Basic Weight Loss Tips And AdviceOctober 8, 2012
Losing weight is certainly not easy. If it was, there would not be millions of people struggling with obesity. Although losing fat and getting fit is hard, it is not impossible. No matter how many failed diets you have been on or how overweight you are at the present moment, you can lose weight and reach all of your health and fitness goals. This article is packed with basic weight loss tips and advice that has been proven to be effective. Read on to learn more.
Before starting any new weight loss program, it is advisable that you schedule an appointment with your doctor. You doctor will be able to assess your current health and make sure that you do not have any underlying medical problems that may be aggravated by a new fitness program. Once your doctor gives you a clean bill of health you can feel confident and secure that you will not hurt yourself by engaging in a new fitness program.
To lose weight you must keep a daily caloric deficit. What this means is that you must burn off more calories than you take in. For example, if you consume 1700 calories per day, to lose weight you would want to be burning off around 2000 calories each day. To achieve a caloric deficit, eat healthy low-fat foods. Avoid simple carbohydrates, like sugar and white bread, and eat whole grains instead. Get plenty of protein from lean sources such as chicken breast, egg whites, tuna and lean cuts of beef. Eat as many fresh vegetables as you wish and drink at least 6 to 8 glasses of water per day. Allow yourself to eat one cheat meal per week. Indulging in occasional cheat meals will help you stick with your diet over the long term.
Along with a good diet, exercise is a crucial component of any weight loss program. You should perform aerobic exercises 4 to 6 days per week. Start off with a low intensity exercise, such as walking, and as your fitness level improves gradually increase the intensity of your aerobic workouts. Dancing, jogging, tennis, basketball, yoga, bicycling, rollerblading, and ice skating are all great.
Perform a strength training workout twice per week. Strength training will help you tighten up your body. Muscle burns more calories than fat, so as your strength increases you may notice body fat begin to fall off of your body. Perform weight lifting movements with perfect form. Emphasize technique over the weight that you use. This will ensure that your muscles are worked properly and will help you avoid unnecessary injuries.
Keep a fitness journal. Write down the foods that you eat as well as the exercise that you engage in. Weigh yourself weekly and track your weight loss progress.
Get a workout partner. Exercising with a friend makes working out much more fun. A partner can also help to motivate you when you are feeling down.
Losing weight is not easy, but it can be done. Apply everything that you’ve learned from this article to help you get started on your weight loss journey. Good luck!