Before starting any diet, you must determine your ideal weight or your goal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t mean that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.
Here are 10 simple steps to help you lose weight – if you focus on consistently keeping up with these steps, you’ll see the weight fall off – and stay off for good.
1. Determine your daily calorie requirement
If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.
2. Load up on your fruits and veggies
You need at least five servings of them per day – doing this will put you on the right track to a healthy body because fruits and vegetables have beneficial fibers, vitamins, and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.
3. Keep a journal on your food intake
A journal will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need. Remember, avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.
4. Do not skip meals
When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.
5. Eat and fresh as whenever you can
You are more likely to lose weight if you eat naturally fresh foods. Packaged and processed foods have high sodium and fat content – so STAY AWAY from them.
6. Don’t be too hard on your self
Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.
7. Read the food label carefully
“Fat-free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.
8. Drink more water
You’ve heard this many times – and that’s because it works! Drink eight glasses water a day – this flushes out your body’s toxins and waste. Cut out fruit juices and all sugary drinks including diet drinks completely. Also, stay away from alcohol.
9. Exercise at least 3 times a week
Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories. Remember to lift heavy!
10. Sleep more
Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. So get the necessary 8 hours a day and don’t let all the hard work go to waste.
If you’re still unsure about what to eat and when, don’t worry you’re not alone. But there is a little-known diet plan called the 2-Week Diet which will teach you these things. Getting that in check will increase your metabolism allowing you to shed weight and shed it fast.
Those following the plan report losing 13-16 pounds and 2-4 inches from their waist in just a matter of 2 weeks, with the results all backed by science. You can watch this video now to learn more about how to follow the diet.
Hopefully this has given you the ideas you need to put you on the right path for weight loss. Setbacks may happen, but will only stop you if you let them. Don’t be afraid to own that you made a mistake, put it in the past, and get right back on the right path!