Great. It’s a new year and you have resolved to shed a few extra pounds. Weight loss can be beneficial to you both physically and mentally when you have been carrying around some extra unneeded pounds. For a 150 pound healthy adult, a weight loss goal of 15 pounds is both a realistic and obtainable goal.
First thing on your to do list, schedule a checkup with your doctor to make sure you are healthy enough to start a sensible weight loss regimen. Along with the ” green light” to move forward with your plans, your physician is a good place to start when seeking advice and tips on loosing weight the correct way.
Diet and exercise, when paired together, can lead you down the path to your weight loss success.
When most people hear the word ” diet”, visions of starvation and the latest ” fad diet” to grace the cover of the ” Best Sellers” book on the shelves at their local bookstore, comes to mind. But forget those outdated ideas. Simply reducing your caloric intake by 500 calories a day, achievable by healthy, and yes, delicious choices, you can start to see results without feeling starved or deprived. At a pound per week weight loss, this gradual reduction in body fat is a safe weight loss weight to strive for.
Healthy choices aren’t just about what you choose to omit from your current diet, such as sugary drinks and snacks, saturated fats and simple ” empty” carbs, it’s also about what we choose to add to our new and improved diet. High quality protein, complex ” healthy” carbs and unsaturated fats can both help you in your weight loss goals and keep you feeling full, satisfied and energized so that loosing weight can actually feel good.
Its important to monitor your daily calorie intake to make sure you aren’t just consuming less calories, but that you are consuming enough healthy calories for a safe weight loss. No fewer than 1,500 calories for men and 1,200 calories for women, per day. And avoid skipping meals as this can leave you feeling hungry and tired, which may lead you to over consuming calories at your next meal. And since we are pairing exercise with diet, you definitely want energy and an overall feeling of wellness, not hunger and sluggishness from skipped meals, to keep you moving and exercising on schedule.
Exercise doesn’t have to include a membership to your local gym nor working out like you are training for your first marathon.
Resistance exercises help build and maintain lean muscles. Because after all, we want to shed fat tissue, not muscles. Muscle mass helps you to burn calories when working out, as well as continue to do so even when you are resting and recovering from exercise. Along with resistance exercise, adding aerobic exercise to your plan can help you achieve your weight loss goal. It also brings along with it the added benefits of improving your heart and lung health. And remember, weight loss isn’t just about fitting into those skinny jeans, its also about improving overall health and fitness.
Swimming, brisk walking or riding a bike for 30 to 60 minutes per session can be both enjoyable and beneficial, burning between 200 to 600 calories.
Healthy meal choices along with strength training and aerobic excercise, can help you to like what you see when you look in the mirror but also lower your risk for type 2 diabetes, heart disease and stroke, keep your blood pressure in check and even lower your risk for some types of cancer. Looking better and feeling better. Now there’s a combination very few of us can deny would be a wonderful way to start off a new year.
These new lifestyle changes don’t have to leave you feeling alone and isolated. Consider pairing up with a weight loss buddy. A friend or family member with similar goals can really go a long way in achieving success for not only you but for them also. Joining your buddy when paying a visit to the grocery store, can help you both make wiser choices when adding items to your grocery cart. Nothing to do on a Friday night? Consider planning a ” night in” with your weight loss buddy, preparing a healthy meal together at home. It can be both fun and rewarding as you share healthy recipes, cooking tips, and a tasty dinner prepared with both of your weight loss goals in mind. Bon Appetite’.
And wouldn’t you much prefer to hike or bike with a friend or loved one by your side? Not only is it more enjoyable but it’s a lot harder to skip exercising when you have made plans with someone else and you know they are counting on you to be there. A weight loss buddy can offer encouragement, share tips they have found to be successful, and in the end, go shopping with you to try on and buy those jeans you have been eyeing since the beginning of your weight loss journey together.
Now that we have covered diet and excercise, here are a few tips to remember that can be very beneficial. Gradual weight loss may help you adjust slowly to new and healthy lifestyle changes that are needed to not only loose weight but maintain your weight loss for the long haul. Select exercises you actually enjoy, and add variety to your excercise choices. It’s much easier to stick to an excercise routine that doesn’t feel like work but rather something you look forward to doing.
And always remember your body needs rest and recovery time along with excercise. Not getting enough sleep can lead to weight gain or make it harder to loose those stubborn pounds.
So with a few lifestyle changes, reasonable and obtainable goals and a buddy by your side sharing your journey, you are on your way to a healthier, happier ” new you” not only for the new year but for a lifetime. Weight loss and overall health improvements are just a few simple steps and choices away.