In the first tip we looked at how just by drinking more water you could increase your metabolism and get you back to burning more calories. Now we need to look at what caused you to gain weight in the first place. This is important so that you do not make the same mistake moving forward. There are two keys areas to weight loss, exercise and diet. Both of these on their own are enough to get some results but if you really want to change your appearance you are going to have to do both.
Not changing your diet is the first step. You need to eat everything that you would normally eat. This is important because you need to see what you are currently eating so you can your habits. So for the first week you should eat normally, that means if you eat fast food, fried foods, or other unhealthy foods then you need to continue for this week only. The only thing different that you will do is record everything. Recording everything you normally eat is going to shock you after the first week. This is a critical step because it will help identify what is wrong with your eating habits. Maybe it is all fatty foods or high calorie foods, maybe it just unhealthy foods. Knowing that you are currently taking in 4000 calories is also beneficial when starting a diet.
Therefore, for the first week you change nothing in your diet except recording what you eat. This is a good habit to start now because from this point forward you will be tracking everything you eat on a daily basis. I personally like to use the “my fitness pal app” for tracking. The app allows me to scan barcodes of the foods I eat or search the database for other foods like a hamburger from a fast food restaurant. While the database doesn’t have every food in it, it does allow you to enter in a food if you are unable to locate it in the database.
Most people starting out on a diet often do not exercise at all. Therefore, this step for most people will be started in the next couple of weeks. Make sure if you do exercise to track it also in the first week because it will reduce your over all daily calorie intake.
Additional Information to track the first week:
- Weight – Make sure to weight and track your weight daily. I would suggest you pick a time to do it and check it at that time every day. Make sure you are also wearing around the same thing when you do, that could affect your daily weigh in.
- BMI (Body Mass Index) – make sure you use one of the BMI calculators to get what your current BMI index is, this will be tracked weekly during your diet and it is used to calculate your BMR.
- BMR (Body Metabolism Rate) – This is a calculation of your body’s metabolic rate at burning calories naturally through that day. This is important because the best way to lose weight is to burn more calories than what you take in for the day.
Preparation is the key to success when trying to lose weight. The more information you have the better your results are going be over the weeks to follow. Finding out what your habits are will also help in making sure that you don’t repeat the habits that caused you to gain weight in the first place. Tracking information daily is a tedious task and no one likes to do it. However, that is why you are here and you have to change habits in order to succeed. I have seem so many people start a diet program only to stop and gain all the weight they have lost back in a matter of weeks.