While it may be tempting to sign up for the latest diet fad after wallowing in guilt about additional holiday pounds, you may find it’s easier to get the weight off if you use Fat Math: 500 less calories a day x 7 days = 1 pound lost per week.
Attaining a healthy weight is all about balancing the equation of food in and calories burned. You will lose a pound of fat a week if you decrease your intake by 500 calories a day by eating less and exercising. Here are helpful New Year tips to make Fat Math work for you!
Keep a Food Diary
While it’s a bummer to remind yourself of the cake you ate after your salad, writing down what you eat is a valuable tool to overcome habits that are adding pounds. Snacking in front of the TV at night? Try reading a book instead. Always crave sweets after lunch? Try swapping fruit for candy.
Try measuring your food to understand what makes up a serving size. calories listed on packages are per serving. One serving of pasta is only the size of a light bulb. A portion of meat is the size of a deck of cards. Put half your restaurant meal in a doggie bag at the beginning of your meal. Try using a small plate instead of a dinner plate.
Eating less is not the only way to decrease calories. You can drop extra weight by burning calories with exercise too!
Find a Weight Loss Buddy
Accountability is an important factor in effective weight loss. Find a friend, family member or personal trainer with whom you can discuss your eating habits. Knowing your buddy will see your food diary is a good motivator to stay on track. And it’s more difficult to flake out on a workout when someone is waiting for you.
Weight loss is a complicated matter involving our habits, family traditions and emotions. We eat for a variety of reasons that aren’t always about hunger. Making Fat Math work for you is about being mindful of what you put in your mouth and how much you move your body.
MOVE OF THE WEEK: TAKE THE STAIRS
To burn extra calories, take unnecessary trips up and down the stairs at home and the office. Or join us for a Mommies on the Move class – we often use the stairs for cardio fitness!
Mommies on the Move provides fun, effective fitness classes and social support for Spokane moms and moms-to-be. See their Facebook page to find out more!