According to the CDC, over 73% of American adults are overweight or obese. Being overweight is linked to diabetes, cancer, and heart disease.
Try to lose weight slowly because fast losses can cause issues like gallstones and even existing muscle loss. You also need to avoid quick weight loss because you likely won’t get the nutritional needs your body requires. So, you would be deficient and lacking energy, as well. Nevermind that your mood will also be affected adversely.
An average female uses about 1200 calories just to maintain her bodily functions, so increase this calorie number by a few hundred, at least, to see losses in fat but to remain healthy.
Don’t forget to get some good sleep each night, too. That is when your body is repairing itself.
- Add fiber to your daily intake. Fiber helps you have a faster metabolism, so goodbye extra weight. Choose vegetables for this, if possible, because they also contain iron.
- Eat some protein at each meal. It will keep you full longer, and it boosts your metabolism so you will lost the weight more quickly.
- If you must have a snack in the afternoon, choose a protein with the snack. Watch the amount of food you choose for your snack. It’s not a meal.
- Don’t eat after dinner. You want your body to recover and repair itself while you sleep – not to have to digest food you just ate.
- Journal your eating habits. Include your beverages and snacks. I use the Loseit! app. It’s a calorie counter. Myfitnesspal is also a helpful app.
- Move your body each day. Do as much as you are able. Walk – it’s easy for most people. If you are bored, walk at a shopping mall or Walmart. Just don’t stop a lot to shop. Walk and look at the same time.
- Strength train! This keeps your muscles from wasting or your body from using your existing muscle as energy.
Remember, just START. Don’t put off your health. Take it one day at a time. Take it an hour at a time if you need to. You can do this! Lose the extra weight!