On this 1st day of the weight loss plan you have to go over a few things you’ll need to know before you embark on your weight loss journey.
You can lose weight either:
- by eating fewer calories
- by burning more calories with physical activity,
- by preferably both, eating less and adding physical activity to your lifestyle
Let me explain…
Your body requires a certain number of calories to maintain your weight. Each morsel of food or a sip of a drink represents calories you ingest. Your body uses these calories to generate energy which is used for all your bodily functions and to support all the activities (including exercise) you take part in.
- If the number of calories you eat translates exactly into energy that your body needs, you will maintain your weight. You will neither lose or gain weight.
- If the calorie intake exceeds your daily energy requirement you will gain weight.
- If the calorie intake falls below the total daily energy requirement, you will lose weight.
So, in order to lose weight you have to create a calorie deficit, that is your calorie intake must fall below your daily energy requirement. It is that simple!
One pound equals 3,500 calories which amounts to 500 calories per day. So if you want to lose one pound per week, you need to reduce your daily calorie intake by 500 calories. Or you can do a combination of exercising and reducing your calorie intake. Just make sure that you don’t fall below 1,200 calorie intake per day, because that will slow your metabolism! To be on the safe side, talk to your healthcare professional especially if you have a lot of weight to lose.
Rules For A Healthy Weight Loss Plan
- Establish a realistic weight loss goal. Always remember that to lose weight slowly is more effective and sustainable long term. After all, you have not gained all that weight in a couple of months.
- Create a healthy eating plan. Make sure that your eating plan is calorie reduced yet nutritionally balanced.
- Include regular physical activity into your plan.
- Eat regularly, at least 3 meals per day. Start with a healthy breakfast! If you find you are hungry between your meals include 2 healthy snacks. Have one mid-morning, the other mid-afternoon. Your mid-day meal should be the biggest to allow you burn all the calories.
Don’t skip any meals! It will only slow your metabolism and prevent you from loosing weight. It may even make you gain weight.
- Keep a weight loss journal to track your eating habits, exercise or physical activity habits and your weight. Record everything you eat, even the bits you eat when you are tasting your foods while cooking. You’d be surprised how the calories add up!
- At first measure everything you are going to eat. It is too easy to underestimate your portions when you are just eyeballing the amount.
- Weigh yourself regularly. This helps you control your weight and helps you get back on track when you slip.
The Starting Point Of Your Weight Loss Journey
I left this important point to the last.
- Before you start on any weight loss plan make sure you know your BMR (basal metabolic rate) or RMR (resting metabolic rate). You need to know how many calories your body requires to sustain you at the starting point of your journey to lose weight (in other words at the present time). To determine these rates use our BMR calculator here…
- Once you determine your present BMR or RMR you will need to establish your calorie requirement for losing weight. To do that use our weight loss calculator here… This calculator will tell you how many calories you need to take in to lose your desired weight in any given period of time. It will also tell you whether your weight loss goal is reasonable and healthy. If it is not you will get a warning
In summary, to lose weight effectively and to sustain your weight loss, you need to
- develop healthy eating habits
- exercise regularly
- practice portion control
- and most of all you need to be realistic about your weight loss goal
Now you are ready to move on to day 2 of the weight loss plan. Click on the link below and return to the index.