collaborative guest post
Weight loss is a long and difficult journey. Shedding even a few pounds takes weeks of effort, and making major changes requires months if not years of commitment. Along the way, it is easy to become “stuck” at certain weights. The lower your weight gets, the harder it becomes to keep your weight decreasing at a consistent rate. However, there are a few things you can do to help yourself lose those last few pounds.
As we all know, weight loss is fundamentally about calories. Every person has three calorie amounts that they need to be aware of. The first is their weight maintenance level. This is the number of calories required to keep your weight exactly where it is. It depends on your current weight, height, age, and sex. There are various calorie calculators available online which can help you figure out what it is. The important thing you must remember is that this number goes down as you lose weight. The lighter you are, the fewer calories are needed to maintain your current weight.
The second calorie amount is the number required to gain weight. This is higher than the maintenance amount, but there is some flexibility. Eating one calorie more each day than your maintenance weight will not make you start packing on pounds. While most of us think in terms of calories per day, it is better to think in terms of calories per week. If your calories per week are high enough, you will gain weight again. If it is low enough, you will lose weight even if you go above the maintenance calorie level on a couple of days.
The third is, of course, the number of calories required to lose weight. Like the other two, this number decreases with your weight. It is also worth remembering that just like gaining weight, losing weight is more about how many calories you eat on a weekly rather than a daily basis.
One way of supplementing your diet is exercise. Physical activity burns calories, so if you eat 1,400 calories in a day but work out and burn an extra 200, then it is the same as eating 1,200 calories. Bear in mind that burning hundreds of calories is hard, and it is always easier to consume fewer calories than it is burning them through exercise. However, when losing those last few pounds adding as little as 15 to 30 minutes exercise every day makes a difference – but try to follow the NHS exercise recommendations if possible. When you have found a meal plan that works, it can be easier to maintain a diet by adding an exercise than cutting food.
Another way to avoid cutting food is to try dieting supplements. Orlistat is an over the counter medicine that has been proven to help with weight loss. It is not going to do all the work by itself, and it definitely needs to be used in conjunction with a healthy diet and exercise plan. However, what it can do is help push an existing regime that little bit further so that those last few pounds finally drop away, and you can finally hit those long-term weight goals.
Cheat days serve two purposes when losing weight. They provide an opportunity to eat the things you usually have to deny yourself, and they actually help you lose weight faster. This is because our bodies are very good at adjusting to new things in the long term. If your body gets used to eating 1,400 calories every day, it will resist getting rid of any more weight because it becomes accustomed to this new “normal”.
By having a day where you allow yourself to consume more calories, it prevents your body from setting up a new status quo. It keeps expecting there will be more fuel and will happily burn fat stored in the meantime. The only thing you need to do is keep an eye on your weekly targets and make sure that you are still eating the right amount in a seven-day period.