How to Lose weight and keep it off

Losing weight and keeping it off, is about a lifestyle change not the latest diet fad.

Difficulty: Easy

Instructions

Things You'll Need:

• Burning Calories

1. Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. I could stop writing, as you know all there is to know

2. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term and continued success and weight maintenance. To change a habit takes a minimum of 28 days so says Robin Sharma, writer of the book, Leadership Wisdom, The Monk Who Sold His Ferrari

3. Identify your exercise. Not all exercises are equal. You might like running, jogging, or bikes. Find the one that works for you, one that you enjoy maybe a salsa or Rumba, if you do not enjoy the exercise you do, you will give it up.
   
   recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.

Tips & Warnings

• CALORIE COUNTING Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5) Since you wish to lose weight, your target = BMR - 500 kcal Work out the calries you need on a daily basis. For instance, lets say you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
• Do not skip meals
• Do not lose more than 2 or 3 1b in a week, if you do you are liable to put it back on again.
• You do not have to be restrictive, if you want chocolate, eat it but not the family bars!
• Exercise at the same time and for the same period every day.
• Important ! keep away from the scales, Muscles have a higher mass than fat and weigh more. You may feel as though you are not losing weight, but take a look at yourself and how your clothes are now fitting.
• Be patient.
• If you need to join a club as it is easier with a partner
• Take a weight loss holiday at www.health.runinthesun.com/weight_loss_holidays.htm

[amylaine]

on 11/16/2008 Great tips, thanks for sharing.

[Healthwoman]

on 12/28/2007 The numbers and calculations here are hard for the average person to understand.