5 quick and easy tips to lose weight

Are you looking for weight loss tips to help you lose weight fast or weight loss tips that will keep it off forever? There is a big difference. It is tempting to opt for the first type of tip. Looking for shortcuts and quick results is just a part of human nature. The problem is that you will be back to square one when the weight comes back (and it will) when you lose weight quickly. Here are some weight loss tips to help you do what it takes to achieve permanent weight loss and look forward to a healthy life.

Weight loss tip #1:

Keep a food and exercise journal for a week. Keep track of calories consumed per day and calories burned per day. Do not cheat! Put everything down. Being honest with yourself is a critical step toward weight loss. By the end of the week, you’ll have a good idea of ​​your average calories consumed and burned per day. Then move on to the next of these weight loss tips and figure out what you should be consuming per day.

Weight loss tip #2:

Learn the basic formula for weight loss. The calories in must be less than the calories out. We all have a certain number of calories that for our height, weight, gender, age, and activity level will only maintain our current weight. These calories are spent in the daily needs of our bodily activities, such as breathing and digestion, as well as in our normal work activities, whatever they may be. Calculate this number of calories using a calorie calculator. If you want to lose weight you must do two things:

1. Reduce this calorie intake.

2. Increase the number of calories burned.

Weight loss tip #3:

Over time a healthy and lasting weight loss occurs. One to two pounds per week is the recommendation to achieve this. One pound of fat is equal to approximately 3,500 calories. Therefore, if your goal is to lose one pound per week, you should be in a caloric deficit of 500 calories per day. If your goal is two pounds per week, then this deficit should be 1,000 calories per day. If you determine that your calories per day to maintain your current weight are 2,000 calories, then reduce your intake to 1,750 per day and burn an additional 250 calories. This could be as simple as eating a half sandwich for lunch instead of a whole sandwich and going for a brisk two-mile walk. If you want to achieve a weight loss of two pounds per week, don’t cut your calories too drastically.

Weight loss tip #4:

Read food labels. No one wants to spend the rest of their lives counting the calories of everything they put in their mouths. At first, understanding portion sizes and caloric amounts is crucial, but after a while, you’ll be able to assimilate most of what you eat. You will probably be surprised at first too. It doesn’t seem fair that the size of a serving of ice cream is half a cup! As painful as it is, you need to know this so that when you think you’re eating 350 calories of fat-free ice cream, you understand that filling that bowl of cereal with what you used to think was one serving is really more like 1000 calories. A slice of bread is one serving of bread and is generally around 100 calories. I started eating open sandwiches when I realized that!

Weight loss tip #5:

Realize that what you are doing right now is one of the most important things you could be doing for yourself. Healthy and lasting weight loss is a priceless reward for all your hard work. Patience is the key. Pay no attention to that coworker who lost ten pounds last week on whatever fad diet she tried! In five to six weeks, I guarantee you’ll have gained most of that weight back and you’ll be reaping the rewards of your slow and steady weight loss. Not only that, but you will have developed the tools and knowledge to keep the weight off forever!