While you may be tempted to lose weight faster, losing a pound a week is a healthy goal that can be maintained over the long haul. With the right combination of diet and training, your stomach and muscles won't notice the difference, but you can clearly see it in the mirror. Here's how to get started.
Steps
Method 1 of 4: Make a Commitment
Step 1. Calculate your resting metabolism (RMR)
This value is often used interchangeably with the basal metabolic rate. Although these are slightly different values, estimating one is sufficient to be able to lose weight. To calculate resting metabolism, use the Mifflin-St equation. Jeor (more reliable than Harris-Benedict). There are also online calculators that can do this for you:
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RMR = 9.99p + 6.25h - 4.92e + 166s-161
- p = weight in kilograms.
- h = height in centimeters.
- e = age in years.
- s = sex; 1 for men, 0 for women.
- Knowing this number will help you calculate how many calories you burn when doing nothing. While websites and treadmills may give you values, they are never quite accurate.
Step 2. Do the math
Losing a pound a week is a reasonable goal and definitely within your reach. In fact, if you lose more weight, you will lose fluids and muscle mass. To be able to lose one pound in seven days, you need to be able to burn 500 calories a day.
This is because half a kilo equals 3500 calories. 500 x 7 days = 3,500. You can do this with diet, exercise, or a combination of both. Keep in mind, however, that the simplest solution is to make some adjustments to your diet and make your lifestyle more active, instead of going hungry or spending hours in the gym
Step 3. Recognize the hidden causes
If you want to be able to keep your figure when you lose weight, it will take commitment and permanent changes to your lifestyle. Is there any element in your life that prevents you from achieving your goals? Make sure you are in the psychophysical condition to produce these changes, and that the choice to lose weight starts with you and not something or someone else.
In order not to lose motivation and be successful, it is essential to stay focused. Changing your habits is something that requires constant dedication. These changes will affect your entire lifestyle, so it's important to address the other aspects of your life as well. If you are worried about your financial or romantic situation, you may need to take a step back. Tackle the other obstacles in your way before trying to lose weight - if you don't, your chances of success would be much lower. By the time you're ready to focus on your weight, you'll be well on your way
Step 4. Find your motivation
This should come from you and only you. After all, you are the only one who will have to go through all the efforts. What will allow you to endure them? Keeping certain things in mind can help you stay motivated. Are you worried about your health? Do you want to take a beach holiday? Do you want to be able to be more active?
When you feel giving in, recall these reasons. Place a note on the refrigerator, bathroom mirror, or pantry door. If you spend a lot of time away from home, stick an encouraging note on your computer. Find the best solution for you
Step 5. Set yourself goals
Your overall goal is probably to lose a pound a week. But how to do it? Creating concrete goals will help you know what to do and what not to do.
Think about progressive and final goals when identifying what you want to achieve. A progressive goal is what you will be doing - for example, "Do cardiovascular training 5 times a week". "Losing half a pound a week" is the result. You won't necessarily have to set an end point (an outcome), but progressive goals are key to changing your habits. Try to set goals that are specific, measurable, achievable, relevant and limited in time. And don't forget to log your progress
Step 6. Get help
While losing weight is your responsibility, having someone's help can help you a lot. Surround yourself with people who encourage you and help you achieve your goals. If they will train with you or help you prepare healthy meals, even better. They will make you feel more responsible, giving you extrinsic motivation that you otherwise would not have.
If you're not ready to publicly announce your intention to lose weight, use a diary to record your weight, diet, and workouts to feel more responsible
Method 2 of 4: Eat Better
Step 1. Eat more plant foods
Fruits and vegetables are a fundamental component of a well balanced and healthy diet. There are many ways to lose weight or maintain weight and eating more fruits and vegetables, along with lean meats, nuts and legumes is one of the safest and healthiest.
- Fruits and vegetables are generally dense and low in calories. This means that you will feel full even if you have eaten less. This way you will be able to lose weight.
- Aid in weight control isn't the only benefit of consuming more fruits and vegetables. A diet rich in these foods can reduce the risk of some cancers and other chronic diseases. Fruits and vegetables also contain essential vitamins and minerals, fiber, and other substances that promote good health.
Step 2. Have breakfast
It may seem counterintuitive, but those who eat breakfast, on average, weigh less. And it is above all people who have managed to lose weight and not gain weight to follow this advice.
You may think that skipping breakfast means you are ingesting fewer calories, but you would probably end up compensating by eating more for dinner and lunch. In general, those who skip breakfast snack more throughout the day and eat more at their other meals. By skipping breakfast, you will put yourself in a position to gain weight
Step 3. Choose healthier oils
Most commercial vegetable oils are a mix of unidentified oils (fats and more fats) that have been extracted by chemical processes. They are definitely bad for your figure. Compared to other oils, rapeseed and olive oil are rich in the good fats - the monounsaturated ones - and help maintain low LDL cholesterol and high HDL levels. Great for health. Whenever you can, prefer these oils to less healthy ones.
