Health & Fitness
Weight Loss
how to lose weight the healthy way? Watch what you eat – lose weight the healthy way
Dieting is stupid.
There, I cut directly to the chase without making you read all the drama behind the affirmation.
There are many reasons why dieting is not good for your body, but I will stick to the main two I consider to be the most important
1 – when you’re on a diet, you have to totally eliminate some foods from your meals and you end up eliminating important nutrients as well. That is bad for your health!
2 – so, you’re on a diet. You only ate 2 carrots, a salad and cabbage soup for 3 weeks. You look amazing, so you stop dieting and get back to eating the normal foods you ate before because you can’t be on a diet forever.
What happens?
You put back a lot of pounds, if not all of them.
The way I see it (and many experts as well), the healthy and efficient way to lose weight and keep it off (!) is adopting a new lifestyle. A new lifestyle that consists of eating healthy and making the right choices when it comes to what you put on your plate.
Therefore, you have to watch what you eat.
You have here the formula to calculate your BMR. When you have the numbers all figured out and you have the result, that number represents your total number of calories you need to eat in one day in order to “function” properly.
That is the amount of calories you HAVE TO eat so you won’t starve to death and die. By the way, starving yourself to lose weight can actually lead to your own death because your body is not receiving the amount of calories needed to generate enough energy for your organs to function. DO NOT STARVE YOURSELF, you will not lose weight, you will end up in the hospital and that is IF you’re lucky enough.
Now, after you calculate your BMR, multiply it by the coefficient you see fit (if you want to lose weight, you have to exercise too, right?). From the total result, extract a maximum of 500 calories (make sure you don’t go below your BMR, if you eat less than your body needs you to, you’re doing it wrong!)
In my case, I have a BMR of 1205. I exercise at least 5 times a week so I will multiply my BMR with 1,55. That means that, in order for me to keep my current weight, I need to eat about 1870 calories a day. Since I decided I need to drop a few pounds, I currently eat around 1350 – 1400 calories a day. Easy to calculate, right?
Now let’s get to the interesting part: What foods to eat?
The way I see it (and many experts as well), the healthy and efficient way to lose weight and keep it off (!) is adopting a new lifestyle. A new lifestyle that consists of eating healthy and making the right choices when it comes to what you put on your plate.
Therefore, you have to watch what you eat.
You have here the formula to calculate your BMR. When you have the numbers all figured out and you have the result, that number represents your total number of calories you need to eat in one day in order to “function” properly.
That is the amount of calories you HAVE TO eat so you won’t starve to death and die. By the way, starving yourself to lose weight can actually lead to your own death because your body is not receiving the amount of calories needed to generate enough energy for your organs to function. DO NOT STARVE YOURSELF, you will not lose weight, you will end up in the hospital and that is IF you’re lucky enough.
Now, after you calculate your BMR, multiply it by the coefficient you see fit (if you want to lose weight, you have to exercise too, right?). From the total result, extract a maximum of 500 calories (make sure you don’t go below your BMR, if you eat less than your body needs you to, you’re doing it wrong!)
In my case, I have a BMR of 1205. I exercise at least 5 times a week so I will multiply my BMR with 1,55. That means that, in order for me to keep my current weight, I need to eat about 1870 calories a day. Since I decided I need to drop a few pounds, I currently eat around 1350 – 1400 calories a day. Easy to calculate, right?
Now let’s get to the interesting part: What foods to eat?
Before I decided to stop eating wrong and start eating right, my days went something like this:
breakfast: one cup of coffee (that’s it, just coffee)
lunch: french fries, meatballs, pizza, fish sticks and other crap. Let’s not forget the soda.
snacks: chocolate, potato chips, cheesy balls and any other kind of salted crap. Soda, soda and again soda until dinner.
dinner: pizza, grilled meat (which is actually OK, but I ate it with fries on the side…) and other heavy meals and then… soda. Oh, and chocolate, if I didn’t manage to finish the one I had as a snack.
Can you spot the wrong things in this menu? Actually, can you spot at least one good thing in it? 😛 I bet you can’t.
A change needed to happen so I made it happen. I’m not ashamed to admit that I used to eat a lot of crap because it’s the truth and I’m sure I’m not the only one who did it. I wasn’t even curious to find out how many calories a day I used to eat because I’m too scared.
Eating healthy is actually not that hard. I decided some time ago that a change definitely needs to be done so I started to look for advice, ask for advice or try things on my own to see how everything goes.
In order to limit your calorie intake, you only need to do one thing: watch what you eat. It’s easy. It all starts with taking a trip to the supermarket or to your grocery store and start buying the right foods while you pass by the wrong ones for your diet.
The right foods are the ones you usually see in pretty pictures with people dieting: vegetables, fruit, dairy products (milk, yogurt, cheese), meat (I eat personally prefer chicken, fish and turkey) seeds (cashew, nuts, peanuts, pistachios) and of course, water.
No more loading your shopping cart with chocolate bars, snacks and gallons of soda, now you can fill it up with actual real groceries. Once you have your healthy food in your fridge, it’s going to be a lot easier to cook healthy meals.
If you are determined to lose weight, this is the way to do it. You have to SAY NO to all the unhealthy things that have to many things you can’t pronounce on the label. You will just have to get used to pass by them as you go shopping. Well, fine, you can have some chocolate too, but only a little bit!
What I do is, I go directly to the grocery stand and start choosing random vegetables, my favorite fruits and I have in mind that this is a lifestyle change that will help me a lot on the long run. Then at home, there are TONS of recipes you can try. You don’t have to eat a boring salad every day. You can grill some chicken, put some asparagus and some cherry tomatoes on the side, and – voilà – a good-looking healthy lunch.
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