Dr. Curtis McElroy

Category: Weight loss

  • Tips For Effective And Consistent Weight Loss

    Lose Weight Effectively And Consistently With These Tips

    Weight loss can be a challenge for anyone but it is not impossible. These tips were written to help you reach your weight loss goal. There are many different aspects of weight loss covered in this article and you should take the time to read each piece of information carefully.

    To curb your calorie intake, use a smaller plate at your meals. Instead of grabbing a large dinner plate, use a smaller salad plate for each meal. It will help you keep portion sizes in check and trick your mind into thinking you are eating much more than you actually are.

    To enhance weight loss, chew your food carefully and really savor every bite. This helps your digestion and allows more time for the “fullness” to kick in. Mindful eating gives more satisfaction with less food, and helps eliminate eating due to boredom. A single bite of “forbidden” food does not have many calories, so if you can truly enjoy that one bite without needing to eat the whole thing you will not feel so deprived and you will be able to learn more self-control.

    Never go to a party hungry, even if dinner is included. If you eat a light snack with lots of fiber and a little protein and fat half an hour before, you will not be so hungry and the food won’t be quite so tempting. Feel free to try a little bit of everything, but only a little at a time so you can enjoy it without regret.

    A great way to lose weight is purchasing a few instructional fitness DVDs. When it comes to fitness DVDs, the variety is endless. You can go with dance fitness programs or you can even ones that focus on stretching or balance. You’ll also be able to workout from the comfort of your own home.

    One great tip for losing weight is to never let yourself go hungry. Eating small meals or snacks throughout the day will prevent you from eating too much at any given time. You can eat a variety of different things, as you would at a meal, just make sure it is a smaller portion each time you eat. Also, make sure your choices are relatively healthy.

    If potato chips are part of your eating routine and you are finding it difficult to give them up in your diet, look to the baked version as an alternative. Baked chips contain up to 30% less fat and calories, and best of all, the majority of people can’t tell a difference.

    Join an on-line forum to help you lose weight. There are hundreds of people out there who need encouragement and support for weight loss goals. Search the Internet for groups, find one you are comfortable with and get the on-line support you need to help you through hard times you may face while accomplishing your weight lose goals.

    Incorporate these tips into your diet plan and you will surely see the results that you are after. If you have taken the time to read this article, you are on the right path. Following these tips will definitely help you to reach the goals that you have set for yourself.

  • Key Features of a Successful Weight Loss Program

    Key Features of a Successful Weight Loss Program

    Finding a weight loss program that really works in the long term can be difficult.

    With so many stories and reports in the news about diets and programs that have failed, finding the right one may seem impossible.

    weight loss program

    The following are some of the features of weight loss programs that may actually work for you:

    1. They don’t try to sell anything

    A weight loss program doesn’t have to be something which has specific supplements or drinks that you need to consume each day.

     

    A program can be a diet plan for the week and an exercise plan tailored towards your individual fitness levels. Avoid any programs which try to hard sell you any pills or supplements.

    2. You know who has developed it

    You should be cautious of programs which have been developed by anyone other than trained medical professionals who know the effects that certain things can have on your body. While somebody may have had a lot of success with their own diet plan, putting it out there for the general public to try won’t always work out.

    3. People are able to give positive reviews

    If you hear from real people who have had successful with the diet plan, you can start listening and considering trying the program out for yourself. If it’s a program which doesn’t seem to have any reviews, or they seem to be fake, you should avoid it and seek another one.

    4. It seems legitimate

    If it promises instant weight loss without really having to do any work, you should be wary of it and stay away. A weight loss program which is successful will combine all the things which we know are key to shedding excess weight – a healthy diet, plenty of water and regular exercise.

    5. There are no false promises

    Promising that you’ll lose x amount of pounds in a certain period of time is never a good sign of a weight loss program.

    The more fat you have to shed, the quicker you’ll be able to lose it, and the amount you lose in any given time frame depends on a wide variety of things.

    Since nobody can promise how much you will lose in a week or a month, avoid programs which tell you that you’ll definitely lose a certain amount.

  • How Many Calories Per Day Should You Burn

    How Many Calories Per Day Should You Burn

    Looking to slim down, tone up, or just stay in good shape? If so, calories definitely need to weigh on your mind at least some of the time. While you may have once felt that diet and exercise was an uphill battle, once you understand the concept of calories in-calories out, things get a lot easier.

    If you’re trying to stay in good shape, you are probably watching what you’re eating and how much of it you’re consuming. You may also be looking at your activity levels and trying to determine if you need to be working out more. Here’s how you can figure that out.

    Calculate Your BMR

    Your BMR is your Basal Metabolic Rate. It can be calculated using multiple formulas set forth by science, and there are lots of free online calculators to help you do it in a snap. Basically, it will determine how many calories you are likely burning each day by simply living your life.

    Even as you sleep, your body is burning calories in order to fuel basic functions like breathing, cell rebuilding, and so on. Throughout the 24 hours in a day, these things can really add up, especially when coupled with movements you carry out in your daily routine. For example’s sake, let’s say your BMR is 1,600 calories.

    To maintain your current body, you’d need to match this need every day. In other words, 1,600 calories is your maintenance level. You’d need to eat 1,600 calories each day to replenish what your body has used up, thus resulting in a net result of 0. You haven’t taken in anything more or anything less than what you need. You should stay in the same shape you’re in so long as you maintain the same activity level.

    Calculate Your Goals

    Now, if you’re looking to lose weight or slim down, you’re going to have to burn more calories than you are netting each day.

    Using the above example, you need to either eat less and/or exercise more so that the end result is a negative number. That means that your body is required to take some calories out of reserves–your extra fat–in order to maintain your activity levels.

    In general, about 3,500 calories is equal on one pound. If you burn off 100 calories extra each day, it would take you 35 days to burn one pound of fat based on these numbers.

Copyright @ 2017 DrCurtisMcElroy