Tuesday, November 02, 2010

5 Habits You Must Create In Ordar To Lose Weight

It is a good start to understand the science of things. You don't need a bachelor's degree to be able to make sense of calories and its good to be aware of what your working against. Each person will require a certain amount of calories to maintain body functions, such as breathing and digestion. So what is the right amount of calories for you? Follow these simple steps to measure the amount of calories you should be consuming throughout a typical day:

First you need to calculate your B.M.R. or your basal metabolic rate which tells you the number of calories you burn while you are sleeping. This number in turn is a good way to determine how many calories you need at a minimum for your body to function correctly. There are several online tools you can use to determine this, or you can visit a local clinic.

Calculate your activity level by wearing a heart rate monitor all day long. You can easily purchase one from a variety of athletic stores including Academy or you can get one from Target. This will let you know how many calories you have burned in a day.

Maintain a daily diary of everything you eat and every activity you participate in. Make sure to count the calories in the foods and drinks that you have so that you can keep track of what is going in and out of your body.

Take your BMR number and add your activity calories. Subtract your food calories. If you're eating more calories than you are burning, you'll gain weight and if you're burning more calories than you eat, you will lose weight.

What you decide to eat at every meal, every day is a huge and important part of your weight loss journey. You are not just counting calories but trying to make healthier choices when you eat. Making dietary changes to improve not just your weight loss but your health are important. For example, you need to make sure that you are eating plenty of fruits and vegetables. Enough cannot be said about the benefits of eating these things. Choose leaner meats, eat healthy and wholesome breakfasts like cereal, yogurt, fruit, and eggs.

As well as keeping track of what you eat, the exercises you perform on a weekly basis, are crucial to losing the extra pounds and toning up the body. It is recommended to do at least 30 minutes of exercise daily. Depending on your level of fitness, that might include going for a brisk walk in the evening, or heading down to your local swimming pool. As you get accustomed to the exercise, step it up a little. Make progress by alternating a brisk walk one day, to a gentle jog the next. Don't be afraid to push yourself a little more as time passes and the weight begins to drop.

Sometimes, exercise can be a daunting task, especially when you have to face it alone, or you are not sure which exercises will be the most beneficial to your personal goals. You might have ruled out a personal trainer because you think they are too expensive or work exclusively with the famous. Try to get this idea out of your head. Of course, a personal trainer doesn't come for free, but they are also not so unreachable as you think in terms of availability and cost. They can be a huge help in guiding you towards the right exercises and the motivation they can give is unbeatable!

The final thing to remember is your self-confidence and motivation. Without this, you can forget about losing weight. To believe in yourself and stick to your goals is the only way to achieve weight loss. Without this vital incentive, you will soon fall into the trap of skipping that gym class or helping yourself to a second plateful. Stay true to yourself and your efforts will pay off!

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