Weight Loss Diet
So, how can you get rid of those unwanted pounds? Most of the people who are able to lose weight and keep it off, use a two-pronged approach. This approach involves cutting back on calories slightly and increasing physical exercise.
Let's say your goal is to lose one pound per week. Remember that one pound of stored fat contains 3,500 calories. If you do nothing but cut calories, you will have to eat 500 fewer calories per day to lose one pound a week. For many people, cutting calories this severely is worse than torture, as they feel hungry all of the time and are tempted to cheat.
But, if you increase your physical activity and by doing so burn an extra 250 calories per day, then you need to cut only 250 calories out of your diet to achieve your weight-loss goal of one pound per week. For the average person, it takes between 25-50 minutes to burn 250 calories.
As you begin your weight-loss program, be prepared for a long battle, a battle that is as much psychological as it is physical. Be patient, set realistic goals, enjoy your more active lifestyle, and focus on healthy eating instead of dieting.
Not sure how to cut back on calories? Here are a few tips to help prevent unnecessary consumption:
Avoid eating until "you can't eat another bite." In addition, avoid going too long without food. If you wait to eat until you are "starving," you are likely to have less control over what and how much you eat.
Eat only when you are hungry. You might be surprised how often you eat for emotional reasons. So, try to be aware of when you are eating to cover up feelings of loneliness, sadness, or anger, and seek an activity besides eating to meet your emotional needs.
Do not combine eating with other activities, such as reading or watching television. Research indicates that a major cause of weight gain is "unconscious" consumption of food. Many people eat up to 1000 more calories each day than they think they do.
Never go to the grocery store on an empty stomach. If you shop when you are ravenous, you will be tempted to buy unhealthy foods.
Slow down! Make mealtimes relaxing and enjoyable. Eat only when sitting down, chew each bite many times, and put your fork down between mouthfuls.
Drop out of the "clean your plate club." If you are full, it is OK to leave a few bites of food on your plate!