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So how do we get to our ideal body weight? I'd written a prior article questioning how much we should weigh and shared three critical keys.
A quick recap: muscle weighs more than fat, people come in all different shapes and sizes, and focus on overall body fat percentage -- not the number on the scale. Now let's go over some tips to help us get to that ideal body weight.
EAT WISELY.
- Eat more fruits and vegetables. They're low in calories, supply us with needed nutrients, and use a lot of energy to digest them, thus burning fat. Have a pre-cut ready-made supply of vegetables on hand to fight off cravings. When three o'clock rolls around, go for the carrot sticks, not the chocolate bar.
- Drink plenty of water.
- Eat breakfast plus four or five smaller meals a day.
- Smaller plates equals less food and not overeating. It's not a must to eat everything on your plate -- listen to your body. Pay attention to portion sizes. One portion is about how much food can fit into your palm.
- Reduce your intake of carbohydrates, fat and sweets. Treats are fine as long as you don't overdo it. Sometimes when we're too strict, we can then overindulge. Don't shop right before lunch, you tend to crave and buy more junk food on an empty stomach. I stay away from Costco unless I've eaten well, otherwise my cart is cascading over the side with chips and cookies whilst I'm chomping down on a free sampled barbequed chicken wing.
- Eliminate soda and processed foods from your diet.
- Stay away from fried food. Grill or boil.
- No eating 2 hours before bedtime.
- No yo-yo or extreme dieting. It'll only backfire, eventually storing the fat instead of burning it.
EXERCISE. Eating healthy and exercise go hand in hand when finding your ideal weight. Exercise burns calories and therefore enables you to maintain your ideal weight.
- Start slowly. You can work your way up from a 20 minute work-out to eventually a full hour.
- Besides an aerobic activity, incorporate weights; building muscles increases your metabolism.
- Have a buddy. A supportive friend is always beneficial especially if you have the same goal of finding your ideal weight.
- Make a plan of your workouts for the week. I usually do this on a Sunday night, making sure I get adequate aerobic and strength training exercises in.
The solution therefore of finding and keeping your ideal body weight is a two-prong remedy, incorporating both healthy eating and exercise habits. It's a lifestyle, not a temporary fix. Enjoy the journey!
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