6 simple tips to lose weight
Losing weight can be challenging for many people. It can be confusing in terms of what to do and what not to do. Eating healthy and exercising are a great start, but it’s important to understand how to do it safely. Sometimes it’s about changing just a few simple things. These simple tips can help you move in the right direction.
1. Know how many calories you need. Knowing how much to eat is important information. To calculate how many calories to eat, you need to calculate your basal metabolic rate. An easy way to calculate this is to look up your basal metabolic rate on a search engine like Google. We suggest the Harris Benedict formula for basal metabolic rate. Once it has been calculated based on your activity level, you can adjust the number of calories to lose weight. While calories are not something to obsess over, it helps to know how much energy to consume.
2. The serving size is your friend. You may not like counting calories, and portion sizes can be an equally great way to control what you’re eating. Eating too many calories, consuming more than you burn, causes the body to store excess calories as fat instead of using them for energy. That’s why eating the right-size portions can help. Try to measure your food using your hand. Meals can be structured using the “Eyeball Method”. Choose a protein source equal to the size of the palm of your hand, a carbohydrate source equal to the size of your clenched fist, and a serving of fat equal to the tip of your thumb. The eyeball method can also help you choose your portions when eating out or at friendly parties and gatherings.
3. Burn more than you eat. To lose weight, you need to burn more calories than you eat. This should be done by creating a calorie deficit of 500-1000 calories per day or a combination of a calorie deficit and a deficit through exercise, such as a 500 calorie deficit and burning 500 calories through exercise. A deficit of 500 calories per day would equal a weight loss of 1 pound per week (500 x 7 days a week = 3,500 calories. 3,500 calories = 1 pound).
4. Safe weight loss is important. A weight loss of 1 to 2 pounds per week is the safest way to lose weight and keep it off. More than 2 pounds per week creates an unrealistic caloric deficit that cannot be sustained. This deficit sends the body into starvation mode because it is not taking in an adequate amount of calories to properly fuel the body. Starvation mode does not allow you to lose weight. Instead, the body holds on to everything you consume because it is trying to store the calories that are coming in for later, as not enough fuel is coming in.
5. Fuel before and after training. It’s essential to eat enough calories to fuel your workouts and get the most out of them. This means eating 1 to 2 hours before exercising to have enough fuel and replenishing your body with a balanced snack within half an hour after exercising.
6. Make your workouts count. Why exercise if you are not going to give 100% and get as much out of that workout as you can? Doing the moves will get you nowhere. When exercising, it’s essential to put in all your effort and try as hard as you can. This will ensure that you get the most out of your workouts and the highest calorie burn. Exercising at 50% will only burn 50% of the calories you want to burn.