Know Your Ideal Goal Weight
It’s easy for you to declare that you want to weigh under a 100 pounds, but it’s another thing entirely to know whether your desired weight is actually good for you. A healthy or ideal body weight will differ from person to person, so knowing what that number is for you is your first step towards setting realistic weight loss goals. There are several different formulas you can use to calculate for your ideal weight such as the Robinson formula, the Miller formula and the Hamwi formula, all of which will give you different numbers. If you find these formulas to be confusing, your ideal body weight can most easily be calculated by considering your height and gender. For women, the general rule of thumb is to start with 100 pounds for the first 5 feet of height. Ladies will then add 5 pounds to their ideal weight for every inch of height over 5 feet. For men, the base is 106 pounds for the first 5 feet of height with 6 pounds added for every additional inch. Form here, you add and subtract 10 percent to account for the person’s small or large frame. This would mean that a woman who is 5 feet and 4 inches tall would have the ideal weight range of 108 to 132 pounds.
Counting calories: What it takes to burn a pound of fat
- It takes roughly 3,500 additional calories spent in physical activity to burn a pound of fat.
- Walking or jogging uses up roughly 100 calories per mile. (Note: Your actual calorie expenditure depends on a number of factors, including your weight and pace.)
- You’ll shed approximately a pound of fat for every 35 miles you walk, assuming your levels of food intake and other physical activity remain the same.
- If you walk briskly (at a pace of 4 mph) for half an hour on five out of seven days, you’ll log 10 miles a week. At the end of three-and-a-half weeks, it’s possible to lose 1 pound even if the number of calories you consume stays the same.
- If you also cut back on the amount of food you eat by a few hundred calories a day, you can hasten the pace of your weight loss.
Losing weight and keeping it off starts with building long-term healthy eating habits. Crash diets for extreme or quick weight loss aren’t effective—only five percent of people who lose weight through crash diets actually keep the weight off.
- Eat breakfast every day.
- Eat slowly and savor your food. Stop when you are full.
- Aim to fill half your plate with fruits and vegetables.
- Swap out junk food for healthier alternatives.
- Limit your portion sizes. Ensure the right amount of food is in front of you before you start eating.
- Research has shown that cardio exercise raises your heart rate and lowers your body fat.. Typical cardio exercises include running, elliptical training, biking, or swimming.
- Hydrate frequently. Drink 8 ounces of water before every meal. Drinking water before meals not only ensures you’re hydrated, but it also stimulates the metabolism and helps you feel fuller.
- Keep a food diary. Use either a notebook or a smartphone app. By recording everything you eat, you will be able to see any habits or patterns that need adjusting.
- Talk with a dietician. A dietician can recommend ways to improve your current eating habits.
- Track your steps. Wear a step-tracking device, such as a pedometer, or use a smartphone app.
- Enlist a battle buddy for accountability. You’re more likely to stay motivated with a friend working out alongside you.
- Get enough sleep! Your body needs 7 to 8 hours a night.
- Keep healthy snacks on hand. Whether it’s raw nuts, fresh fruit, or a nutritious protein bar, having healthy snacks available will help you avoid not-so-healthy options while you’re on the go.
- Don’t grocery shop when you’re hungry. Shopping for food on an empty stomach is a recipe for disaster. Eat a healthy meal before shopping to avoid poor, hunger-induced food purchases
- Plan out indulgences. Schedule the days, events, or meals you’d like to eat an extra piece of cake or an excess amount of carbohydrates. Planning ‘cheat’ days or meals allows for less spur-of-the-moment indulgences.
- Use olive oil & balsamic vinegar instead of other salad dressings. Salad dressings are notorious for being high in calories, fats, and carbohydrates. Stick with oil and vinegar to keep it delicious, simple and healthy.
- Be picky at restaurants. Restaurants often have healthy options, but sometimes dishes need adjusting. When ordering, don’t be afraid to order your meal in a way that reflects your health goals.