Recent statistics estimate that around 97.1 million people are overweight in the United States. People who fight their weight tend to struggle with self-esteem issues on top of trying to deal with the physical side effects that come with being overweight. They may feel like they need to shed extra pounds, but have no idea where to start.
The first step in determining how to lose weight is determining how much you need to lose. This can be accomplished by using a BMI calculator, shown here: calories calculator. This calculator uses your height and weight to determine your body mass index, or how much extra fat is on your body. Ideally, people should have a BMI between 19 and 25.
If you find that you need to lose a bit of extra weight to get to a healthy body mass index, there are a number of strategies you can employ. Understanding what options you have available to you will help you lose weight in a healthier way and learn habits that will allow you to keep your weight at a healthy range in the future.
Home Remedies for Weight Loss
- Fat-separating pitcher- When you make stock at home, you can use these pitchers to remove the excess fat. Simply pour the liquid from the bottom of the pot into your pitcher, allowing the fat to rise to the top as your stock cools so you can skim it away.
- Kitchen scale- Taking the time to measure your food will help you learn which portions
are healthy so you can prepare reasonable sized meals. Look for a scale that measures in ounces and work to match serving sizes on food labels. You may be surprised as to how small portions are intended to be.
- Nonstick cooking spray- These sprays only contain a few calories compared to the vegetable oils and butters usually used to grease a pan. Making this switch can be a quick way to cut a few hundred calories out of each meal.
- Nonstick pots and pans- You can avoid needing to add grease to a pan at all if you use nonstick pans that allow your food to move freely. Just be sure to avoid using metal utensils on these pans as it can damage the coating.
- Strainer- Strainers allow you to remove excess meat drippings from your food that would otherwise cause you to ingest excess calories.
- Egg separator- Using an egg separator to remove the yolks from your eggs can help you eliminate a lot of extra calories and cholesterol from your meal.
- Kitchen scissors- Taking the time to cut off excess fat when preparing servings of protein can help you avoid unnecessary calories later.
- Low-fat cookbook- Cookbooks that focus on healthier eating choices will give you more options so you do not feel like you are going without. It is often quite easy to mimic the flavors of your favorite dishes without all the added fat.
- Grilling- When you grill foods, the excess fat drips away and is burned so you are not
ingesting unwanted cholesterol and calories with each serving.
- Steaming- Steaming food instead of frying it or cooking them in oils or fat will help you avoid unwanted calories while maintaining the valuable nutrients in these products.
- Frozen yogurt- Frozen yogurt allows you to have a sweet treat without all the added calories and sugar in traditional ice cream products.
- Evaporated skim milk- This can be used as a creamer in coffee or recipes to eliminate unwanted calories.
- Cheddar cheese- Cheeses that have a more powerful flavor like cheddar can be used in smaller amounts, cutting down on the fat content without losing the flavor.
Eating fruit helps you get a sweet treat that also comes packed with vitamins and minerals that are essential to healthy living. Fruits like cantaloupe, apricots, strawberries, oranges, grapefruit and peaches contain several valuable ingredients without a lot of extra calories.
Vegetables are essential to a healthy diet, especially when you are trying to lose weight. Get at least five servings a day of foods like tomatoes, broccoli, carrots, spinach, potatoes or sweet potatoes to get the nutrients you need.
- Frozen dinners- Today it is easy to find frozen dinners with healthier ingredients. Stocking up on these options will give you a quick option for those days when you don't feel like cooking and would normally grab takeout that is full of salt and fat.
- Applesauce- Applesauce can be substituted in place of butter or oil in baked goods to cut down on the calories. Simply replace a half cup of vegetable oil with a fourth cup oil and a fourth cup applesauce.
- Salad dressing- Swapping out your favorite dressing for a low fat version can make your salad that much healthier. There are plenty of lower calorie options on the market to choose from.
- Lean beef- Opting for a leaner cut of beef can cut down on a lot of extra cholesterol in your diet. Look for a package that is at least 85 percent lean.
- Olive oil- Adding mono-saturated fats like olive oil into your diet can help you manage your cholesterol better. Swap out olive oil for butter when you are cooking to see the effects.
- Apple cider vinegar- Add two teaspoons of apple cider vinegar to water and sop this mixture throughout the day to encourage your body to burn more calories.
- Cinnamon- Cinnamon will help you burn more fat in the abdominals, helping you lose troublesome belly fat.
- Water- Water helps you digest your food more effectively and removes waste from the body that can build up. Drinking plenty of water will also help keep your organs functioning well and keep hunger pangs at bay. Drinking warm water is more effective than drinking water at room temperature.
- Green tea- Drinking green tea will increase your metabolism so you can burn more fat. It will also suppress your appetite so you will not be tempted to eat.
- Lemon juice and honey- Mix lemon juice, honey and hot water and drink first thing in the morning to help aid weight loss and give yourself a boost of energy.
Dos and Don'ts for Weight Loss
- Do Exercises. The more physical activity you perform, the more calories you will burn, aiding in your weight loss. Aim to get at least 30 minutes of exercise each day to improve your circulation, help fight off disease, rid your body of toxins and lose weight.
- Do eat slowly- Chewing the food thoroughly and taking your time while eating will help you from eating too much without realizing what you are doing.
- Do eat every meal- Skipping meals will only lead to you overeating later. Depriving your body of food will also slow your metabolism, making it harder to burn calories effectively.
- Do have the last meal by 7 pm- Late night eating causes your metabolism to slow. It also alters your sleep cycle by disturbing your sleep with the need to go to the bathroom, making it hard to maintain the energy levels you need to stay active.
- Don't eat foods contain too much fat or calories- If you want to lose weight you will need to avoid eating fatty foods or foods high in calories. Your calorie intake should match your energy level. Watch portion sizes and make healthy choices rather than making yourself hungry.
- Don't use tobacco or alcohol- Alcohol contains a lot of empty calories that will hinder your goals. Smoking can harm the circulatory system, making it difficult to get the exercise you need to lose weight.
- Don't eat fried foods- Fried foods are full of saturated fats that are quite damaging to the body. Avoid these foods when you are trying to maintain a healthy lifestyle.