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You have tried every fad diet and the quick fix cleanses, but nothing seems to help you lose that extra weight. There is no magical diet, shake or pill that is going to take the weight off and keep it off. The "secret" to maintaining a healthy weight is to make lifestyle changes that promote a wholesome diet and regular exercise. If you make the commitment to stick to healthy habits, you will see positive results without feeling deprived.
You probably think you know what you consume each day. Yet, you still wonder why you cannot lose weight. Many people that struggle with weight loss are shocked to learn of the harmful foods that they routinely put in their bodies. Creating a food diary will give you a clear indication of where you need to cut back. Write down everything you consume each day, including drinks and snacks. Include portions and calories if you can. After one week, you should be able to see where you need to improve and what is harming your weight loss the most.
Slashing your caloric intake in half or exercising to the point of pain to lose weight will only leave you hungry and frustrated. The point is to make changes that you can sustain over time. Begin my eliminating one or two items that contain empty calories or are high in fat. For instance, omit the 12-ounce can of soda you drink every day with lunch. That soda alone can add up to thousands of extra calories each year which can lead to approximately 15 extra pounds. Replace the soda with water, and you are instantly helping your body become healthier.
Many people find water to be a boring choice and may think diet sodas are a better alternative. While diet soda is fewer calories, it is also high in sugar, which is not what you want when you are trying to get healthy. If you find regular water boring, try adding lemon or cucumber to it.
If you are counting calories, be aware that not every calorie is the same. Your body will have a harder time burning off a 200 calorie candy bar than it will with 200 calories of raw mixed vegetables. The vegetables will also help you to feel fuller, longer. The candy bar will only leave you craving something else to eat soon after, increasing your calories.
A healthy intake should be around 1,500 calories a day. But, even if you only reduce your meals by 300-500 calories, you should drop one to two pounds a week. This is a healthy goal that can be achieved if you are making good food choices.
If you are not used to eating healthy, you may not know what that looks like. Research healthy meals so that you can plan ahead when grocery shopping. Replace processed foods with fresh fruits, vegetables and lean meats so you will not be tempted when looking for a snack. Prepare meals at home, so you can control the portions. Meals served at restaurants tend to be quite large and will most certainly add to your calories and fat intake. You will also be surprised at how much money you save by eating at home. Eat small meals throughout the day, but do not skip meals. The goal is to regulate your metabolism to burn calories all day long. If you skip meals, attempting to cut out calories, you will only disrupt your body's ability to lose weight in a healthy way.
Drop the weight permanently by combining a healthy diet with regular workouts. With so many options available, you should have no trouble finding a fitness routine that keeps you motivated. Even if it is for only 20 minutes a day, getting up and moving will leave you energized, and you will see results. Whether you work out at a facility or at home, there is circuit training, yoga, Pilates, strength training or even dance classes. Regular exercise will get your heart pumping, burn extra calories and de-stress the body, bringing you back to a more balanced state.
Maintaining a healthy weight means living a healthy life. Gaining weight did not happen overnight. There is no quick fix to taking the weight off. By sticking to a balanced diet and a regular workout routine, you will create a healthy environment that will last. Stay the course. You will see the results that you are looking for.