When I made the commitment to lose weight through realistic lifestyle changes I went back to basics. Counting calories and burning calories. I know it sounds really old school and tedious but this is what actually works. And, once you really get into it you'll start to have a routine where it will seem less tedious and your healthy choices will come to you naturally.
Here are some simple tips on getting started:
Do The Math. As I've mentioned - losing weight comes down to a really simple mathematical equation. There are no exceptions or shortcuts. You've got to burn more than you put in. That calorie deficit will ensure weight loss, simple as that. Below is the equation I'm using. A simple Women's Calorie Counter can tell you what your intake and burn should be according to your weight loss goals.
My Calorie Equation
First of all, it is important to note that 1 pound of body fat equals approximately 3500 calories. So in order to lose one pound a week you would need to have a 3500 calorie deficit (or 500 calorie deficit per day). I personally use the BodyBugg and MyApex systems to track calories in and out. There are of course free online tools that are also useful such as FitDay or The Daily Plate.
I decided on a weight loss goal of 2lbs per week (or a 7000 calorie deificit weekly). Based on my BodyBugg, I burn around 2500 calories per day depending on activity levels. Therefore, I try to intake 1500 calories of food per day.
1500 (calories in) - 2500 (calories out) = 1000 calorie (daily deficit) or 7000 calorie (weekly deficit)
When I stick to my 7000 calorie deficit each week I lose 2lbs.
At this point you are probably thinking, "I can use this equation to lose weight without going to the gym!" This is true. However, fitting an exercise routine into your schedule is highly recommended. If you can't make it to the gym, at least try to fit a 30 minute walk into your daily routine. Starting a regular exercise routine will help increase your metabolism so you continue to burn a higher amount of calories. Plus, exercising puts you in a better mood! (Consult with your physician before starting any fitness or dietary regimen.)
Breakfast: 300 calories
AM Snack: 100 calories
Lunch: 400 calories
PM: Snack: 100 calories
Dinner: 500 calories
Post Dinner Snack: 100 calories
TIP: Drink water or teas instead of soda and juices. Water and teas have practically no calories and will keep you hydrated. One can of soda is equivalent in calories to your AM snack. By removing these drinks from your diet, you will be able to have more filling meals while still maintaining your calorie targets.
Plan Ahead. You hear it all the time that the key to weight loss is to plan ahead and it's so true. By planning ahead you avoid sabotaging yourself, making desperate decisions (I'm starving so I'll get a burger just this one time) and it's much easier to keep track of those calories. I take the same breakfast and snacks into the office practically everyday and they fit into my 1500 calories a day calculation. For dinner I aim to stay around 500 calories (as I stated above) which is why we cook a lot out of the EatWell 500 Calorie Dinner book.
Give Yourself A Break And Enjoy Yourself. We can be our own worst enemies and when it comes to losing weight this particularly rings true. Be kind to yourself and wipe the word "perfection" out of your mental dictionary. When I tried to lose weight a few months ago I lasted only a few weeks and my determination was really broken. Why? Because I was obsessed with counting every single calorie and wasn't allowing myself to actually enjoy what I was eating (what a concept!). I made losing weight a chore rather than a lifestyle change. This time around I've taken a different attitude. I don't eat the things I don't like but rather find healthy choices that I do enjoy and let myself have an ice cream cone or a piece of chocolate every now and then. It's not about cutting bad things out but rather about cutting bad things down and adding good things in.
Be Patient. It can take 2-3 weeks for your body to adjust to this new lifestyle so the pounds might not melt off right away. If you have a gym routine, don't be afraid to change it up every few weeks. Your body can play tricks on you and get used to your regular workout routine. So, if you feel like you're starting to plateau try a different routine. This means you're getting in shape so don't get frustrated! Add in a different kind of cardio equipment, try an aerobics class or just take your dog for a nice brisk walk.
Be Honest With Yourself. Sticking to your calorie goals can be difficult. There are many things that can steer you off course such as business dinners, parties, dessert cook-offs... It is okay to splurge every once and a while, but be honest with yourself and log the calories accordingly. If you don't you will be discouraged when you don't make your weekly weight loss goal. With that said, you will have good weeks and bad weeks. In the end it will all balance out, so don't fret!
If you're trying to lose weight or just get in shape let me know what's working for you. I'm always looking for new ideas and enjoy hearing about other people's journeys. Happy counting!
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