Being obese or overweight affects your looks and increases your risk of disease. Not surprisingly, weight loss is a favorite New Year resolution. However, most people tend to set lofty weight loss goals and end up dropping them midway, which leaves them unhappy and frustrated. That’s why it’s important to set realistic exercise and weight loss goals.
Here are some dos and don’ts when it comes to managing your weight & keeping fit.
- The first mistake that people often make is overestimating how many calories are burnt during an exercise pattern. On an average, burning about 3,500 calories more than what you take in would help you lose one pound. The ideal way to burn calories is through a lower calorie diet and regular exercise. It is not advisable to attempt fast-paced weight loss as this is both unrealistic and unhealthy. Studies say that losing weight at a rate of between one-half to two pounds per week is the best option.
- Another important thing is to set a realistic time frame over which you can achieve your weight loss goals. A wise strategy is to try to lose of one to two pounds per week to reach the final goal of losing 25 pounds in 12 weeks, rather than trying to achieve this in two weeks. By eating less and exercising more, you can safely cut 500 to 1,000 calories a day. Besides setting a long-term weight loss timeline, it’s important to set short-range goals.
- Eating more fruits and vegetables and whole grains helps you lose weight and stay healthy. Use recipes that conserve taste or nutrition. Think up ways to take the recommended servings while maintaining calorie intake, like including fruit in your breakfast cereal and opting for fruits and veggies that are preserved in their own juices rather than sugar syrup.
Don’t’ give up on your favorite foods all of a sudden. Rather, reduce intake so that you don’t develop cravings that could result in overeating at some point of time.
- Moderate to vigorous exercise is necessary. You should aim to exercise moderately for at least 150 minutes a week or vigorously for 75 minutes a week or a combination of both to improve overall cardiovascular health and lose weight.
Once you initiate your weight loss program, track your achievements. This would boost your confidence and encourage you to keep going.
Many people who successfully achieve their weight loss goals find that they have a lot of loose skin in areas such as the abdomen and arms. This is because the skin has not adjusted to the new shape. Plastic surgeons offer body contouring procedures to help resolve this issue. In addition to removing lax skin, such treatments reduce any unwanted fat deposits that are unresponsive to diet and exercise, resulting in a smooth, firm attractive physique.
