Discover the Secrets Behind Losing Weight


Tips to Losing Weight

Millions of people attempt to lose unwanted pounds every year, but only a small portion of these people understand the secrets to weight loss. With so many programs and products to help you lose weight, it can be confusing to determine which strategies are the most effective and which ones to try.

Follow the following tips to increase your chances of weight loss:

1. Don’t Crash Diet

Many people have the first instinct to stop eating all together in an effort to lose weight. When you crash diet, your body is really only losing excess water weight and excess carbohydrates. In fact, your body actually believes that it is starving. And, when it believes that you are starving, it stores more calories from the food that you eat than normal. So, while you believe that you are working to increase weight loss, you are in fact doing the exact opposite over the long term by crash dieting.

2. Determine Your Basic Metabolic Rate

Each of us has a different resting metabolic rate, referring to the amount of calories that our bodies require to function at our optimal level. When we exceed this daily calorie requirement, we begin to gain weight. And, when we do not meet this daily need, our bodies begin to burn calorie reserves, ultimately resulting in weight loss. Determine what your basic metabolic rate is by using a weight loss calculator so that you are creating the most optimal weight loss program possible.

3. Learn How to Substitute Foods

One of the best weight loss tips is to learn how to effectively substitute foods for the ones that are a party of your daily routine. For example, instead of drinking whole milk or 2% milk, substitute skim milk to reduce your daily calorie content and your fat intake daily. Learn how to reduce fat in the everyday items that you eat and how to replace simple items first with those that are lower in calorie count and in fat content. Over time, these small changes will greatly contribute to your ability to lose weight. And, as they are gradual changes, they will be easier to maintain than an abrupt change to your eating habits.

4. Pay Attention to What You Drink

Drinks are one of the most commonly overlooked areas of a person’s diet, as we rarely think about the calorie content and their effect on our weight. For example, a single can of soda can contain between 150-300 calories. And, by simply cutting out 1 soda per day out of your diet, you could lose up to 2 pounds per month. In addition to sodas, work to drink calorie free drinks and water as much as possible.

5. Eat More Fruits and Vegetables

Not only are fruits and vegetables great for improving your overall health, they work to suppress your appetite as their high fiber content works to make you feel full. Strive for a minimum of 5 servings of fruits and vegetables per day for the most natural weight loss progress.

6. Decrease your Portion Size

One of the easiest weight loss tips is to reduce your portion size. You can eat virtually anything that other people eat, but you must simply eat in smaller portions.

7. Don’t be Too Restrictive

While you will want to restrict foods to achieve weight loss, you do not want to become overly restrictive as it will only increase your cravings. Allow yourself to have smaller treats as rewards and if you are truly craving something, have a small bite to satisfy your hunger craving rather than indulging, causing you to negate the hard work that you have been doing on your weight loss plan.

8. Increase your Exercise Routine

While dieting is a portion of your weight loss program, no healthy weight loss program is without exercise. If you do not already regularly exercise, it is advised that you speak to your health care practitioner before you begin a new program. You will want to start with cardiovascular exercise such as walking, swimming or cycling 20-30 minutes, several times per week. As your endurance builds, you can increase the amount of time spent exercising as well as the intensity. You will also want to add resistance training to your exercise program as lean muscle mass can increase your resting metabolic rate, meaning that your body will naturally burn more calories on a daily basis on its own.

9. Continue to Make Changes Over Time

Your chances of achieving weight loss are increased when you make gradual changes over time, rather than by making sudden changes to your routine. As you begin to see results, continue to modify your diet and exercise habits until you build a program that works for you and one that you will be able to maintain over the long term. It is by building new, healthy habits that you will achieve the levels of weight loss that you are seeking.

10. Learn How To Read Labels

Learn how to read food labels so that when you are shopping for food, you can make better choices. While there are many things to observe on a food label, the most important concepts are the total number of calories and the fat content.