Admitting to oneself that you need to diet and owning up the fact that you need to keep healthy and fit are two different things. You can easily tell yourself, that you need to loose the extra weight but being able to do a lifestyle change and keeping with your diet plans are can be quite challenging. So how do you keep being motivated.
First is set up a goal, the healthy weight loss should be 1-2 lbs every week. Of course the first week of your diet will have the most weight loss in a week because you will loose water weight.
Know your body mass index – there’s a lot of weight loss sites such as Fitclick.com that will offer a body mass calculator and will tell you how much calories you can eat for the day to meet your goal. The site also has a food planner what includes a calorie calculator. Familiarizing yourself with food and calorie counter helps you save lots of calories for a succesful weight loss.
Look at a sample table of food comparison and possible substitions.
|Starbucks grande café late (16 oz.)||190||16 oz. coffee or tea||5||185|
|12 oz. can of regular cola||137||club soda water with a squeeze of lemon or lime||2||135|
|1 medium glazed doughnut||239||1 apple||72||167|
|4-inch cinnamon-raisin bagel||243||2 pieces whole grain toast||138||105|
|3 oz. bag corn chips||441||2 large carrots with 2 tbsp. hummus||106||318|
|1 cup chocolate ice cream||285||1 cup strawberries||53||323|
|3 oz. bag plain salted potato chips||465||2 cups popcorn air-popped||62||403|
|Pancakes with butter & syrup||520||1 cup cooked oats||166||354|
Sources: USDA National Nutrient Database for Standard Reference, 2007 and www.starbucks.com. *Actual calories may vary by brand.
It is also a very important factor to keep in mind that with every diet plan, moderation and proportions is a must. Do not starve or deprive yourself and exercise is important.
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