Best Way to Lose Weight For Long Term Success
The best way to lose weight and keep it off is taking the time to care about your body and life. No one else can do it for you. Physical trainers can push you and try to motivate you, but the bottom line is this; your successful weight loss depends on how much you care about yourself.
Have the Right Attitude and Mindset
Successfully losing weight and keeping it off, requires the right attitude. You need to have a running dialogue in your mind that helps you through the tough times when you feel like giving up, or feeling like your efforts aren’t working. You must tell yourself that a little slip now and again is to be expected and not beat yourself up when they occur.
Just get back at it with your next meal or the next day’s workout. Stop telling yourself “I can’t Lose Weight”, and tell yourself “I Can Lose Weight”. If the weight is slow to come off, you must realize that slow weight loss is the best way to lose weight. This will always result in permanent weight loss and allow yourself to enjoy the time you are giving yourself.
If you are experiencing emotional and mental health issues, its best to deal with it from the beginning. Good counseling will help you find the balance you need to make good choices for your life. It’s hard to think about eating healthier and being active, if you’re emotional and your mental health is causing you to think that nothing really matters. It’s not a sign of weakness to seek help when you need it! In fact, it is weaker to be afraid and avoid help.
Math Works and numbers don’t lie
The most basic and best way to lose weight is by reducing your daily caloric intake, and increasing the number of calories you burn daily. Sounds simple, doesn’t it? But, you must understand how to find the right number of calories to eat and burn daily.
The basic formula for discovering your caloric intake to lose weight starts with figuring out your Body Mass Index (BMI). You’ll then know if you are underweight, normal weight or overweight. You can use a calculator offered online to find this number, but the formula for BMI calculation is really pretty easy:
- Multiply current weight by 703
- Divide answer by height in inches
- Divide the answer again by height in inches
- The final number is your BMI
So, for example: 200 lbs. x 703 = 140600/63” = 2232/63” = 35
*2232 is rounded off
This means that a person, who weighs 200 LBS and is 5’3” or 63” tall, has a BMI of 35. This person is defined as overweight and would be at risk for several health issues like diabetes, high blood pressure and coronary artery disease. Anything above 40 is considered morbidly obese, which can lead to death if the person does not lose the weight. A BMI of 25 or higher is still considered overweight. Your goal is to get your BMI below 20.
So, now that you know how to calculate your BMI, you can learn how to reduce your BMI to a safer range by reducing your caloric intake to lose weight. First, figure out your proper caloric intake for your personal energy level.
The following information is adapted from; (Esvelt B and DeHoog S: Clinical Nutrition, Volume I. Enteral and Tube Feeding. W.B. Saunders, 1984) for proper caloric intake to lose weight:
- Underweight: low activity level = 16, moderate activity level = 14, and high activity level = 11
- Normal weight: low activity level = 18, moderate activity level = 16, and high activity level = 14
- Overweight: low activity level = 22, moderate activity level = 18, and high activity level = 16
So, a person whose activity level is moderate and is defined as overweight due to having a BMI of 30. The formula for discovering how many calories to reduce per day for weight loss is as follows:
- 200 lbs. x 18 = 3600 calories per day to maintain current weight
- 3600 calories – 250 calories to lose ½ a pound a week= 3350 total per day
- 3600 calories – 500 calories to lose 1 pound per week= 3100 total per day.
Increasing activity is the best way to lose weight
Finally, the bottom line is this; The best way to lose weight and stay healthy is exercising in some capacity, whether that be a brisk 30 minute walk, riding a bike, or going to the gym. Increased physical activity will not only help with weight loss, it also improves your mood as well as, your emotional and mental health. That’s what will make long term success more likely.
Increasing healthy food choices, reducing calories and increasing physical activity, are the best ways to lose weight fast. Keep your mind on your goal and tell yourself you can lose weight and you will reach your goals.