This article is a part of an ongoing series featuring tips and ideas I have found that have inspired me on my personal weight loss journey. I hope they do the same for you ~Meir Liraz.
Video: How to Start a Weight Loss Diet and Stick to It | Can't Start Diet
Sometimes we need rules and guidelines to follow, it makes things easier for us. With that in mind, I hereby announce the 10 Commandments Of Weight Loss!
1. Lifestyle, Not a Diet
This is not a short term fix; it’s a way of life. Treat it as such and you will definitely see the results you want.
2. Get Organized
Structure your life and you’ll structure your eating. There are tons of meal plans out there that can help bring you more structure.
3. Eat Small
Portion control is crucial for losing weight. You’ll learn that it is not necessary to “clean your plate” every time. Pay attention to the portion sizes that your meal plan recommends.
4. Learn to Leave Food on Your Plate
This helps you take control of compulsive eating. Once you start feeling more in control of your impulses, the better you feel about yourself.
5. Never Feel Deprived
This only encourages binging. Try to eat small portions all day, so you feel full.
6. Make a Meal Out of It
Make a ceremony out of every meal, so that you really appreciate what you’ve eaten. It doesn’t take much. You can light candles, set the table, adopt a meal-preparing habit, whatever works for you.
7. Eat Slowly
That way, you’ll feel satisfied before you’ve eaten too much.
8. Enjoy Your Food
It’s one of life’s greatest pleasures, not a punishment. Appreciate the tastes, colors, textures of your food. Take the time to think about how much effort has gone into creating what’s on your plate. From the time it takes to grow your food, to the logistical process of how it gets to your plate. The fact is, what you eat is what gives your body the materials it needs to keep going. So give it great materials!
9. Move It!
Exercise is an essential part of losing weight. Plus it releases endorphins into your bloodstream and makes you feel great!
10. Get Enough Sleep
Who couldn’t be OK with this one? Structuring your sleeping patterns will not only make you more enjoyable to be around, it will regulate your metabolism.
Take time to laugh
It is the music of the soul.
Take time to think
It is the source of power.
Take time to play
It is the source of perpetual youth.
Take time to read
It is the fountain of wisdom.
Take time to pray
It is the greatest power on earth.
Take time to love and be loved
It is a God-given privilege.
Take time to be friendly
It is the road to happiness.
Take time to give
It is too short a day to be selfish.
Take time to work
It is the price of success.
My personal story...
Here's the simple weight loss method that works best for me:
As we all know, In order to lose weight we need to create a “calorie deficit”. What that means is, we must eat less calories than our body burns in a day. There's no way around it.
To utilize this method I use a free app called: "Healthy Weight Loss Planner", you can install it to your android phone or tablet from here, or if you don't have an android device you can access the online version here. (by the way, I developed this app myself for my own needs and make it available for all to use for free).
Now here's how this simple system works:
After installing or accessing the app online follow these three steps:
First: Use the 'BMI Calculator' to check your Body Mass Index (an indicator of body fat), and see where it fits within the BMI categories.
Second: use the 'Daily Calorie Needs Calculator' to determine the number of calories needed each day to maintain your current weight.
Third: use the 'Daily Diet Planner tool' to set a daily calorie target and construct a daily food plan to fit your target (and your diet's food discipline). Now obviously you need your target calorie intake to be less than your daily calories needs. How much less? Aim to subtract 500 to 1000 calories daily, this translates into losing about 1 to 2 pounds a week respectively (about 0.5kg to 1kg).
For example: if your daily caloric needs are 2200, and you want to lose 2 pounds (1kg) per week, your daily calorie target should be 1200. Once you achieve your goal, you can revert to a target of 2200 to maintain your desired weight.
A pace of 1 to 2 pounds a week will allow you to lose weight in a healthy, sustainable way. Keep in mind that setting realistic goals and tracking your progress are key to your success. Research has shown that those who keep track of their behaviors are more likely to take off weight. As a matter of fact, setting unrealistic diet goals is the main reason most diets fail. You want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management.
Note that the app sports a database featuring more than 400, mostly non-processed foods. The variety of foods allows you to construct food plans that adhere to any diet rout you decide to take. With this app you will be able to construct a food plan that fits perfectly with your specific diet discipline. Enjoy!
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