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You are braver than you believe, stronger than you seem, and smarter than you think.
Weight loss usually happens when you are burning more calories than what you are taking in. Typically, doing an intense exercise or a workout every day is what help you solve overall weight problems; but it might be not pretty convenient and practical for you because you might be experiencing serious health problems, you are lacking of time, you do not feel motivated to do so or you are a breastfeeding mother.
Basically, you are looking for better alternatives in order to shed your weight. While you do not like the sound of an intense exercise; there are many ways to lose weight, but they all require discipline and commitment.
If you want to shed your pounds without doing an intense exercise or workout, follow these tips:
1. Increase the intensity of your everyday tasks
From cleaning to walking the dog, or whatever indoor or outdoor tasks that require a lot of energy, would make enough possibility to reduce your weight. Turn on some music and enjoy your tasks. Be energetic.
2. Determine the number of calories you need per day
A calorie is a basic unit of energy found in all foods and is necessary to maintain the basal metabolic rate and the body’s vital functions. Technically speaking, 1 lbs. (Kg) of your weight is equivalent to 3,500 calories.
Therefore, for each pound you want to lose, you should be able to burn off 3,500 calories. Know how many calories you can cut from your diet every day by computing your daily caloric needs.
If you do not know how to do math, you can visit www.caloriecount.com/tools/calories-goal to know your recommended daily caloric intake in just one click.
Experts recommend weight loss at the rate of 0.5 – 2 lbs. Per week, but this estimate could vary slightly depending on factors like weight, height, age, gender, and activity level.
Experts also advise that men should not consume any less than 1,500 calories per day and women should not consume any less than 1,200 calories per day.
However, be realistic. Since you exclude exercise as your daily routine, the pounds may not drop off as quickly as you wish it. Consuming about 1,200 or 1, 500 calories a day, for instance, to reach your desired weight, losing more than 2 lbs.
A week is very unreasonable because your body will end up into starvation mode, desperately clinging on to those calories and will eventually give up on your diet.
- Avoid unhealthy high calorie foods
- Hydrogenated fats such as shortenings and margarines
- Ready-made salad dressings like Caesar
- Candies like Hershey’s almond bar
- Junk foods such as potato chips and crisps
- Pastry and Pie crusts
- Cookies such as peanut butter with chocolate coating
- Processed meats like pepperoni
- Processed and hard cheese
- Fast and fried foods like fried chicken
- Sauces and instant gravy
- Increase your protein intake to reduce weight
When it comes to weight loss, protein is the most essential of all nutrients. Increase your protein intake if you want to lose weight effectively. Eating protein-rich foods are the most simple and effective way to lose your weight with minimal effort.
According to the research, protein increases metabolic activity (calories out) and it helps reduce appetite (calories in). Since protein requires energy to metabolize, a high protein intake can increase calorie breakdown by up to 80 to 100 calories per day. Protein can also help fight food cravings, which are the dieter’s number one enemy.
Eating protein-rich foods also cause your body to release leptin, a satiety hormone, which makes you feel full so you tend to eat less.
Increasing permanent protein intake can help you to fight cravings, to boost your metabolism, and to reduce appetite. This can lead to automatic weight loss. Just by adding protein in your diet, you can now easily increase the calories out.
- Eat protein-rich foods
- Fish such as tuna, salmon, and halibut
- Chicken breast
- Pork loin
- Lean beef and veal
- Beans such as mature soybeans
- Eggs, especially egg whites
- Low-fat yogurt
- Low-fat milk and soy milk
- Low-fat cheese
- Nuts and seeds
- Stay hydrated with plenty of water
The benefits of water are immeasurable. Water helps you to flush toxins from your body, speed up your metabolism, and it helps you to feel fuller during meals so you tend to eat less.
You might have all heard that you are supposed to drink 8 glasses of water a day; but health professionals believe this cliché statement is just nonsense.
Even the majority of nutritionists has no idea where it comes from. There is no indeed for a scientific proof stating eight glasses a day is what you need to keep hydrated.
In fact, according to the Food and Nutrition Board of the National Research Council in 1945, adults should take in about 2.5 liters of water per day, which is nearly equivalent of eight glasses of water; but it also stated that the most of that intake level was already made up through the food consumption without the additional drinking of purely water.
As other health professionals said, anyone who had water intake insufficiency could be given enough through the consumption of other drinks and beverages such as milk, tea, coffee or juices.
To top it all off, you do not have to specifically drink water in the form of purely water every day, as you could get it from the foods you eat. The best general recommendation is to rely on your normal senses.
If you are thirsty, then drink; but if you are not thirsty, then do not drink, simple as that. The human body already does with a water balance regulation on its own capacity. Hence, you do not need to force yourself to drink when you are not thirsty for fear of being dehydrated.
3. Eat fruits and vegetables
Eat more high-water content fruits and vegetables if you are having problems drinking much water. Fruits and vegetables like watermelons, oranges, apples, grapes, celeries, tomatoes, strawberries, coconuts, lettuces, and etc.
Contain water to keep your body hydrated and they also contain vitamins and minerals for good health. Eat at least 3 servings of fruits and vegetables each day.
In the case of mothers who want to know if is it safe to try to lose weight while breastfeeding, well, the above mentioned are safe approaches to weight loss, but ultimately, breastfeeding mothers should consult their doctors before undergoing any diet or exercise regimens. This will ensure their health and safety as well as their child’s.
Breastfeeding mothers, mothers or anybody who has tips and suggestions are free to leave their comments below on the space provided.
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