It's no secret that obesity has become a huge issue (no pun intended) in America today. With the overwhelming convenience of fattening foods and the busy lifestyle of many families, finding time to eat right and exercise can seem like a daunting task; but it doesn't have to be. Finding the balance between losing weight and juggling your other responsibilities is easier than you think.
Find Your Daily Calorie Target and Commit to It
It takes a deficit of 3,500 calories to lose a pound of fat. Likewise, it takes a surplus of 3,500 calories to gain a pound of fat. If you do the math, that means that if you create a deficit of only 9.5 calories per day, you'll lose a pound a year. In order to find out the number of calories that you should be eating per day in order to gain, maintain, or lose weight, visit Free Dieting.com.
After you know your target calorie amount, the first thing that you need to do is commit. Yes, it's going to be difficult sometimes. Yes, it might take a while depending on how much weight you need to lose, but so what? You owe it to yourself. Think of this less as something that you should do and more of an obligation because really, you owe it to yourself. You can do it, and if you stick to your plan, you will.
The next thing you need to do is rally some support. It's so much easier to work out and diet if you have people around you telling you that you can succeed. Friends and family are great for this, but if you need that extra little push, you can find it online from sites like About.com's Calorie Count. Calorie Count is absolutely free to join, and it has tons of other great information such as diet recipes, a food encyclopedia which tells you the nutritional contents of most foods, as well as food and weight logs to help you keep track of what you're eating and how many calories you're burning. Pretty convenient, eh?
Counting Calories
Watching what you eat is a very important part of any diet. It seems like an obvious thing to point out, but so many people have no idea what a portion size looks like, or how many calories are in a serving of their favorite food. You can guess if you want, but unless you're a dietician, chances are you'll end up with way more than you should have on your plate. My advice is to simply read the nutrition labels on whatever you're eating and make sure you stick to the recommended serving size and take those calories into account. It's so simple. And, when you're at the grocery store, look at the labels before you purchase things; you might be surprised to know how many calories your favorite snacks can pack, and how many alternatives there are. Instead of chowing down on Cheetos, try popcorn. Instead of fruit juice, try an actual piece of fruit. Cutting back calories may mean that you have to eat less, but it doesn't have to be painful. You can maximize what you get out of your caloric intake by choosing healthier, lower calorie foods instead. And, of course, choosing water over soft drinks can help cut back drastically.
Physical Fitness
And, of course, no diet would be complete without the obligatory exercise. Most people cringe upon hearing that word, but exercise doesn't have to be a negative thing. It doesn't even have to be formal. You don't need to buy a gym membership and fancy clothes to burn calories; you can work out at home by playing basketball with your kids or buying a jumprope and using it in your backyard. Or, you could go for a walk or a run around the neighborhood. Maybe you like to swim and have access to a swimming pool. One simple way to get your exercise in is to walk to your destination when you can, and to use the stairs instead of the elevator when you have the option. Buy a pedometer. We'd all be a lot healthier if we only took 10,000 steps per day. Make that your goal to work up to and you'll see the pounds start to melt off. Just make sure you're drinking plenty of water!
It's important not to rely fully on the scale when you're dieting; the scale can be deceptive. For example, if you are building muscle as part of your exercise routine, you might actually end up weighing more because muscle is more dense than fat. If you absolutely have to use a scale, make sure to weigh yourself at the same time every day. In the morning when you first wake up is best because the amount of water in our bodies can fluctuate throughout the day. A better way of telling how much fat you've lost is by trying on your clothes and seeing how they fit. Also, compliments from others are great!
Follow through with your commitment to yourself. It'll take time and effort, but with some patience and a little support, you'll be thinner before you know it.
Please consult with your physician before starting any diet or exercise program.
