This is not a diet but a lifestyle change. If you stick with it and not give up, it will reward you in the end
You need:. .
computer with internet access.
First, you need a notebook and a pen to keep a daily weight log of yourself. This will help you not only see how far you have come, but help you make changes along the way if necessary.
Choose one day a week to start your new diet life. Most prefer Saturday, so if you use this as high calorie day (to be explained later), you have the rest of the week to work it off again. Weigh yourself. Write this down in your notebook. Weigh yourself every week at the same time wearing the same amount of clothes. If you must, weigh yourself in the middle of the week to see how you’re doing, but do not write this down. Just write down the weight of weigh-ins, this way if you weigh more or less on roads in the day, you will not feel depressed that your weight is a yoyo, this happens, which is why you should only weigh once a week .
Go to the search engine of your choice on the Internet. Search for “calories burned per day.” Several sites will show up, find the one you are most comfortable with. They will all allow you to enter your height, weight, activity level. This is the amount of calories you burn per day. The way to lose weight is to eat about 500 (not more than 1,500) calories less than you burn per day. For example: if you burn 4,000 calories a day you need to eat between 1500-3500 calories a day to lose weight. If you burn 2,500 calories a day you need to eat between 1500-2000 calories a day to lose weight. If you start to burn 1,600 calories a day, try not to eat less than 1,000 calories a day.
If you exercise, you search the internet to see how many calories you burned exercising (this should not be included in the daily calories burned). Be sure to eat those calories back if necessary. Example: if you burn 2,000 calories a day, you ate 1,500 calories, but when you worked out for an hour and lost an additional 400 calories, meaning you really only ate 1100 calories. You have to eat back the 400 calories to continue to lose weight.
Try to drink water instead of soda. If you must drink soda sample diet. The only problem with diet drinks aspartame increases the craving for sugar, so when choosing diet vs. regular, weight out calories, if you can afford to normal, go for it!
Try to eat more of the following (those deemed to satisfy food, food that will keep you full longer): potatoes, fish, oatmeal, oranges, apples, grapes, whole wheat pasta, beef (lean, no fat), air popped popcorn, and Bran cereal.
Try to create a meal plan for yourself (for dinner at least) one week in advance. If you make dinner just, and you know what to have for dinner, you can guess how many calories you can eat the rest of the day. When you make a meal plan for yourself, you are less likely to munch on empty calories because you always know when to eat and what to eat.
Do not deprive YOURSELF. Have a high calorie day once a week if possible. A high calorie day is a day you eat more calories than usual, but less than you burn in a day. If there is anything you want, but the serving size is no where near what you can afford in calories, cut it in half until you get the calories you want. When pieces of chocolate cake is better than no cake, right?
Tips and Warnings
The reason you need to eat a certain amount of calories is so you keep losing. When you only eat a few calories a day, your body goes into emergency mode. In emergency mode, your body will think it needs to keep the energy (calories) because it thinks it will start starving soon and will want to keep the energy in, so you will not lose weight.
When you select a target weight, look for a BMI (body mass index) charts on the internet to see what is a healthy weight for your height.
If you fall off the wagon, just get back on. Nobody said it was going to be easy.
Alcohol is empty calories. Try to stay away from it, or spend it on high calorie days.
Get rid of tempting foods from the house until you are sure you can handle the temptation.
Find a support program, either your friends or online.
Has anyone else weighs on roads for days, holding nothing you honest as anyone else to know your weight.
Do not start any diet program without consulting a doctor.