GET GOWN READY
In order to lose weight you need to take in less calories than you burn. One pound of fat is equal to about 3,600 calories. If you want to lose 10 pounds, you need to create a calories deficit of 360,000. This may seem overwhelming, but if you break it down to lose a pound a week, you will need to take in 500 calories less per day. You can do this by cutting back on your total food intake and exercising more. Increasing your walking by 15 to 30 minutes more per day will help you to lose weight.
Keep in mind, even when you chose healthy foods, if you eat more than you burn off, you will not lose weight so watch your portion sizes. One portion of meat, is about the size of a deck of cards. One serving of pasta or rice is a cup. Keep your energy level high and help your metabolism (the rate at which your body burns calories), eat smaller more frequent meals throughout the day.
You are what you eat.
Focus on foods that pack a lot of nutrition without a lot of calories. Look for meat labels that say “lean” or “extra lean”. These are lower in fat and cholesterol. Have at least 5 servings of fruit and vegetables per day. Eat a variety of whole grains breads, cereals and pastas; brown rice or wild rice; bulgur wheat or corn tortillas made without lard.
Good hydration is important because our bodies need a proper balance between water and electrolytes for our nerves and muscles, as well as other body functions to work right. Drinking at least 6 to 8 glasses of water per day will help your body release excess water weight and keep your body hydrated. Caffeine beverages dehydrate the body so if you are a coffee, tea or soda drinker, take in an extra four ounces or so of water for every caffeinated beverage you drink.