The Weight loss Basics

When we want to lose weight, we either know where to start or have no idea where to start. So maybe This would help and benefit in your journey:

Part 1:

So when weeded to take the first steps to dieting, it can suck! But here are the basics for getting started the right way.

When we make the decision to work on our diet, we need to remember that it takes courage, dedication, time and effort. Luckily its possible if we just put our minds to it. That the key word... POSSIBLE. 

The way you approach it can be the difference between lasting results and a short term success where you gain all or more of the weight back.

Remember to check in with a doctor to make sure you are making correct decisions for your diet. Surround yourself with the experts and supporting people to help you through this. 

Part 2:

Keep your goals SMART:

• Specific

• Measurable

• Achievable

• Realistic

• Trackable

This acronym, and similar versions of it, is frequently used in management, but is a great basis for weight-loss and fitness goals.

http://www.healthline.com/health/diet-and-weight-loss-strategies#Commit2

Part 3:

Then There is the dreaded "Portion Control"

While indulging in oversized portions might be fun, it’s a surefire way to destroy weight loss and general health efforts. An easy way to keep serving size in mind is to compare food to everyday objects. For example, a proper serving size equals:

• one slice of whole-grain bread or pancake (the size of a CD case)

• 1/2 cup of cooked rice or pasta (the size of a cupcake wrapper)

• half a bagel (the size of a hockey puck)

• 1 cup of cold breakfast cereal (the size of a yogurt cup)

• 1/2 cup of cooked vegetables (the size of the bulb part of a light bulb)

• one small baked potato (the size of a computer mouse)

• one medium apple (the size of a baseball)

• 3 ounces of chicken breast, fish, or lean beef (the size of a deck of cards or the size of your palm, minus the fingers)

• 1 ounce of cheese (the size of a pair of dice or the size of your thumb, from tip to base)

• 2 tablespoons of nut butter (the size a whole walnut shell)

• 1 cup of yogurt or milk (the size of a standard yogurt cup)

part 4:

We must try new things

Try not to view your new eating habits as restrictive. You can lower your calorie intake and still include tasty foods in your diet. Be adventurous and replace apples and bananas with more pomegranates and mangoes. Swap boring white rice for more exotic (and often even more nutritious) quinoa, amaranth, Israeli couscous, or chia seeds. Make lean ostrich or buffalo burgers instead of using artery-clogging ground beef. Trade your morning cereal for creamy no- or low-fat Greek yogurt mixed with honey, flaxseed, berries, and a little high-fiber cereal. You’ll pep up your taste buds and won’t feel deprived while adding nutritious powerhouses to your new diet.

"Set SMART Goals"

Part 5:

It is always a good idea to keep a diary!If writing “caramel brownie” in a food diary encourages you to eat fewer calories, the same theory might apply to Facebook posts like “Michelle…enjoyed yogurt with blueberries for breakfast” or “Bridgette…is off to yoga.” It can be especially helpful if a group of friends commits to a change with an agreement to regularly post progress and send reaffirming comments.Keeping a food diary is another proven tool in your weight loss arsenal. A study funded by the National Heart, Lung, and Blood Institute found that daily food recorders lost twice the weight as those who didn’t write down what they ate. Taking the time to jot down “tuna on pita bread with carrot sticks” or “mac and cheese” forces you to reflect on your choices. It also provides data for meetings with your nutritionist or trainer, who can easily identify patterns and areas in need of improvement.

Part 6 

Exercise Exercise...

Yes, you will lose weight by cutting calories. But committing to a daily workout will boost your burn and ramp up results. In addition to burning calories, you’ll slash your risk of certain medical conditions and lengthen your lifespan. One way to get and stay motivated is to buy a fitness tracker or pedometer. The widely accepted goal is 10,000 steps per day. People who meet that goal are more likely to net 30 minutes of moderate physical activity on most, if not all, days of the week. This can result in reduced blood pressure and increased weight loss.
Also, make certain you are combining cardiovascular exercise like running or biking with strength training and flexibility training. These three components are the basis of lasting physical health and can reduce cardiovascular disease, increase bone density, and improve flexibility while reducing aches and pains.

Most Importantly... Remember who you are doing it for, Always remember YOURSELF as the goal!

Be strong