Losing Weight Long Term


Many people join the Y everyday with the goal of losing weight.  To lose weight one must be willing to be diligent for the long run.  It is not a race to get healthy it is long term goal to get and stay healthy.  One pound is equal to 3500 calories so to lose one pound per week you must have a 3500 calorie deficit.  It can be done through diet and exercise.  Using both tools will allow you to not have to make wholesale changes but rather make small incremental ones.

Some changes are easier to make then others.  One change may be to only drink water so you are not drinking your calories you are eating them.  This will allow you to be more full.  Another way to limit calories is to limit condiments.  Each change can really add up every week.  You can also burn more calories each week.  One way to do that is to walk 30 minutes per day.  You can do that outside at our walking track or inside at the Y.  Making small changes rather than really big ones is the key to lifestyle change as opposed to just a outward appearance change.

The only way to know if you are having the 3500 calorie difference is to track it.  You can track it by downloading an app on your phone or tablet.  The goal is to enter everything you into the app that way you can know exactly how many calories you are eating.  Then you can enter your exercise so you can determine how many calories you are burning.  Another way to track nutrition information is reading labels.  Be sure to check how much a serving is and how many are in each package.  This way you can tell how many servings you are having.  By knowing that you can record your calories.

The goal of losing weight is also to keep it off.  You do that by making lifestyle changes not by using quick fixes.  Be sure to use diet and exercise to make sure you can do a program that works for you.  Lifestyle changes work but fads do not.

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