Information and Tips that Helped Me Lose 50lbs
There are numerous proven methods to help you lose weight, but the primary concept is super simple. In order to lose weight, you have to consume fewer calories than you burn each day.
And to be perfectly honest, I had no clue what a calorie was before I started my weight loss journey. I just knew I needed to eat less and eliminate soda from my diet.
What are calories anyway?
A calorie is a unit of measurement and they signify the energy within food and drinks. Our bodies utilize calories to live our daily lives. When we consume more calories than we burn, our bodies store the surplus as fat. Max Wishnofsky popularized the idea that a pound of body fat contains 3,500 calories. This means that for every 3,500 calories you burn, you will lose a pound off your body.
The average adult woman burns between 1,600 and 2,400 calories per day, while the average adult man burns between 2,000 and 3,000.
There are many factors that determine the number of calories you personally burn. If you would like to get a ballpark number, check out this Calorie Calculator.
Food portions and calorie tracking
Most people don’t think to portion their food, but not doing so can lead to weight gain.
Before learning about nutrition and human physiology, I would put food on my plate, scarf it down, and go back for seconds or even thirds. I would eat until I was full, sometimes until my belly hurt. But this is absolutely the wrong answer. Instead, you want to control and measure the amount of food you take in.
Measuring or portioning your food helps you accurately track the calories you are ingesting. By doing so, you’ll learn how many calories you can consume to either lose or maintain weight.
I can’t stress enough how important it is to track calories and portion out your food. This was a game-changer for me.
Read health and fitness blogs
Why read, though? If you take time to read the science behind nutrition, fitness, and weight loss. You’ll better understand why you gained weight in the first place. Many people associate weight gain with aging or genetics, but that’s only part of the equation. Another part is our eating habits, the foods we decide to consume, and our physical activity level.
Reading the facts about proper nutrition will enable you to make educated decisions on what foods to eat and when. I Google searched all the information I’m providing you right now. You can learn anything online.
Drink more water
We all know that drinking plenty of water is vital for maintaining a healthy body. However, some people choose not to drink water.
Water is essential for keeping our internal organs functioning properly and preventing our bodies from becoming dehydrated. Water can also help you feel fuller, resulting in less eating. Here are 14 reasons why you should increase your water intake.
Health experts typically recommend two liters a day, which is equivalent to eight eight-ounce glasses.
Reduce unhealthy carbs
Carbohydrates (carbs) are essential to providing your body with energy. However, there are two types of carbohydrates, and you should choose one over the other when given a chance.
Refined carbs or simple carbs such as pasta include sugar that spikes your blood sugar. This, in return, leads to an increased appetite and feeling less satisfied. Eating refined carbs can lead to overeating and is linked to obesity. (NCBI)
If your goal is to be healthier while losing weight, try to stick with complex carbs that include natural fiber like oats, sweet potatoes, brown rice, and whole-grain bread.
Eat more protein
If you’re undergoing a calorie deficit, your body not only burns fat for energy but breaks down muscle as well. By eating more protein, the nutrient responsible for rebuilding muscle fibers, you will prevent some of the muscle loss associated with a calorie deficit.
Protein can also make you feel more satisfied, which helps you eat fewer calories throughout the day.
Try to eat protein with every meal. You can choose high protein foods such as meats, eggs, dairy, beans, and legumes. If interested, here is a list of good high-protein foods.
Get enough sleep
Sleep is considered just as important to weight loss as exercising and eating healthy. However, many people are not getting enough sleep. Studies have shown that, on average, adults who don’t get enough sleep increase the chance of obesity by 55%. (NCBI)
Many health care providers recommend at least 7–8 hours of sleep a night.
Add more fruits and vegetables to your plate
Fruits and vegetables are packed with various nutrients that are essential for the proper functioning of your body. They also have a high water content and a significant amount of fiber. Therefore, if you want your body to operate at optimal levels, it’s crucial that you include fruits and vegetables in your diet. They are packed with nutrients your body needs.
Plan and prep your meals ahead of time
Setting up a meal plan makes mealtime less complicated. Set aside one day a week to plan, shop, and prep for your weekly meals. This process can help you save time and ensure you are keeping yourself in a calorie deficit.
Drink coffee or green tea
Coffee and green tea are high in antioxidants and have various health benefits, including the ability to aid in weight loss. Caffeine-containing beverages such as coffee or green tea can help to speed up your metabolism. Studies have shown that drinking green tea can help you lose weight and increase your fat-burning ability. (NCBI)
Cut back on added sugar and processed foods
Consuming too much sugar and processed foods have been linked to obesity, type 2 diabetes, heart disease, and cancer. (NCBI) Be sure to eat less processed foods and read labels to ensure your sugar intake is kept down.
Keep healthy snacks handy
No, I’m kidding. Healthy snacks are excellent and all, but if you eat three meals a day. Is a snack even necessary? Losing weight is all about a calorie deficit and having mental control over your urges. You can train yourself not to eat snacks in-between meals.
Do cardio
Cardio is a type of exercise that requires respiration, increases your heart rate, and keeps it in the aerobic zone. Types of cardio workouts include walking, running, swimming, or cycling. Cardio burns a high number of calories in a shorter period. Therefore, it is recommended that you do at least 30 minutes of cardio a day, five times a week.
All you have to do is set time aside and make an effort to do it. Once you engage in exercise a couple times. It only gets easier. The hard part is getting started.
Add strength training
Strength training, also known as resistance training, increases your metabolism and can cause you to burn calories long after your workout has ended.
Training with weights brings many benefits to your routine. It can help you lose weight, keep your heart healthy, and improve your bone and muscle strength.
Avoid sugary drinks
Sodas, juices, lemonades, and sports energy drinks all contain added sugar. Sugary drinks have many adverse side effects and add extra unneeded calories.
I personally avoid these at all costs. Primarily because I read all the adverse health affects associated with sugar drinks.
Bottom line
Most of the tips I provided boil down to educating yourself on proper nutrition, changing eating habits, getting more sleep, and exercising. I really can’t stress enough how reading blog articles like this one really changed my life.
Understanding and knowing where you went wrong, ensures it will never happen again.
Personal note
If you’re interested, here is a link to my diet journal on Amazon. I designed the journal after going through my own weight loss transformation. The journal provides a list of educational topics for people to research in the area of human health, along with an 18-week daily meal and calorie tracker.
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