Remember that olive oil, while high in healthy fats, is still very high in calories (this also applies to other healthy oils). Use it only in moderation and as a substitute for other fatty foods, such as butter and margarine. Don't use it in addition to what you're already eating. And you won't be able to make a food healthy just because you seasoned it with olive oil
Step 4. Reduce your sugar intake
The simplest way to do this is to avoid processed foods. The more a food is processed, the more additives and less nutrients it contains. Processing removes most (if not all) of the vitamins, minerals and fiber in foods. In addition, harmful fats, tons of sugar or sugar substitutes, and synthetic vitamins and minerals are added during processing.
- Most of these ingredients, including artificial sweeteners, dyes, hydrogenated oils and high fructose corn syrup, are not even considered edible by the body. Think carefully. You wouldn't eat a bowl of clothespins, so why eat something else that isn't really food? These non-food ingredients are considered toxins and most of them are deposited in the body along with fat. No thanks.
- Processed generally means a packaged product. It also applies to diet products. If the product was packaged, the nutrients have probably been removed.
Step 5. Avoid restaurants
When you cook on your own, you can control every single calorie that ends up on your plate; this is not the case with restaurants. Even a dish that sounds healthy from the name may have been fried in butter or oil, sprinkled with salt, or stuffed with preservatives to stay fresh longer. To know exactly what you are eating, you will need to prepare it yourself in the kitchen.
It is certainly not reasonable to think of avoiding social life entirely. So when you find yourself in a restaurant that only serves high calorie meals, ask for only half a portion. Portions are probably double already
Method 3 of 4: Stay Active
Step 1. Start moving
To get rid of fat in the body, the first rule is to do regular aerobic activities. You can start with a brisk walk most days of the week. If you can run, even better. Try to get at least 30 minutes of activity 5 days a week to easily reach your goal and improve your health.
Dancing, swimming, boxing, playing basketball or tennis are all good cardiovascular workouts. To make training more fun, get help from a friend and hit the pitch or hit the pool
Step 2. Add weight training to your schedule
Cardiovascular is the fastest way to burn calories, but when you also do weight training, the effect is even better. In this way you will also be able to lose fat and not muscle. Try to work out with weights a couple of times a week.
While you should try to do cardiovascular activity every day of the week, limit weight training to 2 or 3 days. Your muscles need time to heal
Step 3. Don't forget the little things
If you work all day, sometimes thinking about working out will make you want to laugh. Cooking your own meals is already a big undertaking after a long day at work; running for half an hour is out of the question. So try to make small efforts throughout the day - their effect will build up over time.
Do not take the elevator and park far from the entrance to work or when shopping. Go out of your way to try to move as much as possible. This is especially true if you work at a desk all day - the movement will also stimulate the brain
Method 4 of 4: Don't Lose Your Motivation
Step 1. Change your training program
As you get fitter, your body will get used to the workouts you put it through. If you only read one genre of books, would you be cultured? No. So keep surprising your body - it will have to be as balanced as you are.
Vary the duration, intensity, frequency and type of activity you do. If you enjoy walking, do it uphill, downhill, indoors and outdoors for different periods of time. If you are a swimmer, try canoeing. Do you dance? Take a step course
Step 2. Don't give too much importance to missteps
In your weight loss journey, there will be days when a treat will solve all your problems. Is not serious. Just make sure you understand that after that treat, you'll pick up where you left off. Don't allow an occasional misstep to force you to give up.
Having a positive attitude is the key to not losing motivation. If you are too hard on yourself, you will be much more likely to give up. Focus on your progress and not on what you would like to be capable of. In addition to writing what you eat and drink in your diary, write down the goals you have achieved and the things you have been able to accomplish in terms of training
Step 3. Think ahead
In some cases our current situation occupies all of our thoughts and it is difficult to remember that our present self determines our future self. What you are trying to do may seem very challenging to you, but the benefits to your future will be invaluable. Remember who you are and keep your head up. Eventually the future will be today.
Focusing on the future will orient your thoughts on your goals. If you focus too much on the present, it's easy to get overwhelmed by worry or pity. Unfortunately, instant gratification isn't that useful. Remember why you started this journey and how good you will feel when you reach your goal
Advice
- Eat one vegetarian meal a day. In general, a vegetarian meal contains fewer calories and fat than a normal meal.
- Choose lean meats and dairy products over fatty ones.
- Bring healthy, pre-portioned snacks to work to avoid overeating throughout the day.
