Are you making the commitment to lose weight and get in shape? Then, you are probably trying to decide how much weight should you try to lose. Setting goals are very important. Setting the right goals for you may be one of the hardest things to do. Not making goals for yourself is to invite failure to your weight loss goals. So what kind of weight loss goals should you set for yourself? In order to set the best goals for yourself you need to know where you are, set a long-term reasonable goal for yourself, and give yourself rewards for meeting these goals.
Take A Look At Where You Are
It isn’t just a matter of how much you weigh, it is a matter of taking an accurate assessment of where you are right now. You should go visit the doctor to make sure that you are healthy enough to stress your body. There are many people who can get started in a weight loss program only to find out that they can’t finish it because their body can’t handle the strain. Also, find out your true weight and get your body mass index (BMI) number. Get some measurements like your hip-to-waist ratio and your body fat percentage. It isn’t necessary to have all of these, but it will help you to know where you started.
Decide Where You Want To Go
Make sure that you have reasonable goals set for yourself. Going from a size 40 inch waist to a 30 inch waist probably isn’t very realistic for you. Going from a 40 inch waist to a 34 inch waist is fairly reasonable, but still ambitious. Losing 20 pounds is a realistic long-term goal. Losing 20 pounds in two weeks probably isn’t a realistic one. Try to do aim for a goal that is realistic. Make sure you have a planned date for you to reach that goal that is realistic as well. Don’t try to do the impossible. Try to do what you are capable of doing. When you reach that goal, set a more ambitious one for yourself. Plan on setting for yourself short-term goals along the way to break it up a little.
Reward Yourself Plan on doing something nice for yourself for reaching your long-term goal. Make it something special. Keep reminding yourself of it as often as possible. Don’t just have one reward for yourself, though. For each little milestone you reach along the way, treat yourself to something special. Give yourself little prizes for being such a good hard worker. This will also make the long-term goal easier to reach.
If you are truly serious about losing weight, give yourself the best shot by being realistic about where you are and where you are going. Don’t forget to reward yourself for the hard work you do. Figuring out how much weight should you lose is a good goal, but don’t let that be the only goal you have.
It may seem that when “that time of the month” is coming around that you start dreading a lot of things. One of the most common issues is wondering how much weight gain is going to take place this time? While it may seem that you really pack on the pounds, it isn’t as much as you think.
Yes, there is a level of discomfort that comes from a bloating feeling, but it doesn’t mean that you are putting on ten or twenty pounds. It might feel like it, but you really aren’t. The truth is that there is only a difference of about 2-4 pounds.
So where does this weight gain come from?
There are many misconceptions about where this weight gain comes from before menstruation. Many believe that it comes from overeating. After all, you do eat more during PMS. The truth behind this is that while there is more eating going on, there is also a rise in metabolism that is just enough to offset the difference. There might be a mild increase, but not enough to be noticeable.
Another misconception is that it comes from eating more sweets. The fact is you are craving more sweets during pre-menstruation. It isn’t clear why that is the case, but it’s obvious that it exists and that craving increases as the symptoms of premenstrual syndrome worsen. While you might think that this would cause a lot of weight to come, you aren’t eating enough of an increase in calories to cause very much of on increase in weight.
The weight that you do put on happens to primarily come from water retention. For those who are struggling to control their weight, this can be a very frustrating thing. It seems that no matter how much work you normally do or how good your diet it, you seem to still put on weight and feel bloated. Don’t worry, though. The water that is retained usually all comes off during menstruation.
There is a couple of things that you can do to help limit the amount of water you retain.
1) Limit the amount of sodium you take in.
2) Increase the water you drink.
When you get more sodium (salt) than you need, it tends to sit in the intestines and requires more from the kidneys to flush it out. What happens is that your body starts to need more. When your body isn’t getting the water it needs, it starts retaining more. It notices that it needs more and realizes it isn’t going to get more. When your body feels like it isn’t getting the water it needs to function properly, it starts to go into conservation mode. It starts using less and keeping more.
When you cut down the amount of salt and sodium you normally eat or drink, your body needs less water to function efficiently. When you know that your body is going to be retaining fluids more anyway because you are approaching your menstrual period, start cutting back on salt. Also, start increasing the amount of water you drink. In doing this, you will see your body wanting to retain less and you won’t be wondering each month how much weight gain is going to take place.
