Losing weight is something almost every person wants to do. It is a difficult process that’s takes determination and motivation. There are many steps involved in this but the most important thing is to stick with it.
It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1
Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health.
Steps for weight loss:-
The first step in losing weight is to get rid of all the junk food in your house, the less you see it the less u want it, and the less you want it the less you eat it. People tend to get a craving for something when they have it sitting there in front of them. You may not have been thinking about eating it before but after looking at it you definitely feel the urge to start munching. The second step is to begin eating healthy. In order to lose weight and keep it off you must adapt good eating habits. You have to stay away from fried foods and foods that have a lot of fat. Carbohydrates, also known as crabs, should be kept at a minimum. They provide bulk and are hard to break down. This makes them more difficult to burn or get rid of.
The most important step in losing weight is exercise. Eating healthy will only keep you from getting fat, but exercise is what allows you to lose the weight. Many people have particular areas in which they want to isolate and work on. For instance many women want to maximize their work out on their thighs. Lunges and squats are two perfect ways to turn that fat into muscle. Other women and most men would rather get rid of their stomachs. Everyone wants to go to the beach and take off that shirt without hesitation. In order to burn fat off of the stomach and/or waist you must do sit ups, or crunches whichever you prefer. Take out some time at night or in the morning and begin with about two sets of ten sit-ups or crunches, then slowly progress to three or four sets. As you continue to do this on a regular basis, it will become a lot easier and eventually you should be able to do up to ten sets. Many people also enjoy aerobics or jogging.
How much exercise is needed for weight loss?
You need to burn more calories than you consume to lose weight. Thus, you can bike for an hour, burn 700 calories, and still gain weight if you are eating too much. Similarly, you can eat less than your daily caloric needs and lose weight using tablets without exercising.
So, first you want to calculate your BMR and your daily caloric needs. These will give an estimate how many calories you would burn in a day if you didn’t move, and an estimate how much you burn with physical activity.
Track your calories using an app like Lose It! and plan your meals to hit your caloric goal for the day. Then you can figure out how much you have to bike to lose weight. You have to burn 3500 calories to lose a pound of fat.
As an example, 190 pound person burns almost 700 calories an hour on a stationary bike at a medium pace*.Let’s say that person’s DCN is about 3000 calories and they ate about 2700 calories that day. They’d have to bike roughly a bit less than 30 minutes to meet their goal.
Does not Diet just exercise?
What you eat is only one part of the weight-loss equation. Diet alone might help you drop pounds, but you’ll have trouble keeping them off if you don’t exercise. And that’s not to mention the added benefits you’ll miss out on, from improved mood, to better sleep, to disease prevention.
Most experts recommend at least 30 minutes of moderate-intensity exercise, such as brisk walking, most or all days of the week. Typically, 30 minutes a day offers disease-prevention benefits, while 60 minutes helps with weight maintenance. Working out for 90 minutes a day helps on both fronts – and melts additional pounds. Regular exercise also cuts the risk of heart disease and diabetes, improves blood pressure and cholesterol levels, promotes better sleep, and builds healthy bones, muscles and joints.
How has losing weight affected your life?
• Losing weight was like removing a burden off the shoulders.
• The problem with obesity and overweight was not only of weight but the way it was affecting me in emotional intelligence and mental agility
• Eating food has always been my passion and it will remain so. But, it was important to remove the junk and add the best foods to my list. Check.
• I have not stopped eating my favourite foods. However My Favourite food list was updated last year with green leafy veggies, adequate Protein, Healthy fats and no sugarless salt, no refined flour. I have removed bad ones to include the best ones.
• I do not diet at all. I simply plan and organize my meals such that I remain satiated throughout the day and do not end up eating junk food. This is very easy you just need to plan things well.
• I now understand that complex crabs, protein, Fibre, healthy fats, vitamins, and minerals have a role to play and my diet should include them.
• I read a lot about diet and nutrition and that has helped me in making sustainable changes.
• I used to hate when every other discussion will revolve around my weight. Now, I take the charge and can speak volumes about healthy habits to the pretenders who once were preachers for me.
• You feel awesome when you go for your first alteration after inch loss.
• You feel awesome you fit well in clothes which were a dream to fit in earlier.
• When I run every day, I love the process. My mind wants to give up in first two rounds, my mental toughness asks me to fight for first two rounds at least and then I end up doing at least 6 rounds. Sometimes I feel the life and any journey out there is like running.
• It is fun to do 50 push ups, 50 squats, 10 to 20 pull ups, planks in HIIT mode and feel the sweat.
• It is fun to compete with myself everyday to be a better version of myself. The best part is that I have learnt a lot in the journey of weight Lifting.
• I have started eating good food. I eat good amount of complex curbs, protein and healthy fats.
• Incorporating Meditation has given me a sense of understanding, focus and peace.
Importance of Physical activities:
Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.
• When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.
• Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.
Physical activity also helps to–
• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.
Best diets for losing weight
The one that you eat less yet enjoy most. Sounds cool right? This might seem unrealistic to say “eat less and enjoy at the same time”. Believe me; It is really enjoyable after you see your results 🙂 Let me tell you how to do that.
1- Track your macros properly. Tracking macros will give you insight of what you eat. You can eat whatever you want as long as it fits your macros (That is the enjoyable part).Try different macro configurations to find the best one for you.
2-Know the nutrients. It is always good to know how alcohol, sugar etc. effects our body .It is essential for proper diet if you don’t have any trainers or dieticians.
3-Track your progress. You should always track your progress. This will give you motivation and insight of what is you doing.
Watch Your Diet
• Follow a healthy and realistic eating pattern. You have embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you’ve developed along the way. In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet, for more suggestions regarding a healthful diet, visit Healthy Eating for a Healthy Weight.
•Keep your eating patterns consistent. Follow a healthy eating pattern regardless of changes in your routine. Plan ahead for weekends, vacations, and special occasions. By making a plan, it is more likely you’ll have healthy foods on hand for when your routine changes.
• Eat breakfast every day.Eating breakfast is a common trait among people who have lost weight and kept it off. Eating a healthful breakfast may help you avoid getting “over-hungry” and Just make these small changes in your life, and you do not even have to quit everything cold turkey.
Just start small, i.e.: Start drinking water only. Get used to it, and when it became a habit you can add more of these changes to your routine that I have wrote here. These small steps can create very significant changes in one’s weight, body fat, and general health than most people would think.