NUMBER ONE THING
- Have a precise goal, be specific.
First of all, you have to have a precise plan as with any goal. Don’t just say, ” I want to lose some weight,” and then hope it comes off by not gorging on your next meal. If you’re serious about losing weight be precise!
- EXACTLY HOW MUCH WEIGHT? AND HOW FAST?
If its more than 4%-5% of your over all weight then plan on it taking more than a month. For instance, if you need to lose forty pounds figure the per cent of your weight that is then figure how long you should take to lose it. Say you weigh 160 but you know 120 is your best weight. 40 pounds is 40% of 160 pounds (160/40=40%) and it’s only healthy to lose about 4% of your body weight per month or about 2 pounds per week if you plan to keep off the weight. I would say it may take nine to ten months to reach your goal realistically. So for now set your goal at 4% loss for the next four weeks, or 6.4 pounds. Then break it down even further by setting a goal of losing 1.6 pounds per week. Then next month recalculate and set next month’s goal.
- HOW MANY CALORIES A DAY DO YOU CONSUME? HOW MANY SHOULD YOU CONSUME?
Factors such as age, height, weight, daily activity level and exercise habits will be considered in discovering your daily caloric requirements. You can find out approximately how many calories you should be consuming to lose one to two pounds per week by going to this site http://www.myfitnesspal.com. Download the fitness pal app to your phone. You can really tweek your goals from your computer but for now just download the app.
Once you figure that you need to find out how much you are eating. This takes about three days of recording. Again, I use the fitness pal app on my phone. At first you have to have this in your head, “Record my food intake!” By the third or fourth day you’ll start remembering and eat you are on a healthy eating plan it’s easy. Eating out is a hassle because restaurants really don’t make a lot of health food and they serve you way TOO MUCH FOOD!
NUMBER TWO THING
2. Make a food plan
If you don’t know much at all about nutrition it’s okay. Remember the food pyramid from the old days? Well, it’s been switched to a pie chart or plate, but basically it’s the same. I prefer 40% of my calories come from carbohydrates, 40% from lean protein, and 20% from fats. Here’s some crucial info: one gram of fat = 9 calories, one gram of carbohydrate or protein = 4 calories. THAT’S A BIG DEAL! Any food you eat that’s high in fat is high in calories. So don’t eat fried food, no cheese, no full fat dairy.
Check this post http://18.104.22.168/~ichellk9/what-i-eat-in-a-day/ to see what I eat normally. I’ve read thousands of nutrition panels and weighed lots of food. I can still eat out occasionally. I may have a “cheat hour,” not a “cheat day.” I recommend cutting out complex carbs (bread, pasta, rice) or at least just have one serving a day, preferably in the morning.
Veggies are great, have some at every meal. Fruit can have lots of sugar so watch out for that, I only have 1/2 cup of berries with my plain fat-free Greek yogurt. Lean protein (chicken or turkey breast, fish, 97% fat free ground chicken or turkey, egg whites, and organic whey protein) should be eaten 3-4 times a day, I eat it baked or sautéed in a whisper of coconut oil.
NUMBER THREE THING
3. Decide on an exercise plan.
Do you belong to a gym? Can you walk outside or at the gym? Join an exercise program at your church, get a friend to start walking with you, ask your spouse to go to some classes with you or join the local Y and try different classes. There’s lots of YouTube videos to try, go to the search box and put in “aerobics” or “dance” or “exercise.” You can go to your library and rent workout videos for free. I’m going to do this just because I’ve become bored with the stationary bike and elliptical.
You need to plan on exercise in some way at least five days a week. Now, don’t freak out over that. I exercise four to five hours per week, that’s THREE PER CENT OF MY WEEK!!! I lift weights for one hour, three times a week, Monday, Wednesday, and Friday. Two other times I speed walk, bike, do the elliptical or the stair mill for thirty to forty-five minutes. That’s it. Easy peasy.
ALL THREE THINGS
- MAKE A PRECISE GOAL
- PLAN YOUR FOOD
- PLAN YOUR EXERCISE
YOU CAN DO IT!!!
Questions? Need help? Comment below.