Keep in mind that chronic stress may not easily be solved on your own. Talking with a counselor or your doctor can help you identify your stressors and the best ways to manage them. One of the most important factors in weight loss is how many calories you're eating versus how many calories you're burning—or the concept of calories in vs. It may seem obvious, but unless you're tracking your calories each day, you may be eating more than you think. In fact, research has found that most of us underestimate how much we're eating, especially when we go out to eat.
For example, when assessing the calorie content of fettuccine Alfredo or chicken fajitas at a restaurant, participants underestimated calories by to To more closely track your diet, try these tips. Start by calculating how many calories you should aim to lose weight. Getting in the habit of writing down what you eat in a food diary prompts you to really think about what you're eating. You can use your own notebook or an online tracking program, such as My Food Diary. Log your food intake every day for at least a week, being as specific as possible: Measure your portions , read food labels , or access nutritional information if you're eating out.
Online tracking websites will often give you an overview of how many calories you're eating as well as a breakdown of different nutrients.
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They can also help you get an objective look at your overall eating habits so you can look for ways to cut calories. You might even consider working with a registered dietitian who can make more specific recommendations based on your data. Metabolism can slow for a number of reasons, one of which is age, particularly if you don't preserve your muscle mass. Some estimates show that muscle mass declines about 4 percent each decade from ages 25 to 50, which is important as lean muscle burns more calories than fat. If you're still eating the same number of calories as your metabolism drops, your weight may creep up over time.
Start exercising and lifting weights now to keep your metabolism in check. Exercise is, of course, a crucial element to weight loss, but it's hard to know if you're doing the right workouts or burning enough calories.
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Start by looking at your overall program to get a sense of how much you're exercising and how much you really need. For weight loss, experts often recommend 60 to 90 minutes of exercise each day. If you're not close to that, this gives you a place to start. This doesn't mean you have to start working out for almost two hours a day, however. In fact, that's a bad idea if you're not used to that level of exertion, as it could lead to injury, burnout , or overtraining. Either you need to increase your workout time and intensity to match your weight loss goals. Or, you need to change your weight loss goals to match what you're actually doing.
Don't forget, it's not just about structured exercise. Working out for an hour doesn't cancel out the next eight or nine hours of sitting something many of us do. In addition to exercise, try to be as active as you can: Take regular breaks from the computer, take walks whenever possible, stretch, wear a pedometer to see how many extra steps you can get in, limit your TV time, etc.
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If you spend more than 8 hours sitting, that could be one more reason you're having trouble losing weight. If you find your workouts are hit-or-miss, it's important to find ways to stay on track.
It's not uncommon to find yourself doing well during the week only to get a little too relaxed in your exercise and diet over the weekend. While an occasional break and treat are fine, consistently letting go on the weekend could be hurting your weight loss goals. If you only do so for five days, then overeat or skip your workout for the next two, it's akin to taking one step forward and two steps back.
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Here are some suggestions to help you make sure your weekends don't get the best of you. Instead of cutting loose on Saturday and Sunday, choose one or two treats to enjoy over the weekend. Then, stick to your healthier diet the rest of the time. If you've been eating healthy all week, it's tempting to want to reward yourself.
It's good motivation to have something to look forward to, but try rewarding yourself with experiences, such as a trip to the movies or the mall, rather than food.
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It's fine to plan some time for rest on the weekends, but that doesn't mean you have to be completely sedentary. A nice walk with your family or tossing a football in the backyard may not be structured exercise, but it still counts. If you like indulging a bit on the weekend, plan your treats into your diet and exercise routine so you can really enjoy them.
If you want pizza on Friday night, plan a lighter lunch earlier in the week and ramp up your Thursday workout, for example. Weight loss is a complex process involving a variety of factors. Some we can control, such as our diet and exercise. We can also work to manage stress and develop good sleep habits. There are some factors that influence weight loss that we can't control, such as our genes, sex differences including the influence of hormones , age-related changes , and our individual body type.
He calls out older research on Swedish twins who were raised together or separately. In addition, there's the theory of the set-point weight range, which is the range that your body is essentially happy at. An article published by the Beth Israel Deaconess Medical Center describes this idea of a set point and notes that slow, gradual weight loss is the key to altering your set point. This means dropping no more than 10 percent of your body weight each six months; for a pound woman, that would be 16 pounds in six months. If this seems tough to swallow, consider that this knowledge can be hugely positive — and actually freeing.
Past research suggests this weight-inclusive approach leads to more improved health outcomes in comparison with an approach focused only on being in a smaller body.
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It may take a lot of self-work, and a HAES "health at every size" dietitian can help you make this shift. In fact, muscle mass decreases 3 to 5 percent every decade after age 30, according to the Centers for Disease Control and Prevention. And, while you may gain weight with age , age isn't the only factor. Some medications cause weight gain — or get in the way of your efforts to lose weight. These may cause weight gain because they mess with your metabolism in some way, alter your appetite, cause water retention , or contribute to fatigue, making you less active.
Most people can safely lose about 1 to 2 lbs. Ideally, you would combine the two to avoid compromising your diet and prevent burning out with exercise.
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Just because the average person can generally cut up to 2 lbs. Calculate your minimum daily calorie needs first and do not dip below them or you will risk your health and send your body into conservation mode. Your individual needs will vary based on your size, age and activity level, but most adults should never dip below 1, calories a day. Your doctor may suggest putting you on a very low-calorie diet if you're overweight, in immediate danger of serious health issues and unable to lose much weight with traditional diet and exercise.
A medically supervised very low-calorie diet is full of high-quality protein and carbs and involves supplementation with electrolytes, minerals and vitamins. You are likely to see fast weight loss results with this carefully monitored method, but long-term results aren't guaranteed.
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