The Basics: Nutrition 101

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To lose weight takes commitment. The commitment is the most important piece of weight loss, and without it, results will be poor.

After this commitment is made, set a number of goals, which include short-term goals and long-term goals. This can include anything from losing two to three pounds a week, running a mile in less than ten minutes, or completing ten chin-ups. The possibilities are endless.

Upon setting a few realistic goals, there needs to be a plan on how to reach those goals. For starters, a calorie is a unit of energy. The body uses calories to fuel itself. The goals will include counting calories, by checking the nutrition facts located on food labels, creating a food diary for a week or two to analyze what and how much food you are eating, and calculating how many calories your body needs to stay energized and satisfied during the day.

For most people, 1,200 calories is the minimum number of calories needed to lose weight in a healthy way.

Subsequently, you must create a weight loss plan. Weight loss plans include:

Your favorite exercises, such as running, which burns about 700 calories in an hour, swimming, which burns about 450 calories in an hour, dancing, biking, etc.

A meal plan that includes a protein, a carbohydrate, and a fruit or vegetable in every meal. For example, breakfast could consist of eggs, toast, and a glass of orange juice. A lunch could be a turkey sandwich on whole wheat bread with an apple on the side.

Healthy snacks.

Eliminate sweets.

Strength training. It will burn around 400 calories during a one-hour session, and help pack on lean muscle.

Begin to prepare yourself for your journey to weight loss; each and every day, think about the healthy body and mind you will have once you reach your goals. Remember, what you think about, you bring about.

Once your plan is made, rid your home of junk food. Donate it to the food bank! You will now need to replace those nasty foods with fresh, healthy snacks. Some good things to snack on are fruits, vegetables, popcorn, rice cakes, and yogurt. If eaten in place of junk food, these foods will keep you full and provide you with more energy and healthy antioxidants and fiber.

Replace soda pop with other beverages, such as water, green tea, or fruit juice. Cutting soda out of your diet is a great way to reduce calorie intake.

In summary, weight loss begins with a commitment and a plan. Without a plan and a determination to carry out that plan, results can be poor. These are very important steps to become healthier, slimmer you.


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