Essential Guide to Losing Weight

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Essential Guide to Losing Weight

Weight loss is one of the most popular topics at MyFitnessPal — and we’re here to help. For starters, you’ve got to believe in yourself and realize losing weight requires您可以坚持的小更改,以便它们随着时间的推移而累积, eventually leading to ahealthier lifestyle和a trimmer you.

HOW DOES WEIGHT LOSS HAPPEN?

Calories in minus calories out: That’s the simple, age-old equation for creating a calorie deficit to lose weight. Burn more calories than you consume and you’ll lose weight, right? If only it were that easy!

The key tocreating a calorie deficitis to burn a little more (or eat a little less) than your body requires for weight maintenance. The calories burned through exercise + non-exercise activity + basal metabolic rate need to be more than the calories consumed through food to produce weight loss. In general, you’ll need to create a deficit of 250–500 calories per day to lose 1/2 to 1 pound per week.

Since your basal metabolic rate (the calories you burn at rest) accounts for 60–70% of the calories burned throughout the day, it’s important to calculate that as a starting point if you’re wanting to create a deficit. How much your body burns at rest depends on many variables such as genetics, age,hormones和muscle mass. See our新陈代谢的基本指南for starters.

TWO WAYS TO LOSE WEIGHT

Now you know about creating a calorie deficit; let’s talk about how to achieve it. There are two ways to lose weight: changing what you consume and changing how you move. Most people find a combination of the two leads to the most effective weight loss.

1. CHANGE WHAT YOU EAT AND DRINK

Reducing how much you eat and turning to more healthful foods are the prime directives for anyone looking to lose weight. To get started, check out ourEssential Guide to Healthy Eating。也就是说,如果您不仅想健康饮食,而且想减肥,您也需要考虑以下五个技巧:

  • 跟踪你吃的东西
    What you put into your body makes a difference in your health and your weight. That slice of banana bread at the bakery looks divine. But choosing it over a banana adds more than just extra calories — you’ll be piling on more unhealthy fats and added sugar.As you track your intake, you get the bigger picture of what your food contains: carbs, fats, proteins, fiber, vitamins and minerals. To get the biggest nutritional bang for your calorie buck and create a bigger calorie deficit, consume the majority of your calories from unprocessed, whole foods. Learn more about卡路里不仅是卡路里。尽管it’s important to be as accurate as you can with food tracking when trying to create a calorie deficit, don’t lose your mind in the process. It gets easier with practice. Stick with it: Logging your food consistently (even if it’s not perfect) is one of the most effective ways to lose weight. Having trouble?学会计算卡路里而不使自己发疯
  • Skip Soda
    添加了糖— sweeteners added to foods or beverages when they are processed or prepared — are little more than empty calories that can lead to weight gain and even obesity, which increases the risk for chronic diseases like diabetes, heart disease and cancer.苏打是主要贡献者之一饮食中添加的糖,以及蛋糕,馅饼,冰淇淋,甚至早餐吧和谷物。获取以此踢苏打习惯的技巧article on avoiding added sugar。Check out ourEssential Guide to Sugar
  • Plan Your Meals
    Planning healthy mealsahead of time is one of the easiest things you can do to set yourself up for successful weight loss. It not only curbs the last-minute pizza delivery and fast-food drive-thru but will also help you save time, calories and money. It might even inspire you to introduce new meals into your daily routine. Find out why it’s easier than you may think at with ourEssential Guide to Meal Planning
  • Practice Mindful Eating
    Multitasking while eating — munching in front of the TV, snacking while writing emails or constant “sampling” while cooking — makes it challenging to be aware of what you’re putting in your body.Mindful eatingis being aware of the taste, texture, smell and your body’s hunger and fullness cues. Knowing your cues and mastering the art of patience and mindfulness is the secret to losing weight for good and keeping it off. We’ve got5 tips for practicing mindful eating

2.改变您的移动方式

Reducing how many calories you eat is the best way to create a calorie deficit, but working it from the other way — burning more calories — works, too. Plus,定期运动can boost metabolism, making creating a calorie deficit easier.

