Can You Test A 2 Year Olds Iq Actually Work Weight Control – The Final Answer

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Weight Control – The Final Answer

It may come as a surprise to most, but there is only one factor that determines your weight … calories

Controlling your weight means one thing – managing calories. Your body is a complex machine that needs fuel to power your metabolism and perform all movement. Calories from the food and drinks you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn’t burned, it will be stored as body fat and your weight will increase. Similarly, if you burn more fuel than you take in, you will lose weight – it’s that simple. By managing the calories you take in and the calories you burn, you can successfully control your weight.

So why have the majority of adults become overweight or obese in recent decades? Each contained more fuel than the body burns mostly as a result of lifestyle changes. Manual work is now done by machines and computers. Very few calories are burned during our daily routine because work, transportation, entertainment and recreation are mostly sedentary. People eat out more often and attractive foods are offered everywhere in large quantities, day or night. Because humans have a natural tendency to conserve energy and eat even when we are not hungry, a modern lifestyle easily leads to unburned fuel and unwanted weight gain.

Beware of the creeping waistline

Experts predict that nine out of ten people will be overweight or obese at some point in their lives. However, most people do not realize that they are gaining weight because it happens quite slowly. The average annual weight gain among adults is one to three pounds. This means most people are off by just 20 to 30 calories a day. Small changes like skipping those last few bites or taking 200-300 extra steps a day will keep you trim and away from weight loss diets. But remember as you get older, you’ll likely burn fewer calories because your daily routine changes. Because of this, you’ll need to be aware of the calories you’re taking in and how much (or how little) you’re moving. And to keep your weight in check, you’ll need to get on the scale or measure your waistline more than once a year.

Boost your calorie IQ

One of the most effective weight control tools is to track what you eat. Old fashioned pen and paper works well but online trackers also offer support and feedback. After a week or so, you’ll be amazed at how much you’re learning and your calorie IQ will get a huge boost. Those who consistently track what they eat lose more weight and are more successful at keeping the weight off. Doing so will help you decide where to cut back – skip a regular 20-ounce soda and save 250 calories, switch from whole milk to skim milk and save 50 calories per cup, go for regular coffee instead of a regular blended drink and save 300 calories. . If you prefer to reduce the portions of the foods you currently eat, this is a good option. Remember, small changes tend to be the most effective because they stand the test of time. Check your surroundings

Scientific studies reveal that your surroundings affect the amount we eat. The bigger the portions, the more you will eat. It’s hard to stay away from favorite foods when they’re right in front of you. If you are in a social setting, at a buffet or drinking alcohol, you are likely to eat more. If you watch TV while you eat, you will overeat. So take control of your environment by limiting portions, keeping tempting foods out of sight (and out of mind) and game planning before social events. For example, you may decide to eat or exercise before the party. Either way, be aware of your surroundings, or you’ll be taking in more calories without even realizing it.

Increase your activity level

Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, increase your activity level. Start determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps as you can – short walks, more errands, walking while watching TV or talking on the phone and of course climbing stairs at every opportunity. If you prefer the gym, that’s fine too as long as you burn more calories by working harder or adding to your regular workouts. Remember that the more active you are, the more fuel your body burns. This means you can speed up your weight loss or choose to eat more.

Monitor your progress and adjust

Monitor your progress at least once a week by weighing or taking your circumference measurements. For accuracy purposes, it is best to check your weight at the same time wearing the same clothing. Also, consider mid-week weighing as weight fluctuations tend to occur after a weekend of binge eating or indulging. Since weight can change on any given day, judge your progress over time. If your results are not moving in the right direction after any two to three week period, you will need to adjust. Reduce the calories you take in or increase movement until you make progress.

Set goals and get support

Set a short and long term goal and write them down. By doing this, you are making a commitment to yourself that helps propel you to immediate action. On average, ½ to 2 lbs. per week is healthy weight loss. However, the more overweight you are, the faster you can safely lose weight. One pound of body fat contains approximately 3,500 calories. The data below shows you how many calories you will need to cut from your diet or burn through exercise to reach your weight loss goals.

Weekly weight loss goal ½ lb. 1 lb. 1.5 lb. 2 lb

Average daily calorie deficit 250 500 750 1000

(# to reduce or burn over maintenance)

Finally, get support from a friend, family member or our online community. The key to weight control is managing calories, and by being persistent and consistent you will eventually reach your goal.

This article contains references — visit our website for details.

Copyright (c) 2009 Neal Spruce

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