In this article we'll look at how to start losing weight with a step-by-step plan. I Just want to warn you that there are many products on the market now that promise to help you lose weight with little or no effort. These are a waste of money.
A solid exercise plan and proper nutrition are the only ways to ensure that you will lose weight and keep it off. If you're not at the point where you need medication or surgery to control your weight then there's still time to correct the issue with these two tools.
To start losing weight you will need to understand how the body reacts when it is deprived of the usual amount of fat and carbohydrates while subjected to an increase in energy consumption. In this state, the body begins to burn excess fat. If you do this correctly, your body will rid itself of excess adipose tissue only, leaving your muscles intact.
So how to start losing weight and right? Here's your step-by-step plan:
1. It's necessary for you to determine a starting point. You'll have to determine how overweight you are currently and think about how you would like to solve the problem. To do this, you should calculate your body mass index (BMI) and take several "before" pictures. It's also a good idea to tell your family and friends that you have decided to lose weight. Do this ahead of time so that they will know not to offer you sweets and other tempting items. It's also a good idea to limit contact with nay-sayers if at all possible. Their negativity can have an impact on your ability to commit to your lifestyle change.
2. Decide how much weight you want to lose and by what date. Be realistic. There are several free resources available that can help you determine a safe rate to lose per week. Generally, two pounds per week is considered the maximum safe amount of weight loss.
3. Keep a notebook with you at all times so that you can keep track of what you ate each day. This step is critical as it will help you become more aware of what you are putting into your body. Also keep track of the type and duration of exercise that you have completed that day.
4. If you weigh up to 70 kilograms and your goal is to lose a few pounds then you should consume no more or less than 1200-1300 kcal. If you weigh 80 kilograms or more, you should consume around 1200-1600 kcal a day. It is important that you keep count of the calories you consume as accurately as possible.
5. You should increase the amount of protein that you consume. Protein is filling, and it will also help you avoid muscle wastage once you cut calories overall.
6. Increase the amount of water that you consume on a daily basis. A good figure for beginners is 30 milliliters per kilogram of body weight.
7. Consume small, frequent meals that are between 250-300 grams each. These small, frequent meals will increase your metabolism.
8. Exercise on a regular basis. Muscle burns calories, so the more you have of it, the more fat you will burn throughout the day. Women need not fear becoming bulky, they generally lack the hormones that makes this possible. Settle on a exercise or group of exercises that you find enjoyable. Walking, cycling, yoga, and swimming are all effective choices. Keep in mind that your body does not burn fat until your sugar stores are used up, so whichever exercise you choose, you will have to keep it up for at least 30 min at a time to see any benefit.
The above points will help you on how to start losing weight without putting unneeded stress on your body. They are easy to implement, so don't wait! Start today.
By Jasi Lyne
Article Source: http://EzineArticles.com/?expert=Jasi_Lyne
