The Centers for Disease Control and Prevention (CDC) estimates that one-third of adults in the United States are obese. With obesity numbers climbing, many people are focusing on losing weight and getting healthy. There is only one proven formula for weight loss, however; you must burn more than you take in. Although it sounds simple, slimming down can be challenging. By following a few simple tips, you can drop the pounds in no time.
Know Your Numbers
Before you can embark on a weight loss journey, you must know where you stand. The United States Department of Agriculture’s MyPyramid Plan allows users to estimate personal calorie goals for weight loss based on factors such as height, current weight and activity level. It also offers tips on how to balance your diet and suggestions for servings of each food group. You can use this information to determine your nutrition and calorie goals for your weight loss program.
Monitor Your Intake
After determining how much and what types of food you should be eating, you can begin to monitor your intake. There are several free programs available online, such as Livestrong’s Daily Plate, that allow you to track and monitor not only the foods you eat, but also the amounts of calories, vitamins and nutrients you consume. By keeping a food journal, weather online or on paper, you will be able to spot inconsistencies in your diet and look for trends that may be sabotaging your weight loss efforts.
Move More
Once you get comfortable with monitoring your intake, you must focus on the other half of the weight-loss equation. Burning calories is essential for weight loss and will help you meet your goals and maintain your results. A well-rounded exercise plan should include regular aerobic exercise, strength training and flexibility work. The CDC recommends that most adults complete at least 150 minutes of moderate-intensity aerobic exercise per week and strength training activities on two or more days a week. Simple activities such as brisk walks, lunges, push-ups and stretches can be completed at home, alleviating the need for costly gym memberships.
Set Realistic Goals and be Consistent
After developing a solid diet and fitness regimen, you must simply be patient and consistent. Aim to lose about one to two pounds a week for healthy weight loss. Having realistic expectations will prevent unnecessary frustration and negative thinking. Because losing weight takes time, you must stick to the plan even when the pounds come off slowly. Simply adhere to your calorie and fitness goals every day and wait for the numbers on the scale to decrease.
Losing weight can be challenging, but by employing a few simple tips and sticking to the plan, you can meet your goals in no time.
