We have all been there – you wake up one day and notice a few extra pounds have crept onto your mid section. Extra consumption each year can lead to eventual weight gain. How can you get things under control?
Because 3,500 calories equals about 1 pound of fat, it’s estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you’d lose about 1 to 2 pounds a week.
Here are some ways to cut calories:
- Track your food: What gets measured gets managed. Start by tracking everything you eat each day. Use an app, write in a journal or take pictures. It can be very eye opening to see where your extra calories come from.
- Cardio Exercise: For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines for aerobic activity – Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
- Strength Training: Strength training will help you to burn more calories at rest. Aim for 2-3 days of 30 minutes of strength workouts each week. My favorite is interval training. Combine small bursts of cardio with strength movements to optimize your results.
- Plan: Do you pack your lunch? Heading to a party? Plan ahead and prepare nutritious snacks to ensure you won’t over indulge. Spend a weekend afternoon cooking well balanced meals for weekday lunch and dinner.
Well it can be depressing and frustrating to gain weight you can reverse the pattern by taking small steps. Maintaining a healthy weight is important for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers. Don’t forget the best part – you’ll feel better physically and emotionally!
Need help getting started? Contact me to discuss a plan to get you back on track!