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Diet and Weight Loss Tips and Tricks


      We'll start with the first thing you should be aware of, your caloric needs. Knowing approximately how much you can eat every day and not gain weight is a great help when trying to lose weight for life.

     The form below will give you the approximate number of calories you need to maintain your current weight and the approximate number you should eat for weight loss.

Male Female
     

Sedentary Lightly Active, sports 1-3 times/wk Moderately Active, sports 3-5 times/wk Very Active, sports 5-7 times/wk Extremely Active, daily sports/heavy physical activity
 
Calories Needed*:
Reduced Calories**:
*This is an estimated number of calories you can eat every day without gaining weight.
**This is an estimated number of calories you can eat and still get a noticeable weight loss without starving.
And remember, this is an estimate, these numbers will go up if you are very muscular and will go down if you are greatly over weight.


Weight Loss Tips:

  1. Sodas and other sugar drinks: Not only are these high in calories but the calories you get from them are of a very poor quality. They won't help you stay full longer than if you don't drink them and will, in the end, greatly hinder your weight loss goals.

  2. Exercise: This one is a no-brainer, we all know the benefits of exercise, both for your overall health and for your dieting but most of us hate to do it, me included. So, here's a small tip, don't force yourself to go to the gym or make yourself miserable by jogging, but get a physical hobby. Find a partner or a group of people and engage in a nice physical activity or sport. Join a sports club for racquetball or wall climbing or find a city-sponsored activity or club. There are a lot of options out there, not just weights and running, that are fun and get you plenty of exercise

  3. Careful on the exercise: Exercise is very important, however, if you are the type to be able to head on down to the gym or go out running, take it easy at first. Pushing yourself physically in the beginning will very often result in a great disliking for what you are doing or just wearing yourself out to the point of stopping all together.

  4. Add more steps than necessary: If it's not raining or snowing, park on the far side of the parking lot when you go shopping, take the stairs instead of the elevator or escalator. In short, walk. Doing small things like this has two benefits: 1) the calories themselves, sure, it doesn't burn many calories but it helps, and 2) it keeps you aware of your dieting, always being conscience of what you are doing and how it is helping your weight loss goals will help keep you motivated and thus could help you stay on track when otherwise you might have slipped.

  5. Take it slow: Don't rush it, don't try to starve yourself, eating too few calories will not only cause a lot of discomfort and fatigue but will cause your body's metabolism to slow down, preventing you from burning as many calories per day from just being alive. Make sure you get enough to eat everyday and make sure your comfortable with your diet, if you're not you will be almost guaranteed not make your goals.

  6. Variety: The old adage, "Variety is the spice of life", couldn't be more true. If you plan on losing weight and keeping it off, remember to keep it fresh and new. Eat new and interesting food, do new and interesting things, make sure you don't stick to the same stuff all the time or you will get bored and the odds of failure will greatly increase.

  7. Eat well: Don't go cold turkey on your favorite desserts or the occasional fast-food burger. Just start cutting back, eat them less and less often, you might just be surprised at how your cravings for them will wane.