Weight Loss

When trying to lose weight the first thing someone should know is the math behind it: 3,500 calories is equal to one pound of fat. That means that in a week, someone would have to either eat 500 calories less or burn 500 more to lose a pound a week. To get an idea of how many calories you’re eating and the actual breakdown, simply write down each food you have eaten as well as the nutrition facts per serving. If you have a smart phone you can also use an app called My Fitness Pal where you can input your foods and it does the work for you. If you do this for a week you can see where you stand as far as caloric intake is concerned. Now, if you are used to eating 5,000 calories a day and switch to 2,500 calories per day instantly, you are not going to feel well and will go back to your old unhealthy eating habits eventually. The best thing to do in this case is to slowly decrease your caloric intake by a few hundred calories each week. Whether that’s removing a snack daily or subtracting a fraction of the portion you’re eating. Your body needs to be trained to function and operate on less food than you’ve been giving it. You can still eat some of the same foods, you just have to adjust how much you are eating.  Eventually you want to improve upon what foods you are putting in your body but you have to go at your own pace, take baby steps. Foods are made up of proteins, carbs and/or fats. Your body digests each type of nutrient differently, using them for a variety of bodily functions such as building muscle, circulation, or storing energy for later use…. 

 

Protein: When you exercise, your muscles are broken down and then use protein to rebuild themselves stronger while recovering. Protein should be a part of every meal. Some good sources of protein include chicken, eggs, turkey, fish, nuts, legumes. 

Carbohydrates: When you eat carbohydrates, they get converted to glucose (sugar) in your system, which is then used to provide energy for all sorts of bodily functions. Vegetables and fresh fruit are quality sources of carbohydrates. There are less healthy carbohydrates (processed carbs, refined grains, and more), and those are the ones you want to avoid.  Most people trying to lose weight can function with many less carbohydrates than what they actually consume.

Fat:  Fat is easily the most misunderstood macro-nutrient in your diet. Fat is absolutely critical to your body and should make up a BIG portion of your daily calories.  Things like avocados, almonds, olive oil, walnuts, and almond butter are great sources of healthy fat (polyunsaturatured and monounsaturated).  You want to stay away from any foods high in saturated fats. 

People ask, what is the best thing they can do to lose weight? No matter what type of healthy eating plan you choose, (be it counting calories, vegetarian, vegan, paleo diet, etc.),  you are going to have the most success with the one that you can actually stick with. You’re going to have to learn by trial and error and see what works for your body. It has to be a lifestyle change, not just something you do for a few weeks and quit. Also, you must add exercise along with your improved eating habits. Those are the simple solutions to your weight loss problems. 

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