Diet plans promising quick weight loss are easy to find. However, most people who attempt these diets will not see lasting results. Life long weight loss results can be achieved by learning how to make life-style changes. Choose healthier foods. Change eating habits. Become more active, and make healthy eating a life-style choice.
Make Wise Food Choices
Water makes up 70-75% of the body mass of an average human being. A person can survive up to 4 weeks without food but usually no longer than 3 days without water. So, it would make sense that the wisest food choice is water. Drink at least 8-10 glasses of water a day.
Replace high calorie foods with low calorie, low-fat foods that are high in fiber and water content. These foods will satisfy hunger and give the body a sense of fullness. Choose foods like spinach, broccoli, tomatoes, carrots, watermelon, berries and apples. Broth based soups have a high water content. Whole grain breads, pastas and cereals are full of fiber.
Count the Calories and Eat Small Meals Throughout the Day
The average adult consumes 1800 or more calories a day. To determine exactly how many calories the body needs daily, calculate the BMR, (Basal Metabolic Rate). Then take that number and figure how many calories are needed to maintain, lose or gain weight. The calculating formula and numbers are different for men and for women and also change with age. In order to lose, calorie intake must be less than calories burned.
Here is the formula for calculating Basic Metabolic Rate.
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Example: 37-year-old woman, who is 5'5" and 147 pounds.
First, convert height into inches. 5'5" equals 65 inches.
Now put that number into the equation above.
655 + (4.35 x 147) + (4.7 x 65) - (4.7 x 37)
655 + 639.45 + 305.05 - 173.9 = 1425.6
BMR = 1425.6
The activity level of the individual must also be considered. To factor this in, follow this formula:
Multiply the BMR by 1.2 if sedentary, (little or no exercise)
Multiply the BMR by 1.375 if lightly active, (exercising 1-3 days a week)
Multiply the BMR by 1.55 if moderately active, (exercising 3-5 days a week)
Multiply the BMR by 1.725 if very active, (exercising 6-7 days a week)
If trying to maintain present weight of 147, a lightly active person, one who may not exercise 1-3 days a week should consume no more or less than 1960 calories a day. To lose weight, subtract 500 calories from that number and consume no more than 1460 calories a day. If by chance the individual needs to gain weight, add 500 calories and eat around 2460 calories a day.
Portion control plays a key role too. Portion control is a big problem in the US. The average fast food meal consists of a burger, fries and soda, and contains over 1170 calories and 60 grams of fat. Try to break up daily calorie intake into 4-5 meals throughout the day, rather than consume all daily calories in three or fewer meals a day. This strategy will help hunger, maintain blood glucose and insulin levels and boost metabolism.
More Tips to Avoid Hunger
Choose snacks wisely. Air popped popcorn, without salt or butter, is high in fiber and low on calories. Oatmeal is a comforting snack. Oatmeal is a complex carbohydrate with added benefits: since it digests slowly, it helps control blood sugar and insulin levels, which helps control hunger and prevents fat storage. Instead of ice cream, choose yogurt. It is low in fat and an excellent source of protein and calcium.
Keep the focus on slow and steady weight loss. Consume fewer calories, make wise food choices and drink plenty of water. Results may vary, but it is possible to cut calories and lose weight without drastic measures and starvation techniques. In fact, such measures might hinder weight loss.The key is to choose low-calorie healthy foods that will give the body a feeling of fullness and satisfaction. Instead of the standard 3 meals a day, plan 4-5 small meals throughout the day every 3-4 hrs. Stay active. Any activity is a calorie burning activity, and just like walking is accomplished one step at a time, weight loss is accomplished through a series of life-changing steps, one calorie at a time.
Make Wise Food Choices
Water makes up 70-75% of the body mass of an average human being. A person can survive up to 4 weeks without food but usually no longer than 3 days without water. So, it would make sense that the wisest food choice is water. Drink at least 8-10 glasses of water a day.
Replace high calorie foods with low calorie, low-fat foods that are high in fiber and water content. These foods will satisfy hunger and give the body a sense of fullness. Choose foods like spinach, broccoli, tomatoes, carrots, watermelon, berries and apples. Broth based soups have a high water content. Whole grain breads, pastas and cereals are full of fiber.
Count the Calories and Eat Small Meals Throughout the Day
The average adult consumes 1800 or more calories a day. To determine exactly how many calories the body needs daily, calculate the BMR, (Basal Metabolic Rate). Then take that number and figure how many calories are needed to maintain, lose or gain weight. The calculating formula and numbers are different for men and for women and also change with age. In order to lose, calorie intake must be less than calories burned.
Here is the formula for calculating Basic Metabolic Rate.
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Example: 37-year-old woman, who is 5'5" and 147 pounds.
First, convert height into inches. 5'5" equals 65 inches.
Now put that number into the equation above.
655 + (4.35 x 147) + (4.7 x 65) - (4.7 x 37)
655 + 639.45 + 305.05 - 173.9 = 1425.6
BMR = 1425.6
The activity level of the individual must also be considered. To factor this in, follow this formula:
Multiply the BMR by 1.2 if sedentary, (little or no exercise)
Multiply the BMR by 1.375 if lightly active, (exercising 1-3 days a week)
Multiply the BMR by 1.55 if moderately active, (exercising 3-5 days a week)
Multiply the BMR by 1.725 if very active, (exercising 6-7 days a week)
If trying to maintain present weight of 147, a lightly active person, one who may not exercise 1-3 days a week should consume no more or less than 1960 calories a day. To lose weight, subtract 500 calories from that number and consume no more than 1460 calories a day. If by chance the individual needs to gain weight, add 500 calories and eat around 2460 calories a day.
Portion control plays a key role too. Portion control is a big problem in the US. The average fast food meal consists of a burger, fries and soda, and contains over 1170 calories and 60 grams of fat. Try to break up daily calorie intake into 4-5 meals throughout the day, rather than consume all daily calories in three or fewer meals a day. This strategy will help hunger, maintain blood glucose and insulin levels and boost metabolism.
More Tips to Avoid Hunger
Choose snacks wisely. Air popped popcorn, without salt or butter, is high in fiber and low on calories. Oatmeal is a comforting snack. Oatmeal is a complex carbohydrate with added benefits: since it digests slowly, it helps control blood sugar and insulin levels, which helps control hunger and prevents fat storage. Instead of ice cream, choose yogurt. It is low in fat and an excellent source of protein and calcium.
Keep the focus on slow and steady weight loss. Consume fewer calories, make wise food choices and drink plenty of water. Results may vary, but it is possible to cut calories and lose weight without drastic measures and starvation techniques. In fact, such measures might hinder weight loss.The key is to choose low-calorie healthy foods that will give the body a feeling of fullness and satisfaction. Instead of the standard 3 meals a day, plan 4-5 small meals throughout the day every 3-4 hrs. Stay active. Any activity is a calorie burning activity, and just like walking is accomplished one step at a time, weight loss is accomplished through a series of life-changing steps, one calorie at a time.
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