5 Simple Weight Loss Tips

Dieting is short term and a healthy eating lifestyle is long term, so quit dieting. You can get to your weight loss goal by focusing on clean eating and longevity. A lot of people out there trying to loss weight just don't know where to start and what are the little things they can do that are adaptable to their lifestyle.

There are a lot of diets out there and at least 95% of them don't work because they cut too many calories. Sure, you may lose weight at first, but most people never finished a diet because they feel as if they’re starving and what little weight they've lost, they'll gain it back. This was not the general idea of successful weight loss. So why set yourself up for failure?

Healthy weight loss

First, you should purchase a digital weight loss scale. Select a scale that can read your body composition which includes your weight, body fat, body mass, and if you can metabolic age and total body water. If all you have is a regular scale that can tell your weight then use that in the meantime and just measure yourself every other week. Successful weight loss is losing 1-2 lbs a week. This is realistic and healthy weight loss. Also the more overweight you are the more weight and body fat you'll lose, but this doesn't last for long. For the average person you want to lose 1-2 lbs. weekly.

Setting Goals

Next, start writing your goals. I want you to write realistic goals. A lot of people have images in their heads of how they want their body to look, what size they want to be and how they want to feel. Your goals are what keep you accountable. It is your contract to yourself, and no one has to know your goals.

So start writing your goals down:

• How much weight you want to lose?
• What size do you want your waist or any other body part to be?
• How much muscle do you want to build?
• How much body fat do you want to lose?
• When is your goal date?

These are a few questions that you can ask yourself. If it's a particular marathon or a job position where you have to be at your physical best, then write down what you have to do to achieve these goals. And stick with it.

Calorie Deficit

Don't be intimidated by this, it's simple to follow. Every single person should be eating a certain amount calories a day. If you're supposed to be eating 1400 calories a day and you normally is eat 2000 calories a day then you're more than likely going to gain weight. The calorie deficit is what you need to eat to lose the weight. This calorie deficit calculator that I provided you with the calorie intake you need to maintain your weight and the deficit to lose the weight. The deficit is less than the calories to maintain weight and would be what you need to intake if you want to lose your weight.

Visit the website to find your deficit. http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php

Normally your deficit is 500 calories less then your calorie to maintain. That's why most diets fail because they don't follow this structure. Most diets consist of very low caloric intake and as a result, it slows down your metabolic rate. This causes your body to go into starvation mode, and instead of losing weight you end up storing fat and losing muscle mass. It also decreases output of the thyroid hormone.

• Always stay with a small calorie deficit.
• Never make a sudden drop in your caloric intake, instead gradually increase towards your maximal deficit.
• Never stay in a negative calorie balance for long.

*You can use the same calorie deficit calculator to find your minimal calorie intake.

Healthy Eating and Exercise Benefits

A lot people are not eating enough and just as much are eating less healthy foods. I always thought if it's not fresh and from the earth then it shouldn't be going in your body. Processed foods are all around us and it’s main purpose is to make our life convenient, but it is one of the causes of international obesity. Our problem is eating too much processed, fatty foods and less meals through out the day. To add to this; we are not exercising. Most of us work tirelessly, which is most of the time at a desk and exercising is last on your to do list. Today, you are going to start planning what you’re eating and exercising plan. No more excuse about time and feeling tired, because there's no time like the present and today is your day to start planning your eating and exercise plan. The optimal meal plan should have a healthy combination of complex carbohydrates, lean proteins and healthy fats.

50% Complex carbohydrates (vegetables and grains)

• Veggies: Spinach, kale, red leaf lettuce, broccoli, squash, cucumbers, etc.
• Grains: Wheat, couscous, quinoa, bulgur and oats.

30% Lean Proteins

• Eggs, tuna, fish, lean turkey and chicken breast, beans, tofu and seeds.

20% Healthy Fats

• Monounsaturated and polyunsaturated fats can actually help your body burn fat.
• Polyunsaturated fat helps your physique
• Monounsaturated fat helps your heart
• Choose fish, avocados, raw nuts, flaxseed, olive oil, and vegetable oil.

Start eating 5-7 meals through out the day and no skipping meals. You should also incorporate a weight loss workout routine that has both weight training and cardio. If you want to lose weight you should be working out at least 5 days a week and never rest for two days straight; that’s just too long of a recovery. Also by increasing your muscle mass you'll increase your chances of losing fat, because muscle feeds off fat.

Benefits Eating Healthy and Exercising

• Your metabolic rate increases
• Increase your energy
• Cardio burn calories during your workout and weight training burn calories after your workout
• Exercise increases insulin to burn carbohydrates
• Decrease cravings