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Weight Loss

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.

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Don’t Read This If You Want To Remain Overweight For The Rest of Your Life


Here Are Some Important Weight Loss Facts You Need to Know

Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.

A healthy weight loss program consists of:

  • A reasonable, realistic weight loss goal
  • A reduced calorie, nutritionally-balanced eating plan
  • Regular physical activity
  • A behavior change plan to help you stay on track with your goals

You need to consider each of these components.

Keep in Mind

  • Calories count
  • Portions count
  • Nutrition counts
  • Even a small amount of weight loss can lead to big health benefits
  • Strive to develop good habits to last a lifetime
  • Discuss weight loss with your doctor before getting started

Getting Started

  • Check your Body Mass Index (BMI) - an indicator of body fat - and see where it fits within the BMI categories.
  • Discuss weight loss with your doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, maybe to lose 10 pounds. Remember that even a small amount of weight loss can lead to big health benefits.
  • Estimate your calorie needs. Using this tool, you can determine the number of calories needed each day to maintain your current weight. To lose about 1 pound per week, subtract 500 calories each day from the daily amount. To lose about 2 pounds per week, subtract 1000 calories daily.
  • Score your current food intake and physical activity level. Taking a good look at your current habits will help you determine what changes you might make as well as what you are doing right.

How Do I Know Which Weight Loss Plan is Right For Me?

  • Keep in mind that 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.
  • In choosing how to go about losing weight, keep in mind key habits of people who have lost weight and kept in off. These people are called "Successful Losers" by the weight control experts who have studied them.

Key Behaviors of Successful Losers

  • Getting regular physical activity
  • Reducing calorie and fat intake
  • Eating regular meals, including breakfast
  • Weighing themselves regularly
  • Not letting small "slips" turn into large weight regain

Staying On Track with Your Goals

Setting realistic goals and tracking your progress are key to your success. In fact, research has shown that those who keep track of their behaviors are more likely to take off weight and keep it off. A reasonable rate of weight loss is 1 to 2 pounds per week.

Choices

There comes a time in your life, when you must decide,

No help from anyone, on which you've always relied.

Between right and wrong, between black and white,

Between good and bad, to walk away or fight.

To be honest and true. to be open with your heart,
Or to hide your feelings, play it safe from the start.

To sit back and watch, to listen and learn,
Or jump into the fire, taking a chance on a burn.

To stay. to move. to not care, or always prove.

To be strong, to be weak, to be aggressive, to be meek.

To laugh out loud with all your might, or smile a little just to be polite.

To stay together. to live apart. to think with your mind,
or trust your with heart.

To live in the past. to always look back,
Or to look ahead to the future, with ambition you won't lack.

Begun at the front. or start at the end, believe in your own self,
or follow the trend.

To dream. to hope, to quit, to cope. To be a lover, to be a friend to be real,
or just pretend.

Choices we make can make or break, to have to decide at all could be our worst fall.

Choices are sometimes deceiving, you can be lured by the sweetest bait.

So make your decision wisely, because to change your mind could be too late.

Life is about choices, for however we decide, we'll have to live with our decision until the day we have died.


My personal story...

Here's How I Lost 20 Pounds In 10 Weeks and Kept It Off ( ...and You Can Too)

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.

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!

Healthy Meal Plans

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