Easy Weight Loss Methods
Lose Pounds Absent Struggle or Cravings
Assumption is a powerful mental habit that often leads to hard inaccurate beliefs. Perceptions, rigid opinions and facts can be distorted when people look at a situation through the eyes of assumption. It is a leading reason that efforts fail to lose weight and incorporate a healthy exercise routine into a daily schedule. Most people know that there are 3,500 calories in one pound. Many people even know how many grams of fat are in particular food types. Where adults get into trouble is with assuming how many calories they consume in a day.
Jump Start Weight Loss Efforts
To jump start an effective weight loss program adults can create a healthy diet log. The log or tracking system can be created in a spiral notebook or on a computer using a software application like Excel, Lotus 1, 2, 3 or a Microsoft Works Spreadsheet.
Write down the type and amount of food and beverages consumed each day. For people who eat several meals a day, taking the time to jot down calories consumed at the end of each meal might be best. Doing so will remove the tendency to “assume” or “guess” at what was eaten or drunk during the day. The top of the tracking system should show the calendar date. Next to the date, would be that morning’s body weight.
Below this line write and on separate rows, log all calories consumed. Cohesco provides detailed calorie counters that are small enough to fit inside a purse or pocket. The Calorie Counter, The Daily Plate and Fit Click are good online calorie counters that list natural, organic and fast foods. Some of the sites provide free online calorie tracking systems. Additionally, many foods purchased from fast food restaurants or at the grocery store list their calorie, protein, carbohydrate and sugar content per serving on their outside containers.
Continue to Lose Weight Tracking Calories
A typical record might include one piece of baked chicken (250 calories), one 12-ounce can of juice (250 calories), one bowl of oatmeal with half a cup of skim milk (250 calories), one large salad with half a cup of cheese and half a cup of salad dressing (300 calories), another 12-ounce can of juice (250 calories), one 12-ounce bag of cheddar cheese (130 calories), one cup of yogurt (130 calories) for a total of 1560 calories for the day.
Total calories consumed at the start of the log might be shocking. It will also reveal the truth and take away the confusion over why an adult has gained a considerable amount of weight. All liquid drinks except water should be noted as a wealth of calories can come from drinking juices and sodas alone.
Exercise as Key to a Healthy Lifestyle
Next comes the business of subtracting some of those calories that were logged. Below the last food or liquid item noted on the log, list exercises completed for the day. Weight Loss For Good and Timex digital pedometer calorie counters are good tools that list the number of calories basic exercises like walking and mild jogging as well as more intense exercises like jumping rope, vigorous swimming, aerobics and running burn. The electronic counters can be purchased from stores like WalMart and Walgreens.
Advanced Polar Heart Rate monitors list a person’s heart rate and calories burned. Add the total amount of calories burned from exercises and subject that total from the amount of calories consumed each day. Over time, as an adult’s daily exercise regimen extends from a few minutes up to an hour a day while calorie intake remains unchanged or diminishes slightly, weight loss will occur.
Benefit of losing weight using a log is that it takes the guesswork out of calorie counting. It also serves as a gentle reminder as to what the overall goal is. Upward or downward spikes in a diet or exercise routine are also readily noticed. Weight loss is made more controllable as it becomes increasingly obvious that losing weight does not require expensive equipment, monthly gym membership dues or the cost of a professional trainer.
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