FITNESS TIPS & ADVICE

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HEALTHY WEIGHT LOSS

28 September 2021

There is really no way around it. In order to lose weight, you need to burn more calories than you consume. One pound of body fat equals 3,500 calories. If you want to lose 1 pound per week you need to average a caloric deficit of 500 calories per day. This can be done by increasing physical activity and making some cutbacks in your diet. Here are some suggestions on how to lose weight and keep it off. 

Behavior changes. Learning to think in new ways is essential for long-term success. 

Calculate your BMR and daily caloric needs based on your current physical activity.  Set a realistic weight loss goal. A goal of losing no more than 1 to 2 pounds per week is realistic and attainable. Larger weekly weight loss will most likely be regained. 

Here are some suggestions to cut back on your caloric intake: 

  • Decrease portion sizes

  • Eat smaller, more frequent meals throughout the day

  • Avoid skipping breakfast

  • Don’t drink your calories (i.e. soda, juice, alcohol, coffee with cream)

  • Substitute healthy fats for unhealthy saturated and trans fats  

  • Load up on fruits, veggies, low-fat dairy, lean meats, and good carbs

  • Be consistent throughout the week instead of dieting more strictly on certain days of the week

Burn more calories by being active. Aim for 150 minutes of moderate physical activity per week.