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WEIGHT LOSS:
Talk to your doctor.
The first step in starting your healthy weight loss journey is to schedule an appointment with your health-care provider. Let the receptionist know you'll need a little extra time to talk to your doctor.
You may feel slightly uncomfortable talking to your doctor about your weight, but try not to worry. Remember, your doctor is there to help you. If your weight is affecting your physical well-being, it's time to leave embarrassment behind and talk honestly with her.
Plan to fully address any medical conditions that influence your diet and nutritional requirements or that can limit your ability to exercise.
Be Prepared to Answer
Your doctor may have some questions for you, too. For example, she may ask how many meals and snacks you eat each day, how often you eat away from home, and what types of restaurants you visit.
You shouldn't be offended or worried if your doctor starts asking you these types of questions. The American Academy of Family Physicians actually recommends that family doctors ask their patients these questions in order to assess their nutritional history.
You may find keeping a food diary is helpful to both you and your doctor. If you're interested in meeting with a nutritionist, ask your doctor if your local hospital offers private consultations or nutrition classes.
If you are thinking about starting a particular diet or weight loss program, bring the details of it to your appointment so your doctor can review it for safety and effectiveness.
Your Goal Weight
It's just not sensible to start a weight loss plan without first considering an important question: Is the weight I want to achieve realistic for my body? Answering this question truthfully will go a long way in preventing frustration down the road.
Hopefully, you have already talked to your doctor about your weight, you should have a healthy weight goal in mind based on what she told you.
If you haven't seen a doctor yet, you can find reliable height and weight charts at your doctor's office or a local hospital wellness center. You can also access some, like the one the USDA provides, online.
Rather than setting a "magic number" as your goal weight, give yourself a range within about five pounds of your healthy weight.
If you have a lot of weight to lose, consider making mini-goals of five or 10 pounds every six weeks to two months rather than focusing on your end weight.
As a rule of thumb, you should weigh yourself once a week as you diet. You should try to weigh yourself at the same time each day to get consistent readings as your weight can vary throughout the day.
Understanding Metabolism
Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning.
Energy metabolism is the body's process of breaking down nutrients and converting them to energy.
While everyone's metabolism works the same way, the rate at which it metabolizes nutrients is unique to every individual.
What is My Metabolic Rate?
Basal metabolic rate (BMR) is the rate at which your body burns calories while at rest.
To get a general idea of your BMR, multiply your weight by 10. For example, if you weigh 150 pounds, your BMR is 1,500. The actual formula looks like:
BMR = 150 x 10 kcal/lb = 1,500 kcals
This formula allows 10 kcals (commonly referred to as calories) for every pound of body weight.
This means that your metabolism can "use up" around 1,500 calories a day. If you take in more than that, you will gain weight.
But remember, this is a rough estimate and doesn't take into account other contributing factors that may influence your metabolic rate like how much you exercise.
If you're interested in a truer estimate, a qualified trainer or a registered dietitian can actually take a measurement on a device similar to a calculator that will estimate the number of calories your body burns per minute.
Someone with a high metabolic rate is able to burn calories more efficiently than someone with a slower metabolic rate. Assuming these two people eat roughly the same amount of calories, the individual with a faster metabolic rate "burns up" more of the calories she eats; the person who has the slower metabolism doesn't burn all the calories taken in, so the extra calories are "saved" and then converted to fat.
Since many factors can affect your metabolism (e.g. age, your condition of health), it can actually slow down without you making any lifestyle changes. The good news is, aerobic exercise is an ideal way to increase your metabolism and combat resulting weight gain.
Aging in particular has a noticeable impact on your metabolism, due to changes in hormone balance. That doesn't mean aging makes weight gain inevitable. A 2001 study by the USDA Agricultural Research Service showed that older people can significantly improve their metabolism and fend of weight gain by participating in strength training (using weights or other resistance) exercise.
The reason both exercise and strength training can improve your metabolism? Muscle burns calories more efficiently than fat; the more muscle you have in relation to your body fat, the higher your metabolism will be.
In the next lesson of Weight Loss 101, we will cover one of the most important concepts in weight loss: calories and why they matter.
Weight Loss Tip #1:
Push in two fruits or vegetables with every meal you eat. This will fill your stomach and help you cut down on the calories you would take in from the other foods.
