Rethinking for your weight loss success begins with a clear understanding of how you gain weight. Everyone has their own calorie limit, and staying within yours can help you attain and maintain your personal healthy weight.. All of us need food to keep our body and
brain functioning at optimum capacity. All foods provide the body with energy which is measured in units called calories. Extra calories (calories not burned) are stored and can result in extra pounds. The following equation is an easy way to remember this information.
Caloric intake minus calories expended (burned) equal calories stored
Our caloric intake is the sum of what we eat and how much of it we eat. For example, let's look at an individual between the ages of 40 and 50 who needs 2000 calories a day for normal activity and good health. From extra helpings or servings of favorite foods or snacks the extra calories consumed per day could easily range from 300 to 500 per day. This daily additional caloric intake could result in 3500 extra calories eaten per week. We know that calories not burned are stored by the body. Researchers tell us that 3500 calories stored is equivalent to one pound of body fat. Rethinking weight loss from a weight gain perspective gives you the edge you need to regain and maintain your healthy weight. Use these three habits to help you rethink and begin to enjoy weight loss success.
1-Be intentional Habit.
Think before you eat, and plan every meal. Dare to ask yourself the hard question... "is it worth the calories?" Enjoy your food, but eat less. Avoid oversized portions, and use smaller plates, bowls and glasses when you eat. Rethink the benefit of eating smaller nutritious meals, and eating pre-measured healthy snacks between meals. Eat until you are satisfied before you are full or the package is empty. If your goal is to have only a single serving, then check the total number of calories per serving and number of servings per package. Look at the label's serving size and compare how many servings you're really consuming. To keep it simple, if you double the servings you eat, you double the calories you eat.
2-Rethink skipping meals Habit
If you slip up and eat more than you should or eat too much what you shouldn't eat, avoid the temptation to compensate for the extra calories by skipping meals the next day. Skipping meals, especially breakfast, will not only make you feel hungrier later in your day, but can also and lower your resistance during a snack attack. Generally munching on junk food (which satisfies during a snack attack) will add to your daily total more calories than you can afford. Also skipping a meal not only leaves you less energized, but also increases your urge to become more sedentary and remain less active.
3-Rethink what you eat Habit
Setting a caloric goal for the day and recording what you eat keeps you conscious of what you're eating. The evidenced supports that keeping a diary of what you eat you can almost double your weight loss success. A food journal keeps you aware of how much you're really eating and lets you see, and make the necessary adjustments to stay on target for your healthy weight. Also, a written record holds you accountable, so you think twice (rethink) before you lose control and stuff your face. Finally, people who succeed at losing weight and keeping it off do this one thing habitually. They weigh themselves often, and keep a record of their progress. The evidence strongly indicates that seeing your weight on the scale at least once a week helps to reinforce the rethinking habit, by keeping you aware.
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