Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can - short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that's fine too as long as you're burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more.
Monitor your progress and adjust
Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it's best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren't moving in the right direction after any two to three week period, you'll need to adjust. Reduce the calories you take in or increase movement until you make progress.
Set goals and get support
Set a short term and long term goal and write them down. In doing so, you make a commitment to yourself which helps propel you into immediate action. On average, ½ to 2 lbs per week is a healthy weight loss rate. However, the more overweight you are to begin with, the faster you can safely lose weight. One pound of body fat contains approximately 3,500 calories. The data below shows you how many calories you'll have to cut out of your diet or burn off through exercise to reach your weight loss goals.
Source : ArticleDashBoard
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