Weight Loss Tip #2:
Eat breakfast daily. You would have gone hours without eating since the previous night, hence eating breakfast would not decrease your tendency to overeat later during the day.
Weight Loss Tip #3:
Have some snacks every 4 hours. You could have any snack: Oranges, Apples, Chips, String Cheese, Pretzels etc. Eat anything you want (in small quantities), just make sure you have something in your stomach at all times, you shouldn't feel hungry.
Weight Loss Tip #4:
Eat at regular intervals. Eating at odd irregular times would upset your whole diet. It is always advisable to maintain a specific schedule and always stick to it.
Weight Loss Tip #5:
Always know your portions: Half a cup of rice is about the size of your fist, one ounce of cheese is as much as a large marble; a three ounce serving of meat is the size of a deck of cards.
Divide your plate into parts: Three fourths of it should be filled with vegetables, grains, beans and fruits while the other quarter should be extra-lean meat or low-fat dairy products.
Weight Loss Tip #6:
NEVER skip your meals. NEVER!
Skipping a meal might seem like cutting on calories but thats not the case. You are basically starving yourself which is very wrong. The next meal that you eat will be converted to pure fat. This will eventually cause you to gain weight rather than losing any.
Weight Loss Tip #7:
Drink A LOT of water. This is one of the most essential components of your diet plan. One glass of water every hour would do wonders to your body. It helps you eat lesser without making you feel hungry. The large amount of water intake also flushes out all the unwanted waste in your body and helps in digestion too. Drink atleast two to three litres of water daily.
Weight Loss Tip #8:
Eat slowly. Munch and chew every bite. Grind it to pieces before swallowing it. Generally when we're in a hurry, we just tend to swallow down whole chunks of food. We do not realise when we're full and when we're overeating. Eating slowly will not only give you satisfaction from every bite but you will also realise when to stop.
Weight Loss Tip #9:
Cut 100 calories a day from your diet. Replace your daily bar of chocolate with a banana or an orange. These 100 calories a day sum up to 1 pound a month. Just by giving up that one bar of chocolate, you can lose 1 pound of weight in one month!
Weight Loss Tip #10:
Buy pre-cut fruits and vegetables. You're more likely to munch on them as a snack or make a salad from them if they're already cut. You might feel lazy on one particular day and decide to wipe those veggies and fruits out for that one single day. However, if they're already cut, you'll feel like eating them.
Weight Loss Tip #11:
Go in for the less processed food. Its less fattening. For example: Potatoes versus chips, Whole Wheat Bread versus Doughnuts etc.
Weight Loss Tip #12:
Don't eat on auto-pilot. For example: Tasting the food you are cooking, Noshing from the serving bowl etc.
Weight Loss Tip #13:
Limit your alcohol intake. Limit it to only occasions. Alcohol is not only extremely fattening but also deteriorates your will power. Alcohol is also very harmful for your body in the long run. Try your best to limit your consumption, if not call it to quits.
Weight Loss Tip #14:
Don't do it alone. Get a friend or relative to go on a diet with you. In this way, both of you will inspire and push each other and keep going.
Weight Loss Tip #15:
Eat beans every now and then. Add a handful to your salads to curb your hunger pangs longer.
Sweeten your food with spice. use spices like cinnamon and vanilla to desserts instead of sugar. They're less fattening.
Weight Loss Tip #16:
Keep moving, Don't be a couch potato. Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.
Weight Loss Tip #17:
Make a strong start, Contrary to common wisdom that "slow and steady wins the race", weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.
Weight Loss Tip #18:
Fight your temptation. Don't break your whole diet plan just because of one outing with friends of family. Order just steamed veggies or maybe a grilled sandwich or even a soup and salad combo.
Weight Loss Tip #19:
Try introducing a herbal supplement in your diet to help curb your appetite and give you more energy as an alternative to overeating.
Weight Loss Tip #20:
The last and final tip: FOLLOW ALL THE ABOVE TIPS.
There are no hard and fast rules in this diet plan. If you notice, these are very easy methods and techniques that won't even make you feel like you're on a weight loss programme. Neither will you ever feel hungry nor will you have to undergo a monotonous, tasteless food intake. Its as interesting a diet as it gets.
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