Good Morning! So I have some concepts to help your eating and exercise habits to provide a meaningful way of losing weight. Don’t focus on everything at once, but pick a couple of weak areas and work on those. Here are some ways to help you lose 20 pounds. Enjoy!
Check your attitude
Ask yourself whether this is a good time to start a plan or program. Are you really motivated? The people who are most successful at losing weight have a “wow” or “light bulb” moment, when something clicks and they decide they don’t want to live this way anymore. Motivations vary. Some people are worried about diabetes or heart disease. Others are going to a class reunion, attending a wedding or approaching a hallmark birthday such as their 40th or 50th. Some people might have difficulty fitting into airline or movie-theater seats, are not able to wear most of their clothing or are breathlessness when they walk up a flight of stairs.
So you want to lose 20 pounds and you need some extra motivation? Well I have listed below some items that are equal to 20 pounds to give you some perspective.
Twenty pounds is equivalent to:
480 slices of bacon
2.5 bowling balls
24 cans of soda
9,072 paper clips
Weigh yourself and have someone photograph you in tight-fitting clothes. This is so you can compare your before and after photos in a few months.
Pick a plan
One diet doesn’t fit all. There’s no shortage of ways to lose weight, but you have to find something that works for you. I tailor programs to individuals for body type and fitness goals. There are many other commercial programs and diet books that offer help.
How much should you eat?
A general guide to the number of calories you should consume if you are trying to lose a half-pound to 2 pounds a week:
Starting weight (pounds) Daily calories
Under 180 1,500
251 or more 2,000
Write down every bite
Studies show that dieters who keep a daily food record usually lose more weight. So write down what you eat, how much and the calories, fat grams or carbs.
Pay attention to portions
Some people underestimate the amount they are consuming. Keep in mind that your caloric requirements are related to your size.
Play the numbers game
Count calories, carbs, fat grams or steps, but count something, nutritionists say. You have to burn 3,500 calories more than you consume to lose a pound. If you usually eat 2,200 calories a day to maintain your weight, you need to cut back by 500 calories or increase exercise by that much to create the 500-calorie deficit to lose 1 pound a week.
Set aside some time every day to decide what you will eat for meals and snacks, when you will prepare them, what you will eat if you go out and when you will exercise.
To figure out ideal portions, let your hand be your guide.
A fist: About the size of a cup of cereal, pasta or vegetables.
Your index finger: One ounce of cheese.
Your palm: About 3 ounces of meat, fish or poultry.
One handful: One ounce of nuts.
Two handfuls: Two ounces of pretzels
Many dieters want someone to hold them accountable, making sure they stick with their program. Commercial weight-loss programs and health care professionals can help. Or simply check in with family, co-workers, neighbors and friends. They can offer support by taking walks with you at work or in the neighborhood. They might be willing to listen to you talk about what you’re eating —— or not eating. Or they can call you daily to see how you’re doing.
Dine out without pigging out
Some pointers: Choose your restaurant with care. Don’t go famished or you’ll overeat. Don’t drink your calories. Order no-calorie or low-calorie drinks. Skip the bread basket. Start off with a low-calorie soup like minestrone or won-ton. And order salad dressings and sauces on the side. Try the “dip and stab” method. Dip a fork in a cup of dressing, then spear your salad.
Plan for a splurge
If you are going to a big party or out to dinner, conserve calories for the big meal without starving yourself. At the other times during the day, eat more low-calorie foods such as simple soups, raw or cooked vegetables and light bread and popcorn
Pile on the veggies
Add vegetables, salads and low-calorie soups to your meal plans. Research shows that people eat the same weight of food each day, so experts believe that increasing fruits and vegetables so that meals are higher in fiber and water will help people lower their calories without feeling deprived.
Move it to lose it
Ideally, people who are trying to lose weight should exercise for 30 to 60 minutes a day. A recent study showed that many types of exercise help with losing, and in fact, walking on your own can be as effective for weight loss as going to the gym.
Pick up the pace
Start making small changes to your daily routine. Take a 10- to 15-minute walk before work in the morning, at lunch and then when you get home at night. Build from there. Or buy a pedometer and try to work up to 10,000 steps a day.
Watch the liquid
Many people consume hundreds of extra calories a day with sodas, juices, alcohol and other high-calorie drinks.
Get a B mentality
Consider yourself a B student when it comes to your diet and follow the 80-20 rule. About 80% of the foods you eat should be lean protein such as poultry, fish and beans; fruits and vegetables; low-fat dairy; high-fiber grain products; and healthier fats such as olive oil. The other 20% can be foods that are not as healthful.
Plan some 300-calorie meals
Some examples: a BLT without mayo; one-half bagel with 1 ounce of cream cheese and a half-cup of orange juice; two poached eggs on an English muffin; a Wendy’s junior cheeseburger. You can use meal replacement bars and shakes to help control calories.
Downsize your dishes
People take less when they use smaller serving dishes and tall, narrow glasses instead of short wide ones, a study showed.
Indulge your sweet tooth
If you allow yourself occasional treats, you’re less likely to feel deprived, nutritionists say. Here are some ideas: a frozen chocolate kiss; cappuccino made with skim milk; individually wrapped mint; bite-size candy bar; gingersnaps.
Keep it off
People who have lost weight and kept it off limit their daily calories to about 1,800 a day and walk about 4 miles a day. A survey of a group of 5,000 people who lost an average of 73 pounds and kept off at least 30 pounds for more than six years.
Thanks For Reading!