If you have been battling with food adjustment, just because you want to lose weight, this is for you.
Truly, the habits that you have around your food is not something that you can throw away in one day.
We know that telling you to stop eating the foods you have grown with just to lose weight will never yield result.
The more you try to leave these traditional foods, the more it looks like you are going through torture.
At the end, you will return to your old ways and abandon the results already achieved.
To avoid this, we have come up with a weight loss strategy that will help you lose weight beyond your imagination. The most interesting thing is that you will still eat your favourite food while you lose weight.
Before you begin to do what we suggest here to lose weight, you should first know your ideal weight.
You ideal weight somehow talks about the amount of weight your bones and organs can deal with.
Basically, your height and age play a role in this calculation.
We have simplified this process for you and it is all in our earlier article. It is a Body Mass Index chart that will help you know your ideal weight in few seconds.
This BMI Chart Will Tell You If Your Current Weight Is Healthy
Once you know your ideal weight, it becomes easier to lose weight.
First, you will know the amount of weight you need to lose. Knowing this figure arms you well enough for the rest part of this article.
Now that you know, your ideal weight and what you need to lose, here is what to do in 4 simple ways.
1. Know How Many Calories You Need Per Day
Everyone has a specific amount of calories that would be sufficient for the day.
Also, this amount of calories must balance out with the amount of calories that you expend or burn daily.
It is important because; once the amount of calories that come in are more than the amount you burn, overtime, you will begin to gain weight.
You will then need to cut back on the amount of calories you eat to first match with the amount you burn per day.
This chart below simplifies the calculation of calories intake for you, depending on your weight.
The chart will be beneficial to you if you first know your ideal weight and look at the calories that you should take.
If you are above your ideal weight, you will see how many calories you need to cut off to lose weight.
Basically, how much calories you burn per day depends on your activity level.
If you do more of sedentary job; that is, you sit in one place for as much as 5 hours without adequate movement, you do not burn so much calories.
If this is your kind of job, you need to consider the amount of calories you eat. If you do not exercise, chances are that you burn less than you consume.
This means weight gain for you. To lose weight you need to adopt the next tips.
2. Portion Control
Unfortunately, people think that this means out-rightly cutdown on the size of food they eat.
The truth is that cutting down on the food you eat may not give you result.
According to a study, a more effective strategy may be to increase the proportion of foods low in energy density in your diets while limiting portions of high-energy-dense foods.
The study says that if you lower the energy density of your diet, you can eat satisfying portions while managing their body weight (1).
This strategy means following what is shown in this plate right here.
More vegetables in your meal is one way of getting low energy-density on a daily basis.
You can see the amount of grains that you should eat. For instance, if you need to take white rice, semo or eba, it should be the size of that area you have ‘Grains’.
Also remember that your protein comprise of your chicken, fish, beef and other legumes.
Once you follow this in your meal portion, you will find that you have controlled your portion adequately. It does not really mean reducing the portion of food you eat.
3. Begin To Check How many Calories You Food Contains
One important aspect of this whole strategy is to know the calories count for different foods you eat often.
Not knowing means eating without knowing how much energy the meal brings in.
Fortunately, it is easy to find out what calories each food contains. When this energy is not dispelled, it stays in the body and accumulates as fat eventually.
All you need to do is to search for the food you want to eat with questions around how many calories it contains.
Also, you need to have a scale at home to actually check to be sure of how many grams of the food you are to eat to get a certain amount of calories.
You may say this is so much work to do just to eat a meal.
Well, if you know the trouble with crossing your ideal weight, you should be motivated enough to do the right thing to lose it.
4. To Lose Weight Eat Below Your Daily Calories Need
Finally, while you engage in portion control and knowing the calories in your food, you also need to eat below your daily calories need to lose weight.
As earlier stated, you need to first know your ideal weight.
Then, check the chart above to be sure of what your ideal calories intake should be. If you are way higher than it should be, begin to cut down gradually.
Eat less than what calories you usually take per day and then make sure you sustain it.
Also, bear in mind that most sweetened drinks carry more calories than your solid meals.
So, cutting down on your intake of fizzy drinks is also very essential in this ride.
Check and check everything you eat for their calories count.
Other Things To Do
Go further to have a chart that you mark off as your weight drops. You can even make it more interesting and fun for you by sharing your journey with your friends on the internet.
That way you stay committed and accountable.
Knowing that there are persons looking forward to seeing your progress makes you sustain the momentum.
When you must have achieved your desired ideal weight, you could become a weight loss coach and teach people the right way of doing it. That will fetch you money.
Above all, while you enjoy your favourite meals and lose weight, you should engage in moderate exercises that should firm your muscles.
Otherwise, you would have flabby skin that you will not love.
We have helped people lose weight and you can also reach out to us to aid your weight loss journey.
If this article is helpful, kindly share with your friends and loved ones.