Many people have accepted being obese as a natural way of life. Obesity brings along with it several risks and aliments, but it doesn't have to be this way. You can learn how to lose weight effectively in a healthy manner in order to start living a more enjoyable life. Losing weight is not especially difficult, but it may be hard to make a large number of changes at one time and stick to the implemented plan.
The first thing that you want to do is evaluate your current eating patterns. Track the number of calories that you consume on a daily basis and at what times you consume those calories. This information will be helpful later on in identify triggers that may cause you to abandon your newfound healthy habits. After logging your current eating patterns for one or two days, you will be ready to move on to the next step.
Losing weight is about a balance of exercise and nutrition. Well, that isn't entirely true. Weight loss comes from 80% nutrition and 20% exercise. You can exercise for 3 hours a day, but if your eating habits are poor you will not see great weight loss results. The key to develop healthy eating habits is to replace one or two bad habits per week with good habits. After performing the good habits for a few days will make them become second nature to you. For example, if you are addicted to sodas, try replacing one or two sodas per day with water. Replacing two 16 ounce bottles of soda with water would save 1,960 calories per week. If you replace three sodas, the number of calories saved per week jumps to 3,927. Since 3,500 calories is equal to a pound, that would add up to slightly over one pound per week.
In conjunction with taming your eating habits, you will want to perform some type of exercise. It is suggested that you perform both cardiovascular exercises as well as strength training exercises as to maximize fat loss while minimizing muscle loss. For a beginner, that could look like 15 minutes of cardio three days per week and strength training two days per week. When strength training, the exercises must be challenging and you should do at least three sets of 10-12 reps or until failure. This exercise, along with healthy eating habits, will increase the amount of weight that you're able to lose while building metabolically active muscle.
Learning how to lose weight after years of unhealthy eating is not an easy thing to do. At times, you will become discouraged because you may not lose the weight as fast as you think you could. When this happens, just remember that you did not gain the weight overnight. There are a number of free apps available for both iOS and Android that will help you track the amount of calories that you're eating. As always, it is strongly advised that you check with your doctor before beginning any diet or exercise routine.