieve your weight loss goal.