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With so much conflicting information about proper diet and exercise programs for weight loss, it can be difficult to know what works and what doesn't. Although it may seem complicated, losing weight is actually quite simple. Cut through the misinformation and reach your weight loss goals by following these tried and true weight loss tips from personal trainers.
The simplest way to lose weight is by cutting down the amount of calories you consume. There are 3,500 calories in each pound of fat, so in order to lose one pound, you've got to create a 3,500 calorie deficit. A daily calorie deficit of 500 to 1,000 calories will help you lose weight at a healthy rate of one to two pounds of fat per week. Keep a diet journal and write down everything you eat each day so you can keep track of your calorie consumption.
Ditch the White Stuff
Processed carbohydrates in the form of white sugar and flours like white pasta, crackers and candies will quickly to pack the pounds and are usually nutritionally-void foods. These foods cause your blood sugar to spike when consumed, which increases the likelihood of storing these calories as fat. Because these foods are usually pretty addictive, it may take a few days for you to get accustomed to not eating them.
Exercise Portion Control
Pay attention to the portions of food you eat. Most people have a distorted view of proper food portions and end up eating far more calories than they realize. Read food labels and use a food scale and measuring cups to measure out portions until you are able to get a handle on the amount of food you should be eating.
Find Exercise You Enjoy
Exercise will go a long way in helping you lose weight and maintain the loss, but you've got to find a program you can stick with. Too often, people join a gym or start a workout program they don't enjoy and end up giving up on it. If you find a sport or activity that you love, you're far more likely to continue doing it in the long term. Take different fitness classes and try new sports until you find something you truly like.
Train With Intensity
Make the most of every minute you spend working out by maximizing the intensity of your exercise. Don't be one of the people who begrudgingly walks into the gym and half-heartedly slumps over an elliptical machine in utter boredom for 20 inefficient minutes. You probably have a busy schedule that requires you to carve out time for fitness, so capitalize on that time by pushing yourself. If you can run, run! Don't just walk at a leisurely pace. Force yourself to focus on your goals and maximize your exercise efforts.
Always consult your doctor before beginning an exercise program. If you need help creating your diet or fitness program, talk with a nutritionist or fitness professional.