One thing I have discovered is that people who regularly "diet" end up with slow metabolism's. They have been frequently starving themselves and their body did what it had to do to survive. It slowed its metabolism so that it could survive and store extra for times when there is even less food. So what do you do when you get caught in this situation? It feels like you are trapped and there is no way out, because if you add calories, then it seems like you immediately gain weight! Well, you need to get your body back in balance, and one of those things will be adding more calories to your diet. Here is a list of things that you can do to help your metabolism get back on track. I would say that you should get it back on track first, then you can safely try to loose weight again, but only by taking 500 calories a day out instead of going on a strict diet. Of course eat healthy, but keep track of your calories because loosing weight is a matter of numbers. You just need to subtract 500 calories a day from your diet to equal one pound a week. So here it is:
1.
Eat 6 small meals a day- keeps your metabolism
working all day, and not going into storage mode.
2.
Exercise daily- you need to build muscle, not
just cardio. Muscle burns fat even after you are done working out.
3.
Drink lots of water
4.
Get enough sleep at least 7 hours
5.
Eat whole grains, fresh fruit and vegetables,
and low fat meats (unprocessed food)
6.
Work out first thing in the morning before you
eat to start up your metabolism then eat right away after your workout.
7.
Know how many calories you burn in a day (body
bug, fitbit, etc.) or calculate your BMR see number 9
8.
Keep track of the amount of calories you eat to lose
weight safely it should be no more than 500 less than what you burn in a day.
Free websites that can tell you approximately how many calories are in a food
item. http://www.caloriescount.org/calculator.html
9.
How to calculate a normal BMR for a woman. BMR=655+(4.35 x weight in pounds) + (4.7 x
height in inches) – (4.7 x age in years)
10.
Take the amount of calories you consumed in the
last 24 hours minus the total calories burned in the last 24 hours equals the
deficit or surplus created. You want a deficit of 500 to loose one pound of fat in a week.
11.
Eat spicy
foods with hot peppers.
12.
Avoid caffeine and soda and other food that has low or no nutritional value.
13.
Take multi vitamins daily.
14. I drink Shakeology every day. That helps me to have a highly nutritious meal that is also low in calories. Plus it is tasty and easy- I dont go a day without it.
