what you need to do for weight loss in 2017
One of the most common New Year’s resolutions among the majority is losing weight. If only losing weight was as easy as gaining it then no one would be struggling. The year 2017 opens doors to opportunities and you should take full advantage of it to learn new and effective measures that will successfully see you to your target weight bracket.
Weight loss is tricky because a certain practice might work on one person yet fail on another. There are some specific measures that will spring board your efforts to a level that will help you experience results which will in turn motivate you. It all starts with understanding your body. You are an individual hence should take special interest on the kind of needs that your body requires.
A fitness trainer and a nutritionist are the first people that you should consult in this quest. A fitness trainer will measure your current weight, height and body mass index (BMI). This will help them determine how much you need to lose and for how long. The fitness expert will guide you on the necessary exercises that will suit you. On the other hand, a nutritionist will guide you on proper diet and nutrition. Drastically changing your diet will create a “yo-yo” effect between weight loss and weight gain. Everything needs to be taken a step at a time. There also are a few more practices that will help you lose weight in 2017.
1. Keep Record of Progress
Studies have proven that people who keep a record of what they have eaten the whole day have a higher chance of losing weight. In fact, it is estimated that people who keep a food diary reduce their daily food intake by 15%. This is all thanks to the guilty feeling that overcomes one. The point is keeping the list as short as possible. It is also advisable to keep a record of your progress in terms of weight loss and muscle gain. You can start off by buying a weighing scale to step on the first thing every morning before eating breakfast. Keeping a record of your progress will motivate you to do even better.
2. Eat filler foods
This is probably the biggest secret behind quick and effective weight loss. Researchers in the journal of nutrition found out that boosting fiber intake by 8 grams for every 1000 calories results to about 4 � inch in weight loss. Filler foods are foods that are high in fiber such as apples and whole foods. It also includes foods that are succulent such as water melon and apples. Seeds for instance groundnuts and the Chia seed also fall under this category. Filler foods help suppress the feeling of hunger hence reducing binging.
This should be accompanied by proper feeding habits which include eating six small meals through out the day instead of the traditional big three meals. A study performed in South Africa in the year 1999 found out that people who ate their breakfast at intervals of five hours ate 30% less calories during lunch. Change your menu to include smaller but frequent food portions. They should all be healthy and well balanced. In this case, your new diet for the year 2017 should include the three main meals plus three small sized snacks in between. Instill discipline in yourself by ensuring that the snacks are strictly healthy fruits, vegetables and nuts. This keeps you fuller for longer in a healthy way.
While on this, it is best that you indulge in fat releasing foods. These kinds of food contain fewer calories and prevent you from binging on high calorie foods. Energy releasing foods include; honey, eggs, dark chocolate ricotta cheese, apples and shrimp.
Studies have shown that sedentary people take between 2000-3000 steps in a day. Pushing yourself to take an extra 2000 steps a day will see to it that weight gain is stopped hence maintaining weight. Taking even more steps will effectively see you losing weight easily and successfully. It is therefore advisable to purchase a pedometer on your waist will help you keep track of the extra steps. Ensure that you take it a step at a time so as not to burn out your body. Gradually, your body will adjust and allow you to do even more.
Walking is an exercise that can be done by almost everyone unlike jogging or sprinting. In this case, use what you have to achieve what you want. Walking for 30 minutes a day will see to it that you do not add weight. This is the reason as to why you should aim to take 45 minutes of long walks in the year 2017. The extra 15minutes go beyond maintaining weight to losing it instead. A practice of this on a daily basis will see to it that you lose a substantial amount of weight by the end of the year.
It is also safe for you to take weight loss supplements which are FDA approved. The phen375 is a safe way to go as it has been proven to successfully aid in weight loss on all kinds of people except children. This weight loss supplement works by suppressing your appetite hence preparing your body for the on coming weight loss change. It then super charges your metabolism to ensure that the food you eat gets digested fast and effectively. While at it, the Phen375 weight loss supplement super charges your energy to ensure that you do not get dizzy or run out of energy. This sees to it that your energy levels remain high to sustain an active lifestyle. Apart from this, this weight loss supplement helps you lose 3-5 pounds a week which will see your pounds drop off week by week all through the year 2017. To make things better, the 3-5 pounds a week are evenly lost on a 24 hour basis.
Weight gain comes as a result of adding consuming more calories then you require hence being stored as fat. The more it piles, the more the weight gain. Therefore, the only solution to weight loss is consuming fewer calories and burning off the excess fat stored in your body.