To start, try one (or more) of these10 workouts for weight loss。如果您尝试一个并且不喜欢它,请继续前进,直到找到最适合您和动力的东西。对很多人有用的一件事:和朋友一起做

You may be surprised, butthe simple act of walkingcan be enough to lose weight and get in shape. Walking can help you build fitness and lose weight by helping you create a calorie deficit. Even if you’re a regular exerciser, upping your daily step count through walking increases非运动活性热发生(整洁),这是一个很大的研究领域,因为这可能是对体重的维持,增加或减少的答案。

5 WAYS TO MEASURE WEIGHT LOSS

1.比例

测量体重减轻的经典方法之一是步入量表。万博彩票下载安卓狗万体育买球尽管experts are divided as to whether or not you should weigh yourself daily, 他们同意how you weigh yourself matters。由于您的体重在白天波动,因此最好在您去洗手间后的早晨权衡自己的第一件事。无论您决定权衡自己,关键是保持一致。这也是一个好主意在某些情况下避免规模(i.e., during your menstrual cycle or when you’re constipated). If seeing a number stresses you out, you can alsotry a numberless scalethat uses colors instead of numbers to illustrate progress. Ultimately, tracking your weight in MyFitnessPal can help you see useful trends over time.

2. BMI

Body mass index (BMI) is asimple calculation比利时数学家在1830年代设计的一个公式除以您的身高,该公式仍被用作将人们分类为体重不足,正常体重,超重和肥胖的一种方式。然而,BMI不一定显示全图因为它们没有区分体重与肌肉质量。这意味着有些适合的运动员(即NFL跑回)的肌肉质量更高,可以属于超重或肥胖的类别。

3.腰围比

得到你的waist-to-hip ratio(WHR), divide your waist circumference by your hip circumference. Sincebelly fat is a particularly dangerous type of fat, using aWHR calculatorprovides an indication of your risk level for related health problems, such as心脏病,2型糖尿病和some forms of cancer.

4. BEFORE-AND-AFTER PHOTOS

Depending on the individual,taking before-and-after photos可以是减肥的有用(激励)工具。万博彩票下载安卓狗万体育买球如果您想记录您的进度,专家建议embracing the before photo as your starting point(so, ditch the negative self-talk) and make sure to celebrate the wins along the way.

5. OTHER NON-SCALE METHODS

狗万体育买球万博彩票下载安卓减肥不仅仅是数字,这就是为什么找到的原因motivating ways to track your success。例如,也许您的衣服会感到​​宽松,您对它们更有信心,帮助boost self-esteem。Check-in with your energy levels, do you have more spring in your step when chasing your kids around? Other signs of progress includeimproved mood,greater staminabetter-quality sleep

6 SIMPLE WEIGHT LOSS STRATEGIES

It’s easy enough to say eat less, move more, but often more difficult to do. We have a few ideas on how to make it easier:

1. REMOVE TEMPTATION

If you’re trying to set yourself up for success, keeping donuts and chips around isn’t doing you any favors. Give your pantry and fridge a little makeover to stay on track with your goals. See how tospring clean your pantry和then get back on track with these使厨房成为健康饮食绿洲的5种方法

2. STOP EATING AFTER DINNER

深夜点心通常是高热量,大portions or snack foods (Read: cookies, ice cream, chips and candy) eaten mindlessly out of enjoyment to unwind from the stress of the day. It’s a recipe for weight gain and disaster.Learn what midnight snacking is doing to you

3. LEARN HOW TO ORDER AT RESTAURANTS

外出吃可以增加卡路里,因此知道如何进行健康的菜单交换是关键。无论您是在最喜欢的Taqueria,Steakhouse,Italian trattoria用餐还是订购中国外卖,此指南都可以使您走上正确的轨道,可以进行最健康的选择。Be smarter at restaurants — but still enjoy yourself

4. MASTER CALORIE SWAPS

Whether it’s swapping hummus for mayo or zucchini noodles in lieu of traditional spaghetti, the calories you save really add up when you’re trying to create a calorie deficit. Here are 10 simple tricks that’ll help:Arm yourself with “hacks” to save calories

5. CONSIDER NON-SCALE VICTORIES

您的体重取决于多种因素,包括水合,气候,最后饮食,浴室习惯和运动。换句话说,体重波动很普遍,而且身体健康远不及数字。这是为什么你应该每天停止称重自己以及如何找出适合您的规模计划。

6. GET ADEQUATE SLEEP

睡眠被低估了。获得足够的高质睡眠与您的健康和减肥目标息息相关。睡眠为我们的身体提供了恢复和恢复活力的机会。当我们睡眠不足时,我们倾向于吃更多的食物,减少运动并做出糟糕的食物选择。这里有hows and whys behind our need for sleep,还有五个技巧,说明如何获得那些珍贵的Zzz的质量更高剂量。

如果你溜走...

Get right back on track as soon as you can. We get it, we all fall off the wagon sometimes. It’s OK — what’s more important is understandingwhy you blew it and getting back on track。Try, fail and adjust … it’s a journey.

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MyFitnessPal
MyFitnessPal

MyFitnessPal提供强大的工具,使任何人更容易通过tracking their meals and physical activity.Make healthy choices and visit theMyFitnessPal blog和downloadMyFitnessPal(if you haven’t already).

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