Beginning Weight-Loss: Help for the Unsure

Having tried many weight-loss programs, I finally found the one for me. However the experience of one plan to another led to a few simple truths that I realized I had been both ignorant of, and/or avoiding. Chances are if you are on a workout and diet plan and aren't getting the results you want, you're guilty too. I'm taking about the real truth behind calories: what they mean to your real and permanent weight loss. Good thing though, it's all pretty easy. The hardest part of course, is doing it and sticking it through.

Here's plain and simple truth one: to lose weight, pounds, fat, whatever, you first have to know your daily caloric intake. That is, you have to go to a website like this one and find out how many calories you should be eating a day. The above site calculates female intake, but by googling it, men can find the same calculator. The resulting total will tell you how many calories a day you can eat, and stay at your current weight. Be completely honest with the calculation questions, it can mean a big difference. Pretty simple so far, right? Now that you know your daily caloric intake to stay at your given weight, minus 500 calories from that total. What for? One pound of fat is equal to about 3500 calories. If you consistently cut back on 500 calories from your daily intake, in 7 days, yes, one week, you will have burned one pound of fat. So there you are, simple fact number one. Be in control of your calories-real control (write down all meals, calculate calories, yes, seriously) - and you lose real weight.

Now for plain and simple truth two: a pound or two a week can happen, but not for everyone. Fad diets advertise frequently that people can shed several pounds a week. Most doctors agree that two pounds a week is the very peak you should go, unless you have a lot of weight to burn. Generally, 1% of your weight a week is ok. So, if you are a 200 pound woman, 2 pounds a week is best. You have to remember though, that bodies need time to adapt to new diets, caloric intakes, and even exercise. Even I didn't start losing my first week, though I consistently kept my calorie intake 500 less and exercised daily. Your body likes consistency, when you try to change it, it tends to fight back. Your body probably won't work with you for the first week or two, so be very patient and do not give in to the initial discomfort. The rewards will be worth it when your body does start responding.

The plain and simple three: exercise is always good for you, unless your doctor says otherwise. Make sure you are healthy enough for regular exercise, or find out what your limits are, and do what you can! Exercise not only raises your metabolic rate to burn fat but also builds lean muscle which burns more calories everyday. Building muscle is great for you and works with you towards your health and weight goals. Ladies, don't shun weights just because bulky men use them, they help you get lean muscle, and strengthen your body overall. Exercise increases stamina, oxygenates your blood and strengthens muscle (like your heart), and has been proven to help fight depression and anxiety. Of course, all things should be done in moderation. Just as any -holics, workoutaholics can max out their efforts and even reverse good effects.

Lastly, the plain and simple truth that most are unsure of: to lose weight, you must eat! Yes, eat! Three meals a day with low-calorie snacks is recommended. You absolutely cannot let your body begin to starve. When your body begins to feel starved, it naturally begins to store fat as a precaution. I realize that this is the part when dieting gets tough, but it can be done, I do it every day and it gets easier. How can you keep eating all day but not break your calorie limit you set for weight loss? Nowadays there are a lot more options. There are 90 to 100 calories snacks prepackaged in local grocery stores, yummy ones too, for easy access and accountability. I snack on pudding cups (120 cal), granola bars (90-100 cal), and so on. The trick is to plan, ration, and above all, portion your food. In time, your body will begin to adapt to the new conditions and your diet will become your lifestyle, resulting in permanent weight-loss due. During your time of change, expect horrible cravings. You will crave every bad-for-you food in creation, I went through it and you have to get creative. Substitute fruit, low-calorie treats, veggies, etc. Perseverance is the key, they will stop, but you have to be vigilant. Remember also, that losing weight is a great benefit to changing your diet, but health is of utmost importance. Staying healthy means continuing to supply the body with the proper nutrients it needs, not just paying attention to calories or fat. Review the following site about the latest in the food pyramid and what your body should be consuming to stay healthy: http://www.mypyramid.gov/.

Losing weight is hard; just learn to accept that now. Changing your body is a challenge, but it is one you can succeed at if you apply diligence, patience, and self-forgiveness. Don't play dumb with your daily routine, write down your calories for everything, and take responsibility. When you start seeing just how many calories are in America's daily foods, you'll probably collapse of shock. Just browse these sites and compare them with your calculated calorie requirements. here , here, here and here, just google: calories in "name of fast food franchise" to receive some real heart attacks. You'll wonder how they get away with it all. Making smart food choices, when at a restaurant or even a fast food joint are completely realistic and still provide the daily convenience in today's zoom-paced world. Believe me, taking responsibility, being informed, and making good choices you can be proud of really boosts your self-confidence and self-respect. You will notice those benefits before the pounds start falling off, and that will feel even better.