So it’s the beginning of the year and you’re ready to start your diet. Congratulations! Many people make a New Years resolution to lose weight and become healthier at the beginning of every year. However, many people don’t continue on with that pledge and end up not losing weight. Or, they’ll lose a little bit and gain it back. Losing weight and becoming healthy is a lifestyle change, not a temporary fix. Here are 5 realistic tips on how to really lose weight on your New Years Diet resolution plan! Use one or use them all, for some surefire weight loss success!
1.) Track how many calories you’re entering in your body.
Losing weight is a numbers game. Stop estimating how many calories your eating, because it doesn’t work! I suggest starting an Excel spreadsheet to track your food and also keep a little food journal to carry with you. There are countless online programs which allow you to track calories as well, such as FitDay, and there are also handheld electronic calorie counters available. Make sure to find a product or free online service that works for you and commit to using it every single day for optimum results.
2.) Track how many calories you’re burning.
To lose a pound, you must create a deficit of 3500 calories. If you eat 2000 calories a day, and only burn 2000, you’re not going to lose any weight, regardless of any weight loss pills or other products you might use. It is physically impossible.
Your first step is calculating your own personal Basic Metabolic Rate (BMR). This number will give you a rough estimate as to how many calories you burn throughout the day simply by remaining sedentary. You can use a free BMR calculators online, such as this one: BMR Calculator.
Now that you have that number, track how many extra calories you burn in addition to it. One hour at the gym? Add those calories burned to your base number. Using your BMR plus tracking the calories burned with other activities, will let you know how many calories your burning per day. Simply eat 500 calories less than this number and you’ll lose at the rate of one pound per week. One important thing to note is that your daily caloric intake should never fall below 1200 calories, which causes your body to feel like it is starving and you’ll actually hold onto fat, instead of burn it.
3.) Use technology to your advantage.
Tracking calories in and out can be a hassle. This is why I use a device called BodyBugg. This device is perfect for maintaining weight or losing weight. It is worn on your arm throughout the day and is around 90% accurate as to how many calories you burn per day. You then enter in your nutritional information on their website, to see how much of a deficit you are creating each day. It is essentially a fail proof weigh to lose weight, providing you are honest with the amount of calories you are consuming. Since purchasing the BodyBugg, I am totally happy with my results and plan to use my BodyBugg for my weight loss maintenance, as well.
4.) Join a gym – with a friend.
Fitness clubs love this time of the year, because people are rushing to join. This is the perfect time to take advantage of great deals. Take tours of local gyms before you commit and see which atmosphere you like best. My trainer says that people who sign up in January are notorious for slacking off in just a few months. This is why I recommend finding a great gym membership and encourage a friend or family member to sign up, as well. Going together will create a stronger sense of commitment, as well as enjoyment!
5.) Add variety.
Diet foods can get boring. How many different 100 calorie snacks can you possibly come up with? Quite a few, actually! There are a ton of low calorie snack ideas on our site and throughout the internet. Check out the low calorie snack ideas section to get inspired.
6.) Be realistic and reward yourself!
You’re not going to lose 20 pounds in one month. Set realistic goals and reward yourself when you reach them. I like to treat myself every month after my trainer checks my body fat percentage and tells me it has been lowered! I love to buy pampering products that smell delicious, but don’t add on any extra calories to my diet. Some favorites include Lush Cosmetics bath products (nothing better than soaking in a hot and steamy, candy scented bubble bath after 2 hours at the gym!)