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Counting calories has been the main method of weight loss efforts almost since people have been trying to lose weight. Although many people these days are trying diets that are low in carbs and high in protein for their weight loss efforts, the number of calories eaten has a big impact on the size of their waistline.
Low calorie diets are usually based on 1,000 to 1,500 calories. In reality, the number of calories needed to lose weight depends upon a person's metabolism, current weight and the amount of exercise that he or she gets.
When you start a weight loss diet, you should anticipate losing about one pound a week. In the first few weeks, you may lose more than that because you will be losing water weight.
You can count calories, but you still need to make sure that the calories you do eat contain the nutrients your body needs. Read the nutrition labels on the foods you buy and eat a good variety of meat, fruits and vegetables. Getting enough protein is especially important. Protein strengthens muscles and teeth. And it doesn't have to be high in fat; lean meats, fish, poultry and eggs are good sources of low-fat proteins.
Many low-carb diets don't contain enough carboydrates for to keep your body healthy. You need carbohydrates to fuel your energy and help you digest your food. You can lower your carbohydrates, and should to prevent heart disease, but don't try to eliminate them altogether.
It is very important that you drink water while on your weight loss diet. Actually, it's important that you drink whether you're dieting or not. Most doctors recommend you drink a minimum of eight glasses of water a day. More water may be needed during exercise sessions.
Don't skip meals in order to eat less calories. When you miss a meal, it decreases your metabolism and causes you to burn fat more slowly. Even if you just eat a snack, it will help keep your metabolism working as it should. Eating five or six small meals a day rather than three larger ones is usually recommended by nutrition specialists. This keeps your insulin levels from spiking - and giving you that hungry feeling.
Write down what you eat. Note the number of calories, whether the calories come from protein, carbohydrate, or fat and what your mood was when eating. Keeping a food diary can give you great insight into the foods you eat and why you eat when you do, especially if you're a snacker.
Losing weight is always difficult but by keeping an eye on your calorie counts, you will see a definite improvement toward your weight loss goals. You may not think that you are losing weight fast enough, but be patient. Slow and steady is the best way to keep the pounds that you lose off for the long term. |
| Author: JudeWright |
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Author Bio:
Jude Wright is the owner of "9 Weeks to Weight Loss" at 9WeekstoWeightLoss.com. Stop by and get your free report, "Losing Weight Without Starving Yourself." |
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