If people are overweight, it’s usually because they eat and drink more calories than they need. The first step is to reduce the number of calories you consume. This will help you to work towards losing weight at a safe and sustainable rate of 1 to 2 pounds a week. For most men, this will mean consuming no more than 1,900 calories a day, and for most women, 1,400 calories. You can also get your own personal calorie target using a BMI calculator
Get your journey started right with these nine weight loss tips:
- Fill up with fiber – fiber keeps bowels healthy and helps reduce cholesterol. Most people only eat about half the recommended amount of fiber per day. However, be sure to increase gradually: too much too soon can be painful.
- Manage portions – reduce your portion sizes. What feels like a normal amount of food is often far more than your body needs.
- Add exercise to your routine. As with everything else, start small and don’t overdo it. Even walking 15-30 minutes 3-4 days a week is better than nothing at all!
- Get a support network – whether you join Weight Watchers, go on regular walks with a friend, or hire a personal trainer, get other people involved in your journey to help keep you on track.
- Create a menu – it is much easier to shop healthy and only buy what you need if you plan it out ahead of time.
- Pack a lunch – when we are hard at work and low on time, it is very easy to succumb to the conveniences of unhealthy eating.
- Stock up on healthy snacks – small, healthy snacks throughout the day make it easier to manage smaller portions at mealtime, and having healthy options on hand prevents us from grabbing high-calorie convenience snacks.
- Drink more water – seriously, you will feel better if you are hydrated, and drinking water makes you feel more full and can reduce snack cravings.
- Do not skip meals – skipping meals can play havoc on how your body handles its next meal, and it puts you at higher risk for overeating if you let yourself get too hungry.