Tips to Lose Weight 1-2 Pounds in a Week. It is easier to gain weight than to lose it. Weight control is an essential topic when you are living in a world engulfed in junk food. Weight-related health cases are a common occurrence especially in this century. Therefore, you need to opt for better lifestyle choices to salvage a situation that is already dire as it is. Companies have also taken notice and are psychologically preying on desperate customers to increase product sales. Fad diets flood your television sets - filling you with unrealistic beliefs about "the best ways to lose weight... fast."
However, weight loss is not as complicated as these companies would have you believe. It follows a simple rule of thumb: intake fewer calories than those you burn.
So skip the fad diets - which never last anyway - and embrace the healthier alternatives discussed below. That way, you get to save your precious time.
Why lose weight?
Being overweight or obese profoundly devastates your health. Extra pounds increase your risk to many diseases including:
- Sleep apnea
- Heart disease
- Diabetes (Type 2)
These diseases have adverse medical effects but can be averted by carefully following the procedures in this guide.
How do I control my weight?
This is a question you have asked yourself a bazillion times. You keep trying to maintain a healthy diet, but it always seems impossible. Before you know it, there you are... staring at an open fridge with a bowl of ice cream in your hands... again. So how do you stop this from happening?
Simple Answer. You don't.
Losing weight is like running a marathon. Imagine yourself competing in a marathon - will you begin the race with a sprint?
Same applies to weight loss and control. You start off slow and build your endurance as you move along.
It also helps to break up your goals into small chunks that are easily achievable.
Simply put, don't dwell on relapses. Acknowledge them and move on - that way you don't discourage yourself into quitting.
What kinds of foods are best for losing weight?
How about you swap that juicy beef steak for some fresh fruits and veggies? Weight loss is a lifestyle choice. The food we eat directly affects our weight. A healthy diet is therefore an essential part of losing weight.
To maintain a healthy diet, you should eat foods that:
- Minimize starches in our body
- Do not contain animal fat (beefy steak)
- Are low on added sugars (cola)
- Avoid fatty dairy products
By maintaining a healthy diet, you stand to lose up to 2 pounds in a week.
According to the Center for Disease Control and Prevention (CDC), a pound is equivalent to 3500 calories. Therefore, to lose 1-2 pounds in a week, you need to maintain a caloric deficit of about 500-1000 calories per day.
Another essential part of dieting is hydration. Drinking water induces a feeling of satiety, therefore prevents unnecessary eating.
The recommended quantity is 8 glasses (8-ounce glass) a day. However, it is better to start small and gradually build on that until you reach the recommended value. This reduces strain which is a key ingredient in quitting.
Taking breaks before second servings also helps in weight loss. These breaks are important because they provide ample time for the brain to process information. It takes about 20 minutes for the brain to determine whether the stomach is full or not. Breaks will therefore keep you from overeating.
Most importantly, don't forget to exercise.
Exercise burns calories hence aiding in weight loss. It is good that exercises be done in sets so that they are manageable and enjoyable.
Whenever exercise is mentioned, the mind immediately pictures a professional athlete vigorously draining his soul in a gym. This is a misconception.
Exercise is anything that keeps the body active. So start making those power walks around your block daily or even walk your dog every evening. Provided that it is kept consistent and heart rate is excited, you are on the right track.
Once in a while, also engage in intense cardio and strength exercises. This will add variability to your routine. And keep things interesting.
A fun fact to remember when working out:
Cardio burns calories. Strength training burns fat.
Forget Television Commercials and Billboard Models.
Above all, your goals should be realistic. You cannot have the body of a super model overnight. It takes constant dedication and hard work. A secret the media never tells its audience is that; not even super models have the "perfect" body.
Do you know why?
Because "perfect" doesn't exist in this world. So keep on working to stay healthy, not to be perfect.
Forget the shady television commercials and shows selling you on fad diets. Tried and tested, these methods never work. It is all marketing propaganda.
In fact, cutting more than 1050-1200 calories per day is counterproductive. It slows down your metabolism hence weaken your muscles. This lowers your endurance for exercise - a sure way to "not losing weight" any time soon.
Procrastination is your enemy. If you are thinking about making changes to help you lose weight. Do it NOW.
However, this doesn't mean you be too hard on yourself. Keep your diet plan easy and enjoyable. This helps you stick to it in the long-term.
In conclusion, weight loss is a case of mind over matter. Stick to a strict schedule and exercise on a daily basis. Remember to also constantly hydrate and you will be on your way to shedding those extra pounds.
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