Strategies for Well-Being
The holidays are behind us, and now the work begins to make good on those resolutions to lose weight.
Weight loss is simple: Burn more calories than you consume. If you can fully understand that, then you are on your way to losing weight. There are six simple steps. Here they are:
Count how many calories you eat in a normal day. That’s right – wake up and just continue to eat like you would normally eat, and count the calories in everything you eat and drink, and keep track of it on a piece of paper or on the computer somewhere. You might be thinking to yourself, “Yeah right, I’m not gonna sit around counting calories all day.” Well, if you’re thinking that, then you’re obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.
At the end of that day, add up the number of calories you ate/drank. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
Starting the day after you counted calories, eat 500 calories fewer then you normally do. So, let’s pretend that the day you counted calories, you counted 2000. For the rest of the week, you would eat 1500 calories a day.
Instead of eating three big meals a day (breakfast, lunch and dinner), spread those calories out over five smaller meals. Eat one meal every two and a half to three hours. Doing this speeds up your metabolism.
Cardio is an important part of weight loss. If you’re serious about losing weight, but don’t want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever … cardio and a proper diet is better than just doing one of the two. All it takes is 30 minutes a day, three to five days a week. I say three to five days a week because I don’t know if you have 5 pounds to lose or if you have 50 pounds to lose. So, depending on how much you’re looking to lose, figure it out. Three times a week is good starting point, though.
At the end of that week, weigh yourself. You should notice a difference just after one week! Now, don’t expect to see a 20-pound difference. Losing anymore then 1 or 2 pounds a week is unhealthy! Instead, look for a 1 or 2-pound weight loss at the end of the week. Doesn’t sound like much, huh? You can lose 5-8 pounds a month this way! That’s around 75 pounds a year!
Now, a couple of words about those “FATS” and “CARBS”:
• THE BAD FAT MUST GO! Stay away from “bad” fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it, and there is no way around it. Get rid of these types of foods.
• LOWER THE BAD CARBS! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs.
• WATER! Drink water! Get rid of the soda and get rid of the sports drinks. Drink around a half gallon a day, more if you can. Spread it out throughout the day, just like your five meals. Yes, that’s a lot of water, but it’s water that will give you energy and speed your weight loss.
• WEIGH yourself at the end of every week.
• SLEEP! YES! Sleep! The easiest, yet most overlooked step. Get at least eight hours of sleep a night.
There you have it. You now know everything you need to know about losing weight. You didn’t have to buy any weight loss pills or books on losing weight; instead, you should use the money you just saved and go buy some good food or a gym membership.
Now, I never said this would be easy. If it was easy, you would have done it already.
Losing weight isn’t something you can just do “on the side.” You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.
Remember, I’m not a doctor. I just sound like one.
Take good care of yourself and live the best life possible!
Disclaimer: The information included in this column is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan.