Anyone trying to lose weight knows how difficult it can be. It is therefore really important for anyone trying to lose weight to understand the science of how and why weight loss occurs. You really need to know how your individual body works and how many calories you need a day in order for your body to function properly. As a result, if you follow a few easy steps, you will be well on your way to developing good habits for losing weight.
The first thing that you need to do is determine your basal metabolic rate or your BMR. This will tell you how many calories you would burn if you stayed in bed all day. It's a good way to determine how many calories you need to intake. You can calculate your BMR by doing a Google search and using one of the online calculators that comes up in the search.
Calculate your activity level by wearing a heart rate monitor all day long. You can easily purchase one from a variety of athletic stores including Academy or you can get one from Target. This will let you know how many calories you have burned in a day.
Keep a notebook to jot down everything you eat and the amount of calories in those foods or drinks.
Now you are going to take the number that you got as your BMR and add to that the number of calories that you burn throughout the day using your heart rate monitor. Subtract from that number the number of calories you have taken in because of food. If you get a positive number then you are on the right track to weight loss. If you get a negative number then you are on the road to gaining weight.
Your choice of what you eat plays a huge role in losing weight. It's not just counting calories, but choosing a generally healthier diet will do you no end of good. Changing bad habits such as that weekly pizza fest, into healthier alternatives, will not only reduce your fat intake, but provide good nutrients required for physical exercise. Choosing leaner cuts of meats and eating a healthy breakfast, such as cereals, fruit and yogurt are things you should consider if your serious about losing weight.
As well as keeping track of what you eat, the exercises you perform on a weekly basis, are crucial to losing the extra pounds and toning up the body. It is recommended to do at least 30 minutes of exercise daily. Depending on your level of fitness, that might include going for a brisk walk in the evening, or heading down to your local swimming pool. As you get accustomed to the exercise, step it up a little. Make progress by alternating a brisk walk one day, to a gentle jog the next. Don't be afraid to push yourself a little more as time passes and the weight begins to drop.
Sometimes, exercise can be a daunting task, especially when you have to face it alone, or you are not sure which exercises will be the most beneficial to your personal goals. You might have ruled out a personal trainer because you think they are too expensive or work exclusively with the famous. Try to get this idea out of your head. Of course, a personal trainer doesn't come for free, but they are also not so unreachable as you think in terms of availability and cost. They can be a huge help in guiding you towards the right exercises and the motivation they can give is unbeatable!
Finally, you need to keep your self-confidence up and stay motivated. These two things are key to losing weight and are habits you want to instill in yourself early on. Stay true to yourself and whatever you do, just keep it moving!
Author Resource:
Cliff Pape is a Houston Personal Trainer who has trained and coached hundreds of Houstonians in their weight loss journey. He recommends that in addition to a good exercise program, everyone be involved in eating a healthy diet like the one prescribed in the Medifast program. Doing both will keep you healthy and strong and in shape!
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