Healthy Weight Loss In The New Year

December 30, 2009

The Begining

Many of us will be making New Years resolutions to lose weight and live healthier lives in the upcoming year. A lot of us will begin with a gung-ho attitude in January and then fizzle out somewhere along the line, falling short of our goals.

I would like to offer my perspective on a healthy and progressive way to lose 52 pounds in the New Year. It’s a program I intend to work myself.

Losing 52 pounds in a year equates to losing one pound a week. When you look at it that way it seems pretty simple doesn’t it? It seems so simple in fact that many will be tempted to alter our weight loss programs to lose two pounds a week instead, in order see a weight loss of 52 pounds in a shorter period of time………but don’t be tempted to do this. You will only be setting yourself up for failure.

First of all it’s important to understand that 3500 calories equals one pound of unwanted weight.

Second, you must know that it takes 13 calories per pound of your present body weight, to maintain the weight you currently are. For example: If you weigh 180 pounds, it takes 2340 calories a day to maintain that weight. If we take 2340 calories as a starting point and decide we want to lose a pound a day we simply alter our calorie intake by 3500 calories a week, or 500 calories a day. You see how easy that sounds now that you know?

You continue to do this until you hit a plateau and then you recalculate based on your new current weight. You keep doing this until you’ve reached your weight goal.

Most of us will exercise along with changing our eating plans. You can find an excellent calorie calculations guide at the following web link:

Following a guide such as this one can help you to coordinate a convenient exercise plan especially for you. A lot of us don’t have an extra hour to spare on exercise each day. We have busy schedules and hectic lives and finding a full hour each day to dedicate to ourselves can be difficult at best. Well, not to worry. You don’t have to do the full hour all at once. It can be much simpler to divide that time into 2, 3 or even 4 segments of exercise. The idea is to get a bit of cardiovascular activities going.

A quick walk around the block, simply walking or jogging in place can work nicely to get your cardiovascular system revved up. Use your breaks at work to grab a quick protein snack that you can carry with you while you use that 15 minutes to rev up your body.

I think it’s important to note the importance of eating a breakfast before you leave home for work each day. Make this a simple, healthy choice that will help to get you going for the day. We’ve all seen those Jimmy Dean commercials that show us the importance of eating early in the day. So make it quick if you must, but grab something to help maintain you until your first break at work. I personally recommend a high protein breakfast bar. It’s easy to eat on the run, contains about 200-220 calories with a whopping 13-15 grams of protein. Many people aren’t aware that protein is what keeps our hunger at bay so opt for at least 12 grams of protein with each meal.

Just as a reminder: White foods contain a lot of empty calories. Go for whole grains, fresh fruits, fresh vegetables and lean meat. Keep sugar and fat to a minimum. We are all human so there will be times we will be tempted to have a sugary treat or a slice of pizza and that’s okay as long as you figure the calories into your daily plan.

I wish you all luck in your weight loss and health endeavors in the New Year. Just remember, I’m right here beside you struggling as well.


~ by msbee1 on December 30, 2009.

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