5 Simple Weight Loss Tips
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Amongst other news, it was reported today that half of adults ‘will be obese by 2050′ as a consequence of exposure to modern sedentary lifestyles. This epidemic is projected to cost the country £45 billion a year by 2050. By then, only 10 per cent of men and 15 per cent of women will be the right weight for their height. So what other reasons are there for wanting to lose weight; you may want to be fitter and healthier, have a special occasion around the corner or just for your own self esteem.
Addendum
Some exiting resources have crept in under the radar:
The problem is that most weight loss programs are just simply not practical; they are either far too extreme or are bad for your health. Lets look at the 5 most common sense and guaranteed methods for shedding the pounds:
1. The Equation Works
It is simply a question of mathematics. You need to burn off more calories than you take in, on a daily basis. This may take the form of taking some regular exercise and cutting back on your intake. Every-ones daily calorie requirement is different, so it is a personal thing.
Understand the Basal Metabolic Rate (BMR), this tells you how much calories you need to intake in order to maintain your body weight. You will need to step down your daily calorie intake by about 500 calories in order to lose one pound per week. A calorie calculator can be found here.
2. Eat Regularly and Early
Do not be fooled into thinking that missing meals is the best dieting solution. Skipping meals slows down your metabolic rate and therefore you burn calories at a slower rate. The most important meal to eat is breakfast, even if it is a small amount; this kick-starts your metabolism early and gets you on your way to burning calories.
Try to eat your final meal of the day as early as possible. If you eat just before going to bed, even by a couple of hours, your body is less thermogenic and your metabolism will work at a slower rate. Give it at least 4 hours before bed time.
3. And Eat the Right Foods…
It goes without saying that if you eat low calorie foods and avoid sugary, fatty ones then you are on the right track but dieting is a minefield. Most diets don’t work for the majority and the one’s that do can often be extreme to the point of becoming dangerous. And its so hard to keep to your plan, isn’t it?
Have a look at this simple but comprehensive plan from Zen habits. If you find that you really can be that disciplined and stick to a plan then just be sensible and eat more healthy.
4. Sleep is the Key
Sleeping is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and increase appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss.
And what could be easier, it is completely effortless! Have a look at this article about the links between sleep and weight loss.
5. Get Some Exercise!
Going back to #1, this is the bit where you burn off those extra calories. The bottom line is that in order to maintain a healthy weight, exercise, particularly cardiovascular is necessary. Dieting and making adjustments to your eating habits would only win you half the game. Regular exercising is the missing part of the quick weight loss puzzle. How much you do is a personal thing and your needs can be dictated by your metabolic rate.
The above tips are not rocket science, but common sense. Many people fail in losing weight because of poor motivation and lack of moral support from their family and close friends. Share the ideas about your weight loss plan, write things down and encourage people to remind you about your plan.
Tags: weight loss tips, weight loss plan
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Comments
I’d be tempted to add one more item to the list …
“Have Patience”
Most people, if they do give up, seem to give up because they’re not seeing progress fast enough. But it’s a marathon, not a sprint. Don’t weigh yourself every day - don’t even weigh yourself every week. Once a month, max. And even better than that, don’t weigh yourself at all - use your shape as a guide. One photo a month works well.
And if a weight loss tip, guide or product says it works fast, it’s likely not going to work.
Seen some of these before, but still good tips. It is a question of common sense really though, one that I struggled with for years.