It is amazing how much weight can be lost by eating more. Many people will have you believing that to lose weight you need to be eating less. By less, they usually mean less often. This isn’t necessarily the case, though.
One of the most important meals of the day is breakfast. You heard that growing up and may not believe it to be true, but it really is. It is a shame that it becomes one of those meals that we run out of time for. We get so caught up in trying to get our day going that we end up neglecting the one meal that may end up making the rest of the day better for us. We get a little hungry and we get our morning fix by running by our favorite coffee shop to get a large one to go and maybe a danish or pastry of some kind. This isn’t the best thing for us either. We may curb our hunger for a little while, but our bodies will still be starved for the good stuff later on.
What are the benefits of eating breakfast?
1) It’s like filling up your gas tank first thing in the morning. Getting a good healthy breakfast can help you get more done through the day without having to be interrupted. It doesn’t mean that you won’t be hungry, but you will start off the day with the right kind of energy and your blood sugar will be at a better level. This means less down time for you.
2) It helps your brain and nervous system function properly. It essentially just gets your synapses firing on all cylinders. Your brain is sharper and your decision making skills are better. Your memory is also improved.
3) Breakfast makes you less prone to binge eating. If you wait until lunch to eat you will become more hungry. This means that you will try to find more food to eat and will make you less picky in your selection. You want to curb that hunger so you run down to the closest fast food restaurant and buy the biggest size of whatever big burger you are carving. Not only will you eat a lot, you will eat it fast. Eating fast most likely means you are eating more than you need. You are getting food down so fast that your body doesn’t have time to figure out that it’s full until it’s too late.
4) Eating breakfast helps you lose weight. It’s not just breakfast, though. It’s eating several times a day. Eat early and often to help you lose the most weight. Breakfast plays an important role in all of this. If you skip meals, your body begins to think that it’s starving and will go into storage mode thinking it must preserve as much as possible. That is when it turns into fat. It can also slow down your metabolism and your ability to burn fat. When you eat that healthy breakfast, you are letting your body know that you aren’t going to be starving it today so it doesn’t have to worry about storing it. It also gets your metabolism going and ready to burn fat all day.
When you eat breakfast and regular meals throughout the day, you will really be impressed with how much weight can be lost if you decide to eat more.
Is water retention a big problem for you? If it is, then you are probably trying to find how much water weight you can lose to get to that shape and weight you have as your goal. The solution to losing water weight may seem like an odd one. If you are trying to lose fat, you are supposed to eat less fatty foods. It only makes sense that to lose water weight that you would need to drink less water. This is far from the case. The best way to lose water weight is to drink more water. Let’s look at why that is true.
Why Do I Retain Water Weight?
The body needs water to be healthy. All of your body’s important functions depend on water to be done efficiently. If your body senses that it isn’t getting enough water to operate correctly, it will assume there is a drought and start conserving it. Your body releases a hormone that prevents the kidneys from filtering it. It’s just like when we are going through dry spells with the water supply and cut back on some of the necessary usage and try to get by with as little water being used as possible. This can lead to a lot of other problems.
Can Not Drinking Water Cause Problems?
The obvious problem you have from not drinking enough water is dehydration and this leads to several other problems. One major issue is that water helps remove both solid and liquid waste from your body. The water helps move things like toxins and fat along and out of your system. It also helps break down the more solid matter that your body has broken down and helps it come out easier. If it’s not getting water, fecal matter is just backing up in your system and that brings about many health concerns. Lack of water also slows down your metabolism. It can also keep nutrients from flowing through your body like it needs.
How Much Water Do I Need To Drink?
A knee jerk reaction to realizing that you aren’t getting enough water is to overload it. This won’t help you. What happens when the rain comes after a long dry spell and the ground is rock solid? The ground might absorb some of it, but it has to have some moisture in it to absorb more, just like a sponge. All the extra water that it can’t absorb just runs off somewhere. In your body, if it hasn’t been getting enough water, will be unable to handle large quantities and will just move it into the bladder. That is why you end up having to urinate so much when you drink a lot more water than usual.
What is a healthy amount for you to drink is between one half and two thirds of your body weight in ounces. If you weigh 200 pounds, then you should be drinking between 100-133 ounces of water per day. This will take some getting used to, but when you and your body is getting used to it, your body is going to start believing that the drought is over so there is little need to retain as much.
How much water weight you lose depends on how much water you drink (making sure you are getting enough), how much exercise you get, and how well you eat.
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