In this article I will discuss seven awesome weight loss tips. I will discuss how much weight you should lose, what the best weight loss program is, can I have a cheat meal and still lose weight, what is the BMI and more.
How Much Weight Should I Lose?
It can really depend on your lifestyle, your genetics, the foods you’re eating, your medications, your stress levels and if you’re getting enough sleep, there is no set number for each individual person.
There is really no set amount of weight for you to lose. The amount of weight you should lose varies from person to person. Things like your age, fitness level, how much stress is in your life all go into figuring out how much weight you should lose.
Some people may be able to lose a significant amount of weight very quickly… while others may need to go on a more moderate weight-loss plan. There’s really no “right” or “wrong” answer here… because… it all depends on so many different factors. Let’s examine some of those factors: First, let’s consider your lifestyle. If you lead an extremely sedentary life, maybe you do almost nothing but sit at a computer all day, then you probably have to make significant changes in your lifestyle in order to successfully lose weight.
This would also be true if you exercise only a few hours per week and live an extremely fast food/junk food lifestyle.
On the other hand, if you lead an extremely active lifestyle… and… you eat only healthy foods, and you get plenty of sleep and you do not have any stress in your life, then you probably will be able to lose a significant amount of weight very quickly.
Your BMI is only one piece of the puzzle in determining how much weight you should lose. Other pieces of the puzzle include normal bloodwork, waist circumference and normal blood pressure and heart rate.
There is no one specific test or equation that tells us specifically what you should weigh. But collectively taking all of these things into consideration we are able to make more specific recommendations for a person.
While you’re on your weight loss journey, you should still enjoy (in moderation) the foods and drinks you love. It may sound counter-intuitive but eating these foods, when you’re trying to lose weight, can actually be an important part of reaching your goal.
In practice I have seen that when you stop eating all of the foods you love you may become irritable and might actually gain weight. So it’s best to eat the foods you enjoy but in moderation. You may have to totally eliminate some foods but overall most people are able to eat the foods they love and still lose weight.
Once in a while it’s ok to have a slice of pizza, a glass of sugar free soda and even a soft pretzel. Just don’t eat these foods everyday all day.
Be mindful of the nutrients of the foods you’re eating. Foods that we think would be super healthy like salads and smoothies may actually contain quite a bit of sugar and this would cause us to gain weight instead of losing weight. Salad dressings in particular are known for being loaded with calories and sugar.
You should be eating healthy lean protein like chicken, lots of vegetables and a modest amount of good healthy fats like avocados.
What is the best weight loss program – plan?
When choosing a weight loss program you want to use one that has been tried and true. If you have tried dieting in the past and you have had a difficult time sticking to your diet plan, you may want to consider seeking the help of a medical weight loss clinic. In a Medical Weight Loss Clinic the Physicians there are able to prescribe or actually give you medications that will suppress your appetite. Appetite suppressants like Phentermine are FDA-approved medications and are used across the globe to help people lose weight and improve their Health and Wellness.
It’s usually recommended that people lose approximately 1 to 2 pounds a week. But in medically supervised prescription weight loss programs it is possible for people to lose anywhere from 2 to 5 pounds a week.
Sleep is also important for weight loss. Getting the proper amount of sleep can decrease the levels of the stress hormone cortisol.
It can also increase metabolic rate. The more time you spend sleeping, the less time you have to spend in “non-sleeping” activities such as snacking, watching T.V. or lying in bed thinking about how much you want to lose weight. In a study of more than 400 overweight people, participants who got at least seven hours of sleep per night lost more weight than those who got five hours of sleep per night. And people who slept ten hours per night had more weight loss than those who got seven hours of sleep. So try to get a little more sleep than you think you need.
Exercise is also important for weight loss because it helps you use up all those calories you are eating. As for the type of exercise it’s usually suggested to do what you enjoy. If you like walking just walk, if you like bike riding then ride a bike. Just get moving with some type of sensible activity. But don’t overdo it.
A diet buddy can make your weight loss journey a better experience.
Whereas, before you may have been focusing on the numbers on the scale and obsessing about how many calories you were eating, after you find a good friend or partner, you’ll be able to focus on something else. If you are really serious about achieving and maintaining your weight loss goal, you should consider having a “diet buddy”. Someone who will hold you accountable to your goal and keep you on the right track. In addition, if you do have a major cheat day, your diet buddy can help you get back on the plan and prevent your cheat day from becoming a cheat week.
Here’s a suggestion: Find someone who is just as serious about his or her weight loss goal as you are and who has the same type of lifestyle that you have. Someone who works out, eats regular meals, and stays on top of their nutrition and fitness routine.
Don’t get hung up on what the scale says. Our weight lost wins go beyond how many pounds we have lost. Don’t forget that things like, having a lower blood pressure, having better blood work results, having lower sugar levels, being able to sleep better, having more energy, fitting into smaller sizes of clothing and being able to walk up an extra flight of steps are major wins.
Just know that every lb of body fat you lose is another step to a loner and healthier life.
If you need help losing weight call us and schedule your weight loss consultation. Call us at 215-821-7336 and Lisa can schedule your appointment now.