Well Adjusted: Don’t Wait to Shed Weight
Originally posted to The Mountain Times on 07/01/2022
Now that we have some sunshine, some of us have turned our focus to weight loss goals after this long winter.
So, what is the best way to track your weight at home? There can be a lot of variation in weight throughout the day from hydration, eating, fluid retention, and other factors. Thus, the best time to weigh yourself is in the morning after you go to the bathroom and before breakfast.
Healthy habits to shed weight
If you are trying to lose weight, weigh yourself daily and write it down. Ideally, you want to burn about 500 more calories daily than you consume and lose approximately one to three pounds per week. Too much too fast is often unsustainable and can create a yo-yo effect with loss and gain.
After weighing yourself, look at your Body Mass Index (BMI). You can find online calculators to determine what weight range is healthy for you. Determine your target weight and how many calories you should consume daily.
You can also find weight loss calculators online to help you set goals. Nutrition apps or a pen and notepad will suffice to help you count calories and shed weight.
However, if all that counting drives you crazy, try focusing on nutrient-dense foods—mainly proteins and vegetables, portion control and hydration, and avoid sugary drinks and foods. Read your labels and stick to the perimeter of the grocery store.
How many calories daily to lose weight safely
Most women need approximately 2,000 calories per day to maintain weight and 1,500 calories to lose one pound per week, and men need approximately 2,500 calories to maintain weight and 2,000 to lose one pound per week, although it varies.
If you aren’t exercising, try to walk or jog half a mile or a mile daily and increase the distance as you become fitter. If you love the gym, go there or make a home workout area. You can keep it simple—lift some weights and do push-ups, planks, crunches, and stretching. You don’t have to invest in a Tonal to work out (although they are sweet!). Think of warmups in grade school gym class. Do the basics!
Benefits of shedding weight
Shedding pounds will help us hike up those switchbacks without getting winded and take the extra pressure off our joints and cardiovascular systems. Look and feel good and start to live at a healthy weight.
The little decisions that we make a lot determine our overall health and fitness. It takes consistency and dedication, but the payoff is enormous. You can do it!