How to Lose Weight by Going Back to the Basics

Most have found that, at one time or another, they notice their pants getting tighter or the scale gradually increasing. Whether you have a special event fast approaching, or just want to fit comfortably in your pants, you know it is time to take some action and drop a few pounds and get back into shape. Even more, it is time to give your body some TLC it needs to live a healthier lifestyle. Regardless of the motivation behind your decision, starting a diet can be intimidating with all of the programs, advertisements and media telling you to go low-carb, low-fat, low-calorie, among so many others--which one to choose? Truth, just start with turning in your unhealthy habits with healthier ones.

If you have found yourself in this scenario, here are some tips to jumpstart your new healthier, thinner you. First, though, let's look at the difference between "going on a diet" and starting to live healthier. The phrase "starting a diet" risks only temporary weight-loss and changes, followed by a return to unhealthy choices once the pounds came off. Although I am not against "starting a diet," as I have done it myself, I have learned throughout the years that the changes must be permanent or the pounds will creep back. Aim to make permanent changes by embracing healthier food choices, portion control, moderation and increased activity.

Losing those pounds is possible and can be lost permanently. It is about consistency, portion control and more physical activity. No, this does not mean you will never again get to taste your favorite dessert--just in smaller portions and not quite as often! Your guilty pleasures are not gone forever, no worries. In fact, telling yourself that you will never again eat chocolate, or ice cream, for instance, is a sure-fire way to increase your craving for it and, eventually, cave to the temptation. It is okay to occasionally enjoy a piece or applike pie or a small piece of cheesecake on special occasions, although you may want to wait until you have met at least a short-term goal like losing a few pounds. A huge part of enjoying such foods without harming your weight-loss efforts is portion size control. For example, the average bowl of ice cream has 2-3 servings--one serving is actually a 1/2 cup. It has also been said that the first few bites of a food is the most enjoyable, so consider taking the first 3 bites and leaving the rest. It may be challenging at first, but it will be worth it in the end to limit yourself with the no-so-good foods. Learning the proper portion sizes to foods you eat on a regular basis is one huge step toward losing those extra pounds.

As for your menu, it is very important to incorporate healthy foods into your daily diet, such as fruits, vegetables, whole-grain pastas and bread and lean proteins. Try to have a combination of protein, carbohydrates and fat at each meal. One thing to keep in mind. though, is that our bodies react differently to certain foods. I will use myself as an example. When I stay away from pastas and bread for the most part, my body feels better, my mood is better and my weight is more stabilized. However, it does not take much of a pasts or bread for all of that to be the opposite. Now, I do eat these foods but am very conscious of how my body will react if I do not keep them fairly limited, so I try to get my carbohydrates from vegetables and fruits as much as I can.

A good afternoon snack might be 2 egg whites and a small apple, or whole-grain crackers with a slice of low-fat cheese—just avoid the office donuts or vending machine. Instead, pack a cooler with healthier options so that when you are hungry at 3:00 pm you have choices. Anyways, a Snickers bar mid-afternoon is a pretty guaranteed way to crash by 4:00 pm which usually sets you up to eat poorly for dinner and thereafter.

Before moving on, let me emphasize again that these are basic health concepts. Let's not ignore that much of this can be transferred onto kids, particularly those struggling with obesity or health issues. Healthy snacks and meals will do them a world of good, as their body is still developing and needs proper nutrients to grow as they should. Mackie Shilstone's Body Plan for Kids is a great resource to implementing a healthier lifestyle in your kids. This book can be a great guide to helping you become more active in teaching your kids to make good food choices, increase daily activity, and learn other valuable tools that can be the foundation to living as not only healthier children but also healthier adults.

I am a supporter of the "calories in, calories out" philosophy when it comes to weight loss, but also believe that it is what we eat. As mentioned earlier, our bodies react differently. Some people have a higher tolerance for carbs whereas others (like me) do not. As you begin tweaking your diet to healthier choices, you can begin fine-tuning it to include what is best for you; but there are some basics you should do immediately. Avoid white sugars and white flours, to start. Also, keeping a food diary is a great way to track how many calories you are actually eating as you will probably be surprised that you are taking in more than you think.

Good information to have at hand is your BMR (Basal Metabolic Rate) which is, essentially, the number of calories you burn each day absent your daily activities. There are many calculators online that can give you an estimate. BMR varies by person depending on age, weight, height and other factors. Once you have your BMR, you can calculate your caloric limit per day to lose weight. One pound is equal to 3,500 calories. Divide that by 7 days (1 week), and you need to have a deficit of 500 calories per day to lose one pound each week. This can come from a combination of exercise and fewer calories eaten.

Finally, move, move and more some more! You need to get exercise in some form; and, as discussed in the article " How to be Active and Exercise When You Have No Time," you can find time to fit it in despite the commonly reported time-crunches so many of us face daily. A combination of cardio, stretching and strength training is best. Cardio helps burn off the fat while strength training increases your muscle. The more muscle you have, the more calories you burn per hour even while at rest. Walking is a great start if you are new to exercise. You just need a good pair of tennis shoes, although I enjoy a pedometer and wear it every day. Every 2,000 steps is approximately 1 mile. Set yourself a goal and work towards it every day!