Our weight is ultimately dependent on what we eat versus what we burn. We gain weight because we are taking in more energy than we are using. This is a gradual process which goes through periods of increase and periods of stable weight. Naturally, weight loss is much the same. It is a delicate balance and it doesn’t take much to get it moving in the right direction. By increasing your exercise, decreasing your food intake or both you can tip the balance toward a slimmer you.
It’s that simple. To find out just how much you need to adjust, measure your weight and height. Now note your age and regular level of exercise/activity. Then look up how many calories you need in order to STAY AT YOUR CURRENT weight in a table. You can Google “calorie calculator” or “weight charts” to find a suitable one.
If you would like to lose weight, check out what the caloric intake should be for your IDEAL weight. The difference between these numbers is what you need to cut per day, or add on to the exercise you are already doing. You don’t need to count calories all day long, keep doing what you are doing and find a few small changes you can make that will add up to (or subtract off of) the difference in calories you need to balance your body out at the new weight.
Many doctors, psychologists and even talk show hosts have spoken about this, and it all boils down to this, it’s not what you are NOT EATING, but what you are REPLACING. If it is just a few hundred calories difference between the calories you need to keep at your current weight and the calories you need to be your ideal weight, it may be as simple as taking the steps at work, or replacing a soft drink for water, EVERY DAY. Think little changes. They truly add up.
Think about the situations that cause you to overeat. If it’s watching movies, turn off the tv and go for a walk. This will cut calories by all the things you don’t eat PLUS burn calories that you wouldn’t if sitting on the couch.
Pay attention to other triggers that may cause you to eat. If you tend to overeat when you are under stress, treat yourself to a hot bath and foot rub. Your body is stressed, not hungry, and eating out of stress is a learned response…it can be unlearned.
If you tend to overeat in social situations like dining out and finding yourself in front of a large buffet, then drink a large glass of water, eat slowly and pay attention to what your body is telling you. It takes up to 20 minutes for your body to pass the sensation of fullness on to your brain. Slow down, watch for it and skip that last plate of food.
Also, see what choices you are making that limit your activity level. If you are using your iPhone to tell the kids it’s time for bed, walk up the stairs and tell them face to face. If you have a yard- and housecleaning service, see what part of that you can fit into your schedule to do yourself.
It might take time for your body to gradually drop the weight, but it will. The weight didn’t come on overnight, so don’t expect it to disappear overnight either, but disappear it will. It’s not a diet, it’s not an exercise routine, it’s solid common sense and self-awareness. The changes are real and permanent, and so will your new look be! Though they might differ from day-to-day, you ARE the choices that you make.