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Kittle: Weight Loss Strategies That Will Work

As 2013 draws to a close and weight loss resolutions are contemplated for 2014, here are some helpful tips on how to lose weight carefully and successfully.

Weight loss is simply a matter of less input and more output.

You will win at weight loss when you increasing your daily activity or consume fewer calories than those needed to maintain your weight.

There are 3,500 calories in a pound. To lose one pound per week means you need to create a 250 calorie deficit through diet and another 250 calorie deficit through exercise.

So get active and find exercises that you enjoy.

Cardiovascular and resistance exercise increases your metabolism, tones and strengthens muscle and is effective in losing and managing your weight.

Keep a daily food log.

When creating a nutritional program for my clients who are looking to lose weight, I ask them how many calories they consume in a day.

Typically, most dont know or greatly underestimate their food intake by about 25 per cent, and at the same time over-estimate their daily physical activity.

I then have them begin with food journaling for seven days to give a clear picture of eating habits, and find out how many calories they are actually consuming.

Writing everything down helps in making smarter food choices and provides a more accurate picture of your daily consumption.

Research has found that keeping a food journal is a great tool for success in dropping weight!

Calculating your Basal Metabolic Rate BMR can help you manage your weight by determining your daily caloric need.

Your BMR is an estimate of how many calories your body needs to maintain its current weight.

It represents the amount of calories per day your body burns, regardless of exercise.

If youve noticed that every year, it becomes harder to eat whatever you want and stay slim, youve also learnt that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions.

However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your bodys ability to burn energy gradually slows down.

Experts recommend weight loss at the rate of 0.5-2 lbs./week.

Remember that this estimate is based on your body weight, height, age, gender, and activity level.

It may vary slightly depending on other factors.

Generally, women should not consume any less than 1,200 calories per day, and men should not consume less than 1,500 calories per day.

Eat six small meals a day: breakfast, lunch, dinner and three snacks.

Try to eat every few hours to curb hunger and promote a higher metabolism. Watch your portions and serving sizes and aim for a balance between raw fruits, veggies, whole grain, and lean meats and dairy.

The best way to determine the amount of food in a given serving is to look at the nutrition facts label and measure it out.

Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to eyeball the amount of food and know whether there is too much or too little.

Also take look at calorie counts but also looks at nutritional value and ingredients. Try to avoid foods with white flour, sugar and sugar substitutes, saturated fats and trans fats

And most of all, have patience, persevere through setbacks and focus on your goal.

Many people lose patience when they dont see the pounds drop off quickly despite their weight loss efforts.

But as I remind my clients, the added weight didnt show up overnight and it wont disappear overnight either.

There may things in daily life that come up to keep us from exercising and eating right and temporarily set us back.

Dont beat yourself upbe positive, focus on your weight loss goal and adopt a healthy lifestyle.

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Resources:

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Comments

  1. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

    View Comment
    1. Reply

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      Breakfast:
      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Lunch:
      Spicy Turkey Salad recipe – 304 calories

      Snack:
      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Dinner:
      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

      View Comment
    • Aimee
    • December 17, 2013
    Reply

    I Am A Teenager What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager and I need help so please help me… I’m desperate. I want a higher self esteem.
    Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

    View Comment
    1. Reply

      Some easy weight loss tips :

      Eliminate Eating Junk Food.
      Drink a Lot of Water
      Reduce the Size of Your Portions
      Lower Your Calorie Consumption Without Deprivation
      You Want to Start Exercising Regularly
      Sleep Well- Practice a Good Night Sleep

      View Comment
  2. Reply

    Weight Loss Tips And Help On Loosing Weight Ready For Prom? Im 15 and hopefully going to prom in the first week of July, as im British we only get 1 prom so its really important to me that i look nice 🙂
    Im very overweight at the moment, last week i weighed 12stone 9lbs (177 pounds) and now i weigh 12 stone 5lbs (173 pounds) but i know it won’t be like this every week.
    Are there any weight loss tips that can help me? I currently only eat 3 meals a day and 1200 cals as recommened on my app.
    Also what weight roughly should i be in July by your weight loss ideas?
    BQ- Im tanned, fat (hopefully not soon) and has long brown hair any ideas on what the dress could be?

    Thank you so much!

    View Comment
    1. Reply

      First off, have a great time at the prom! Secondly, you want to get to that lower weight doing it healthy. 1200 is a reasonable amount of calories, but I’m pretty sure those calories are not coming from all the nutrients your body needs. You don’t want your weight loss coming to a crashing halt! I know all about the crazy diets out there. You don’t have to spend ANY money on a quick fix or gimmick that may not work or work only for a few weeks. I have been on a natural eating plan and I lost 50 pounds in about 5 months. You’re younger, it may be faster. I also incorporated lots of exercise to burn more fat. This way of eating is called Paleo, or the Cave Diet. Eat everything your ancestors ate! If mother nature made it, eat it, if man made it, don’t touch it! It’s as simple as that. Go to the Cave Diet link below. You will lose weight, feel happier, glow from the inside out. Good luck!

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  3. Reply

    Can Someone Give Me Some Weight Loss Tips? I do gymnastics and dance. I am a female, 13 yrs, 5’4 and about 130 lbs. I feel gross. I at least want to be 100. I am planning on running in the morning along with an excersize video, at school we run for 5 minutes every day, in the evenings I will take my dogs for a walk, and doing gymnastics/dance stuff downstairs. Can anybody give me any weight loss tips.

    View Comment
    1. Reply

      Drink more and more water and don’t eat oily and junk food . Walking, gymnastic and dancing are good way to reduce weight. You will achieve your desired weight in some days.. Keep going..

      View Comment
  4. Reply

    What Are Some Good Work Out Routines And Weight Loss Tips For A 16 Year Old Male? I’m a 16 year old male and I am about 6foot 2 and weight around 185-190lbs. I was wondering what a good work out routine I can start and any good weight loss tips?

    View Comment
    1. Reply

      Just get into the habit of swimming every day or two and stick to it.

      Also for a normal (non drastic) diet that works you might want to see:
      http://www.bestinternetfind.solutionsarticles.com/Lose-Weight?id=xh8q

      View Comment
    • Ala r
    • December 17, 2013
    Reply

    I Am 5foot 11 Inches Tall And Weight 230lb. Can Any Body Give Me Some Weight Loss Tips Or Diets? Hi. I am a 15 year old kid, who is 5’11, 230lb. And I need some weight loss tips before school starts. I work out alot. I play high school football, and competitive baseball in the summer. During football I lose all of my weight, but after that I gain all of my weight for baseball season. Please HELP!!! What can I do?

    View Comment
    1. Reply

      No fats , no sugars and no junk food plus all the exercise you can manage ,

      View Comment

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