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Just after the festive season and all the overeating, people are looking for a way to deal with those calories to lose weight. These 7 simple steps can serve as an easy action guide for you to take action and give you a promising start into weight loss:
1 Find out how much weight you need to lose
Use a body mass index calculator (BMI calculator) to see how much weight you need to lose to get at least into the “normal range” of 18.5-24.9. Even if your body weight is still in the upper part of the normal range, you might want to catch yourself early and move back into the middle of that range or for a bikini figure into the lower range.
2 How fast do you want to lose weight?
OK, everybody obviously want to lose weight as fast as possible. But please keep in mind that faster you go the more difficult it is to do and it is more likely that you will quit your diet after a few days. Additionally, rapid weight loss is unhealthy and can cause other problems for your body as it gets out of balance through the release of toxins when breaking down the fat cells. In general, go fast enough to see results to keep you motivated and slow enough to be able to stick to your diet plan. As a guideline to lose 2 pounds per week you need to eat 1,000 calories less per day!
3 Find out how many calories you need to maintain your current weight
Use a basal metabolic rate calculator (BMR calculator) to get an idea about how many calories you need to sustain your current weight. These calculators figure in your current weight ,height ,gender, age and activity level and calculate how many calories you will need each day to neither lose weight nor put on weight.
You can then subtract your calorie deficit (see 2) from that maintenance level of calories needed each day to establish the amount of calories you will be having during your diet. You have now set a calorie limit on how many calories your new meal plan should provide.
4 Look for a diet plan that suits your needs
Even if your neighbor or your best friend did lose a lot of weight with method x, it might not be for you. The one person is fine with eating grapefruits all day while somebody else don’t mind cutting down the carbs. Rather go for the methods that you think might be easier for you as you will be able to stick to your diet much longer. And that is the most crucial point in achieving your goal weight!
5 Finding your diet meal plans
You can now search the Internet for meal plans that provides the amount of calories just established. For example, you can search for “1200 calorie meal plans” or “low carb 1200 calories”. Alternatively, you can cut from your current diet the amount of calories that equal your calorie deficit. This way you don’t have to bother with cooking totally new meals that you might not even like or that are too complicated or too much effort to put together.
6 Tracking your calorie intake
Nobody likes to count calories but there is not really a way around if you want to make sure that you stick to your calorie limit. At least count calories for the first few days. Many people underestimate the amount of calories that they consume each day so tracking is essential to ensure successful weight loss.
Online calorie counter are making this process easy. However, as you usually do not eat that many different meals, even tracking calories manually is not that complicated. Just give it a try!
7 Check your weight regularly
Some people are obsessed with stepping on to of the scale. You don’t need to take your weight every hour or even every day, but you need to see that your current dieting efforts are resulting in weight loss. If not, track your calorie intake again by counting calories or investigate for others stumbling blocks like a thyroid condition, not enough sleep, being stressed out, food sensitivities or prescription drugs. All these might interfere with your metabolism.
