How to Lose Weight Passively
You can lose weight passively through dietary modification and increased activity. Though it is not the preferred method of weight loss for most --- as many people want quick results --- it is the easiest to follow and maintain. Weight loss incurred without major caloric restriction decreases the risk of yo-yo dieting and intermittent overindulgence. It also increases the chances that you'll maintain weight loss goals over a lifetime.
Instructions
-
Passive Weight Loss Guidelines
-
1
Record everything you eat. Record everything consumed over a period of five days in a journal, including calculated caloric intake. This will give you an idea of what you are putting in your body, and help you decide what you can easily do without. This is an eye-opener for many, as most of us do not realize how much we actually eat in a day.
-
2
The dreaded scale is an essential tool for weight loss. Record current weight in your journal. This starting point will help you assess your later accomplishment.
-
-
3
Calculate you caloric intake. Add up calories consumed after Day 5, and divide by 5. This will give you an approximate average of what you consume on a normal basis. From this average you will subtract 300, and the total balance will be the amount of calories you should consume daily for a gradual weight loss. For example, if you consume 10,000 in five days, you will have a daily average of 2,000. Subtracting 300 will equal 1,700. 1,700 will be your recommended caloric goal. Calculated from the 3,500 calories it takes to create 1 lb., this amounts to 1 lb. of weight loss in approximately 11 days. That is not a lot of weight, but remember, we are working toward passive weight loss. If 300 seems like too much restriction, decrease it to 100 initially. The difference between the weight you are now, and your weight 10 pounds lighter, is approximately 100 calories daily.
-
4
Exercise is important in losing weight. Add an enjoyable physical activity. Besides weight loss, there are many health benefits from exercise, such as increased energy levels, release of serotonin (feel-good chemicals in the brain) and boosts to metabolism. An easy way to do this is to create a simple exercise routine to do while watching a 30-minute television program. If you have children, and weather permits, you might schedule an extra t 30 minutes of playtime outdoors. This will help you with passive weight loss, and help you create a stronger bond with your kids.
-
5
Give your passive diet time to work. Weigh yourself every two months. Weighing yourself too soon might be discouraging, so spread it out. This will help you stay focused without developing an obsession with your weight. Your emphasis should be on good health over a lifetime, not just getting into your skinny jeans.
-
1
Tips & Warnings
Compare your eating habits to the Dietary Guidelines for Americans. This will help you work toward more healthful eating.
Switch to whole grain foods. Whole grain foods help you feel full longer.
Drink recommended amounts of water daily. This aids digestion and keeps you hydrated.
Be sure you are healthy enough to begin an exercise regimen. You should to consult with your family doctor to assess your health status.
References
Resources
- Photo Credit loss weight image by gajatz from Fotolia.com journal writing image by jimcox40 from Fotolia.com weight image by julien tromeur from Fotolia.com Calculator image by Alhazm Salemi from Fotolia.com exercise image by Inger Anne Hulbækdal from Fotolia.com time. image by Alexander Lukyanov from Fotolia.com
