The summer holiday season is almost upon us and we only have a few months to get our swimsuit figure back. To shed those extra pounds that we have gradually gained over the winter months, our best form of action is to lose weight slowly and steadily. Experts recommend a steady weight loss pace, aiming to lose a maximum of 2 pounds per week.
This may seem like a slow process, but imagine how good we will feel when we have shed 4, 8, or 16 pounds. Once we start to see positive results it is surprising how good we will feel in general, beyond what the scales are reading and it will be well worth the wait.
Here are a few steps to enable us to easily lose 2 pounds per week:
Drinking plenty of water is one of the most important factors to promote weight loss. If our body is not adequately hydrated we will have less energy, our metabolism will be sluggish and digestion will take much longer. Getting used to consuming enough water can be challenging in the beginning, but by gradually increasing consumption a little at a time it will soon become easier. We could begin by replacing a cup of tea, coffee or soda with a glass of water each day and perhaps introducing a pitcher of water to the dining table to encourage drinking water during meals. Ideally we should try to totally eliminate sweet sugary drinks from our diet, but if this seems a little daunting we should try to do it gradually.
In relation to our diet, we need to reduce our calorie intake by between 500 and 1000 calories daily in order to lose 2 pounds per week. We should never reduce our calorie intake below 1000 daily, as this will result in our body adopting starvation mode. By drastically reducing our calorie intake our body will conserve fluid and energy, our metabolism will slow down and we will retain stored fat.
This is one reason why we should eat regularly throughout the day and not skip meals. In order to maintain increased metabolism and energy levels and our body healthy, we should eat 4 to 6 small meals and snacks a day. We should also keep track of our daily calorie count and stay within our allotted daily allowance. The quantity of calories will vary between individuals but most experts recommend multiplying our current weight by 10, and then deducting 500 calories from the total. As an example if our weight is 180 pounds then we would need 1800 calorie per day to maintain our current weight. To lose weight, we need to reduce this amount by 500, which means we are allowed 1300 calories, which should result in a weight loss of 1 pound each week.
How do we shed the other 1 pound? With exercise, what else?It is easy to burn 500 calories or even more with aerobic and weight training exercises. The more lean muscle mass we have, the more calories we will burn, even while resting. By reducing our calorie intake by 500 and by burning 500 calories through exercise, we should easily by rewarded by a weight loss of 2 pounds each week.
We need to also note that if we are weight training we may appear to gain weight, at least the scale may show this, but the fact is that muscle weighs more than fat. Over time it will gradually even out and we will soon see the pounds dropping and will also tone up and lose inches as well as pounds.
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