If you’re overweight, you’re not alone. About 2/3 of Americans are overweight or obese, according to the Centers for Disease Control and Prevention. But being overweight isn’t only unhealthy – it can also be expensive, especially if your extra weight leads to other health conditions like diabetes or heart disease. To help you lose weight safely and keep it off, here are 5 tips that will make your journey easier!
The first step to losing weight
Here are the five steps you need to take in order start your weight-loss journey:
1. Formulate a plan
2. Get all the help you can get from experts and friends
3. Take baby steps instead of overreaching
4. Stay on track, but remember there will be setbacks
5. Make healthy changes for life
Step 2: Eat Slowly and Chew Thoroughly
Start by eating slowly. No matter how busy you are, sit down for your meals and chew thoroughly. Chewing allows you to break food down into smaller bits that are easier for your stomach to digest. Slowing down will also allow your body time to send a signal that it is full before overeating. It will also help you regulate your blood sugar levels so that cravings aren’t as bad. Plus, if the food tastes better because of the thorough chewing, then there’s more chance of reaching a sense of satisfaction.
Step 3: Have Smaller Helpings
This is the fourth step on how to lose weight. To calculate your calorie deficit, subtract 500 from your calories per day. This number is based on a 2000 calorie diet plan for one week. Multiply this number by seven days and then divide that number by three if you are cutting weight for an entire month:
-A daily deficit of 500 will result in weekly loss of 876 calories -A daily deficit of 1000 will result in weekly loss of 1400 calories -A daily deficit of 1500 will result in weekly loss of 2100 calories -A daily deficit of 2000 will result in weekly loss of 2800 calories
Step 4: Create a Calorie Deficit That Gives You Results But Is Not Too Difficult To Achieve
The most important thing when it comes to weight loss is creating a calorie deficit. It is recommended that this deficit should be between 500 and 1,000 calories. Why? You will likely see the most significant results from your diet if you are eating fewer calories than your body burns in a day.
But is Not Too Difficult To Achieve
Calculate Your Calorie Deficit for an Adult (four sentences)
It’s a good idea to be able to figure out how many calories you’re eating and how many you’re burning on any given day. The best way to do this is through the use of an online calculator or by keeping track of what you eat through a food journal.
Step 5: Burn Calories Daily Through Physical Activity
Start by making a goal of how many calories you want to burn each day. To determine your target number, divide your weight in pounds by 2,400. The result is the number of calories that you will want to eat each day (keep in mind that men need more calories than women). Use this new knowledge to create a realistic exercise plan. Start small and build from there – be realistic about what you can handle at first and then take it from there. Keeping track of the amount of time spent exercising is helpful for monitoring progress.
Step 6: Stay Positive!
It’s important to be confident in your weight loss, and that starts by setting realistic goals for yourself. Try aiming for 10 pounds over the course of a year, which will feel more manageable and you’ll be less likely to give up on it if it doesn’t happen as quickly as you had hoped. Additionally, make sure you keep positive affirmations nearby when going through hard times. Write down something that inspires you on the back of your bathroom mirror or in your daily planner and read it at least twice a day when negative thoughts start to creep in. Keep saying yes instead of no. Say yes to getting fit and healthy.
But don’t say yes to that second piece of cake. Say no to eating after 8pm. Say no to skipping meals altogether. Make healthier choices whenever possible because every choice counts towards your weightloss goal!
A Final Note on Consistency
Losing weight is a constant battle. With the right dedication and mindset, you can take this journey one day at a time. The first step is being mindful of what you’re putting in your body. Know how many calories are in each food item and don’t go overboard on anything fatty, fried, or sugary. Be aware of when your hunger level is rising and have healthy snacks on hand to satisfy those cravings without undoing all your hard work so far. Make yourself healthier by adjusting where you exercise- as your fitness level changes, so does the intensity at which you should be working out. Some days may be better for an early morning jog while others might be best suited for walking around your neighborhood after dinner hours when traffic calms down.