The next beach season makes you sad and annoyed as you can’t boast about your dream figure? The first and most important advice: get used to leading a healthy lifestyle. Maintaining shape all year round is much more comfortable and enjoyable. Losing weight on occasion (for the summer, for the New Year, for a wedding, and so on) can be more difficult.
You still have a chance to win the war even if you lose the battle this time. You don’t need to postpone your goal for another year. Start your journey to slimness, beauty and health today! In this article, we will share tips for those who are not able to lose weight.
Calories: Consume Less and Spend More
Sadly, there are no magic drugs and super diets for losing weight. The main factor in weight loss is a negative calorie balance: incoming – outgoing <0. That is, you need to consume less than you give out.
Accordingly, you can influence both indicators. You can increase (through physical activity) or control consumption. For more effect, try doing both at the same time. When you reach your desired weight, equalize the amount of “in” and “out” calories (and try not to upset the balance anymore).
You can gain weight by eating healthy as well as unhealthy foods. Any excess energy is stored as fat, even if it was fruits or vegetables.
Be careful! Do not sharply reduce consumption by more than 200-300 kcal per day (if you are habitual to consuming 2600 kcal, you should not immediately reduce the calorie content to 2200).
How much energy you expend can be calculated using the following formula:
- Determine the level of primary metabolism (BMR, Basal Metabolic Rate).
- Women: BMR = weight in kilograms × 22.
- Men: BMR = weight in kilograms × 24.
- Find out your physical activity level (PAL, Physical Activity Level).
- If you mostly sit and do not lead an active lifestyle – 1.2.
- If you regularly walk and exercise at least once or twice a week – 1.3.
- Moderately active (two to three workouts per week) – 1.4.
- Active (intensive training more than three times a week) – 1.5.
- Very active (intense daily workouts) – 1.7.
- Daily energy requirement (in kilocalories) = BMR × PAL. For example, look at the calculation for a woman weighted 52 kilograms exercising four times a week.
BMR = 52 × 22 = 1144. Daily requirement in kilocalories = 1144 × 1.5 = 1716.
Tips to Lose Weight: Avoid High-calorie Foods
Are the foods listed below in your diet? If so, try to eat fewer of these foods.
- Fast food
The category of unhealthy “fast food” includes more than just hamburgers with white bread and cheese. Sandwiches with white bread, hot dogs, shawarma, as well as any deep-fried foods (french fries, nuggets, chicken wings) are the same.
If you eat such dishes every two months, that’s okay. Regular consumption of fast food – once every two weeks or more often will surely add extra pounds. Other than that it also poses serious health problems.
- High-calorie drinks
Soda: Along with the vast amount of chemical components, another problem of the product is its high sugar content.
Coffee with whole milk: A cup of black coffee made from ground beans contains only two calories that can be ignored. However, additional ingredients can increase the calorie content of the drink hundreds of times.
Cocktails: Should be the first thing to avoid. Especially the ones containing soda or whipped cream as they are high in sugar and fat. Many alcoholic cocktails are also fraught with a lot of additional calories. Mixing the three components – alcoholic, sweet and fatty, can be the most terrible combination you can imagine.
We are talking about products created using the latest chemical industry and high processing technologies. These are all kinds of chips, crackers, salted nuts, chewing gum, as well as synthetic spices. Bouillon cubes, instant noodles, soups and porridge bags and other “disposable” food are also in the same category.
When listing harmful products, one cannot fail to mention baked goods (buns), cakes, pastries and other fatty desserts.
- Nuts and dried fruits
Nuts, fruit mixes, and dried fruits are healthy foods that are perfect for a snack. The main thing is to know when to stop. Indeed, for all their benefits, nuts are incredibly high in calories: a 100-gram portion contains as much as 600-700 kcal. The same amount of dried fruits has 250-300 kcal.
- Red meat
The volume of a medium steak is 300 g, that is, ten servings of protein. So it turns out that in one sitting the meat-eater absorbs 2/3 of the daily protein intake.
And a few more words about meat. Do not forget that lamb (even in the absence of visible fat) is not inferior to pork in fat content. It sometimes may also have more fat than pork. When buying meat at the market or in the store, the first thing you need to do is eliminate the ribs. Oddly enough, this is the fattest part.
An ordinary sausage contains practically no meat, but there is more than enough fat and salt in it. Also, it is rich in monosodium glutamate. Preservatives like nitrites and nitrates are also included which give the product its appealing pink colour.
Good sauces include mustard, tomato, and fruit and berry. Of course, provided that they are used in small quantities.
Tomato sauces are best prepared on your own. If you buy ketchup from a store, read the label carefully. Estimate the amount of fat, colourings and preservatives (of course, it should be minimal). The same goes for mayonnaise.
The most harmful are creamy and cheese sauces (due to the high amount of fat).