Setting Weight Loss Goals Into A Timeframe
A pound of fat is equal to 3,500 calories. Using your active metabolic rate, you can calculate with great precision exactly how many calories you have to consume and burn in order to lose the number of pounds you want. If you want to lose 1 pound in a week, you will have to build up a caloric deficit of 3,500 calories over the course of that week, or a deficit of 500 calories daily. To lose 2 pounds in a week, you'll have to create a caloric deficit of 7,000 calories over the week, or 1,000 calories daily, and so on. Get the idea? With this simple math you can set your weekly weight-loss targets. Contrary to popular belief, losing weight quickly is not unhealthy if you do it through proper nutrition and exercise, not through starvation.
Obviously, if you have a personal or family history of cardiac disease, you should consult your doctor before starting any diet and fitness program. But in general there is absolutely no scientific evidence to suggest that losing weight fast is harmful to your heart in any way if it's done right. There is a minimal risk of gallstones from dropping weight too quickly through severe calorie restriction, but exercise and adequate fiber intake will prevent this problem. Having said that, my personal recommendation is that you aim for 2 pounds a week, since anything more ambitious than that could lead to burnout or bingeing. Remember, this is about creating a healthy lifestyle and instituting changes you can live with forever, not crash dieting. Rome wasn't built in a day.
Counting Calories
Now that you know how to calculate the number of calories you can consume while losing weight, it's time to learn some simple methods for keeping a record of your intake so that you know how to stay on target. To get started, you will need:
1. A food journal
2. A kitchen scale and measuring cups
3. A calorie-counter bookmake sure you get one that includes information on protein, fat, and carbohydrate contents
Start keeping a written record of absolutely everything you eat throughout your day, and be detailed. For example, don't just write down chicken. Write down how it was prepared and how much you ate. At first you should measure and weigh your food to figure out exactly how many calories you're consuming, and it is important to make sure you are always measuring raw; when food is cooked, it is more dense and has more calories. I know measuring everything can be tedious, but it won't take long for you to know by heart what a cup of milk looks like or how many ounces of chicken are in a small breast. Before you know it, you'll be eyeballing your portions like a pro. If you find yourself in a situation where you don't have the luxury of using your measuring equipment, here are some useful tips for assessing portion sizes using your hand.
The size of your fist is roughly equal to a cup-size serving of cereal, wild rice, black beans, and so on.
The size of your thumb is roughly equal to an ounce-size
serving of cheese, and so on.
The tip of your thumb is roughly equal to a teaspoon of olive oil or butter.
The center of the palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, and so on.
At the end of every day, use your calorie-counter book to add up the calories you have consumed. Using these simple methods, you can make sure you are eating the right amount of calories to achieve your weightloss goals.
by: Jenny Ova
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