Maintaining a healthy weight is a balancing act, but the equation is quite simple.
If you consume more calories than you burn, you gain weight. And if you consume fewer calories than you burn, you lose weight. One pound of fat equals 3500 calories. If you cut 500 calories from your typical diet each day, you can lose approximately one pound per week. The equation is 500 calories X 7 days=3500 calories. This seems simple right? Then why is weight loss so difficult?
More times that not, we make weight loss much more difficult than it needs to be with extreme dieting that leaves us starving, cranky and has not taught us anything about changing our behavior for long term benefits. Unhealthy choices undermine our dieting efforts and emotional eating habits stop us before we can even get started. You can lose weight without feeling miserable. Start by making smarter decisions with your food choices, and you can develop new eating habits that will leave you feeling satisfied.
There is no “one size fits all” solution to losing weight, but the following are some great guidelines to get you started in a healthy weight loss journey:
Permanent weight loss will not be achieved by following a quick fix diet. It will only become achievable if you are willing to make a commitment to your health for life. There are various popular diets that can help jumpstart your weight loss , but what will work in the long run is making those permanent changes in your lifestyle and food choices.
Slow and Steady…..Win the Race
A great start off goal is aiming to lose one to two pounds a week. This will ensure a healthy weight loss. Losing weight too quickly can pay a toll on the body and mind, leaving you feeling drained, sluggish and sick. When you lose a lot of weight quickly, you are actually losing mostly water and muscle, rather than what all of us want to target, FAT!
Get a Cheering Section/Support
Social support can be uplifting and help you stay positive throughout your weight loss. There are programs out there that use group support to impact weight loss and lifelong healthy eating. This group support can even come from an app on your smart phone. At Premier Physicians Weight Loss and Wellness the application My Fitness Pal is highly recommended. You can add in your friends and share your daily successes! Seek out the support to join you on your mission. The encouragement is beneficial.
Goals will Keep you Motivated
Short term goals are very important to keep you in check, like wanting to fit into a bikini for the summer….Even though your long term goal of feeling more confident and becoming healthier is the most important. These short term goals will give you the successes to strive towards the ultimate weight loss goal.
Track your Progress
Weigh yourself in regularly, and keep a food journal. In this way you can keep track of each pound you lose and what food choices assisted you in the weight loss. This will allow you to see your results in black and white and help you stay motivated.
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