If you are struggling and looking for some ways to help you lose your weight healthily, you're not alone. There are many people in the world who are overweight and it is estimated that around 60% of the adults are overweight. Here, we are going to discuss about some ways to help you lose your weight healthily.
Know Your Calorie Intake.
To lose weight, most women should eat about 1,200-1,500 calories a day and for men, 1,500-1,800 calories a day. To ensure proper nutrition, women should eat no less than 1,200 calories a day, and men should eat no less than 1,500 calories. The rate of weight loss will vary among individuals, depending on how much weight needs to be lost. To lose one pound of fat, you need to burn 3,500 more calories than you take in and loss of one to two pounds per week is considered a healthy weight loss.
Be More Active.
Become physically active by walking 30 minutes a day most days of the week. When you first start to lose weight, you may lose up to three pounds per week due to fluid loss. People who lose weight gradually are more likely to keep it off and to maintain your healthy body weight, multiply the number of pounds you weigh now by 15 calories. This number represents the average number of calories used up in one day by a moderately active person. Overweight people should get no more than 30 percent of total calories from fat. Thirty percent is about 40 grams of fat in a 1,200-calorie diet.
Eating Vegetables and Fruits.
You need to include at least five servings of fruit and vegetables in your diet each day as the fiber in fruits and vegetables will help you feel full. Emphasize more on fruits, vegetables, grains, fat-free and low-fat dairy products, lean meat, fish, and poultry. Fat-free and lower-fat products are better choices compared to those containing fat. However, you still have to consider calories.
Keeping Track.
Plan your meals properly and by thinking ahead can save you calories. Keep track of your eating habits by keeping a written journal of what and when you eat. Expect temptation and plan some alternative strategies ahead of time. Cultivate the habit of weighing yourself once a week. People who weigh themselves often find themselves overly encouraged or overly discouraged because of daily changes in water weight. Eating breakfast can help many people manage their weight and may help curb binge eating.
Those are some ways to help you lose your weight healthily. There are various weight loss programs that you can follow but the key is to find one that works with your lifestyle and stick with it.
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