If you’re trying to lose weight, one of the most common questions is “How do I make it stick?” This is a question that every dieter has asked at some point. The good news is that there are several ways that you can use to permanently reduce your body fat percentage. What’s even better is that once you have lost any amount of weight, you will be able to maintain that loss for life.
The first step in making sure that you keep a permanent weight loss is to eat fewer calories than you burn each day. That may sound simple, but when most people start their weight loss journey, they simply don’t understand why eating less is so important. Many people think that by cutting back on their food intake, they’ll automatically shed pounds. Unfortunately, this isn’t the case. In order to drop weight quickly, you must cut out calories, exercise more and even take weight loss pills.
It’s easy to become discouraged if you haven’t seen results fast enough or if you aren’t losing weight as quickly as you would like to. Keep in mind that it takes time to change the way that you eat. It can take weeks before you see changes in your body composition. If you feel frustrated with the process, take heart — you won’t regret working through the early stages because it will eventually get easier!
Once you’ve learned how much energy you need to burn off to stay healthy, you should begin to calculate how many calories you consume each day. There are many online calculators available that can help you determine your daily calorie needs. Once you know how many calories you need to maintain your current weight, you can also find calorie-counting apps that will allow you to track everything from the foods you eat to how many calories you burn during physical activity.
Once you have determined what you should eat, you need to make sure that you actually adhere to those guidelines. One of the biggest mistakes that people make when attempting to lose weight is that they focus solely on what they eat instead of what they do. You want to make sure that you eat less and move more, not just eat less.
There are many things that you can do to increase your fitness level. Some options include taking up running, swimming, biking, hiking, playing sports, and dancing. When you add exercise into your routine, you will naturally burn more calories throughout the day. Even walking around the grocery store can count toward your daily calorie goals. Just remember though, you shouldn’t work yourself past exhaustion. Any form of exercise that causes extreme fatigue should be avoided.
Another mistake that many people make is to try to lose too much weight too quickly. For example, say that you weigh 170 lbs. and you have an ideal body fat percentage of 15%. If you were trying to reach that goal by dropping 10% of your total body mass, then you’d only need to lose 60 lbs. However, if you were to lose 20 lbs. per month, then your starting weight would be 180 lbs. If you reached your target body fat percentage after 12 months, then you’d end up weighing 150 lbs. This means that you’d lose 30 lbs. in the first six months, which seems like quite a bit.
However, since you started out at 170 lbs., you would still have 50 lbs. left to lose. This means that you would only need to lose 10 lbs. per month to reach your goal.
When you’re trying to lose weight, your main objective is to decrease your body fat percentage. To accomplish this, you need to ensure that you’re burning more calories than you’re consuming. There are two ways that you can achieve this. First, you can eat less. Second, you can exercise more.
If you want to eat less, you need to be aware of exactly how much fuel you are using on a regular basis. Many weight loss programs will tell you to measure your portion sizes and write down the exact number of calories that you consume.
When you are exercising, you need to remember to drink plenty of water to prevent dehydration. Dehydration can cause headaches, dizziness, and cramps, all of which can slow your workouts down. Make sure that you drink 8 glasses of water each day.
Finally, you should always avoid drastic diets. Most diets involve eliminating certain types of food completely. This type of plan can result in severe nutrient deficiencies that can lead to serious health issues such as osteoporosis and muscle loss. Instead, choose a gradual approach to weight loss by reducing the amount of unhealthy foods that you consume while increasing your levels of physical activity.
As you can see, a lot of effort goes into maintaining a weight loss regimen. Once you have achieved your ultimate goal, you will continue to reap the benefits of this lifestyle forever.