How Healthy Meals Lose Weight?

November 11, 2014 by  
Filed under Lose Weight

How Healthy Meals Lose Weight?

If you believe you are over-weight, you may have several options to help you lose weight. The first thing you should do is consult your physician to conduct a complete health physical, including bloodwork to determine if you have any health problems that may have caused your weight gain or any illnesses that may hinder your weight loss goals. Your doctor should also calculate your Body Mass Index (BMI) to determine what is a healthy weight for you based on your height and weight. This will help you know exactly how much weight you should lose to be a healthier you.


One of the first steps to addressing weight-loss is to establish how much food is eaten daily. Buy a notebook and keep a food journal of every food and drink you took in daily for breakfast, lunch, dinner, and snacks. Next you should calculate how many calories are associated with these foods and measure how much was consumed during each meal setting. Calorie-counting is a crucial step to losing weight because you need to compare it to the amount of calories that were burned throughout your day. Weight-loss is measured by calories burned exceeding calories consumed.


Weight-loss is best achieved when you modify your lifestyle. This is recommended to prevent weight-gain after you have achieved your weight-loss goals. First choose foods from each of the five basic food groups that you like and incorporate them into your meal plan. Come up with various options to choose from at each meal setting, so you can switch up your food selections. Choose low-calorie meals that will give you energy and protein to fulfill your daily activities, but do not consume more than 1500 calories for women and 2000 calories for men daily until you reach your weight-loss goals.


In addition to the activities you complete everyday, you should implement cardiovascular and muscle-strengthening exercises to your daily routine. The American Heart Association recommends people to exercise at least 30 minutes every day. This can include walking, swimming, yoga or some type of activity to increase your heart rate and blood flow throughout your body. Muscle-strengthening exercises are done daily to increase endurance of your muscle groups. It is not recommended to exercise the same muscle groups every day, so it is best to alternate larger groups, such as doing arm exercises on Mondays, Wednesdays, and Fridays, and leg exercises on Tuesdays, Thursdays, and Saturdays. Abdominal exercises can be done daily, but choose different options to prevent boredom and work every muscle group within your abdominal cavity to get a firm, toned mid-section.


Establish a 90-day weight loss plan and monitor your success at the end of every week. Give yourself short-term goals to reach at the end of 30 days and reward yourself with gifts, such as a manicure/pedicure, for your progress. If your weight-loss goals are harder to achieve or if you are not losing the recommended amount of weight on your own, seek assistance from a trainer or a nutritionist, and maybe even a surgeon to offer you gastric surgery options to get you closer to your ideal BMI if you have not succeeded after your long-tern goals have not been achieved.



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