Almost a year ago, I started a diet and exercise regimen after finding out from my doctor that my hypertension is due to my obesity. Prior to that check-up I wasn?t really physically active, and I had the penchant for ordering fast food and snacking on junk foods. Since that day, I have avoided processed food and fast food offerings since even though they are moreish, and low-cost, they are calorie-dense, have high amounts of trans fat, salt, and simple carbohydrates, at the same time, are typically lacking of vitamins and minerals. They are also laden with food additives which are said to cause a number of health issues, including heart diseases and certain types of cancer.
Aside from that I reduced my calorie intake and incorporated more fruits and vegetables into my diet. Before starting my diet regimen, I asked myself, how many calories should I eat? I ran a search online by using the same keywords, and this generated a number of websites and blogs that featured calorie calculators which used the Harris Benedict equation. In order to figure out how many calories should I eat, I just entered my gender, present and preferred weight, and height. To reduce my weight in a safe and sustainable manner, I had to cut down 500 to 1,000 calories from my recommended daily intake.
As mentioned earlier, I ate more fruits and vegetables because they are more nutritious. Not only do these produce make me feel full quickly, they also help in curbing my appetite since they have higher fiber content. For instance, I replaced my usual potato chips with banana. There are only a hundred and fifty calories in a banana, in comparison to the whopping two-thousand calories in a bag of chips. While the amount of calories in a banana is much lower, it was more filling since it has high fiber content. I made it a habit to have a variety of produce each day, five for vegetables and 2 for fruits. I also eliminated soft drinks from my diet, and instead drank freshly prepared fruit juices, which had minerals and vitamins and phytonutrients that will keep numerous diseases at bay.
My doctor strongly advised against an exclusive fruit diet though. This is because they often do not contain the right amounts of protein you need in a day. Instead, he told me to diversify my protein intake, to include poultry, legumes, beans, nuts, and low-fat dairy instead of the usual pork and beef. At the same time, I was told to give more preference to whole grains instead of refined carbs. Lastly, I also refrained from using saturated oils when cooking, and instead cooked with healthier, unsaturated oils.
I also allotted 300 minutes for moderate cardiovascular exercise each week. I also went to the gym to lift some weights at least twice weekly. I still follow this weight loss program to this day, and so far I have lost a hundred pounds. Today, I have a better quality of life and I am able to do and enjoy a lot more things.
Making healthy food choices can help you lose weight. For instance, there are only 150 calories in a banana, compared to over 2,000 in a bag of chips. The first step to weight loss is to answer the question: ?how many calories should I eat in a day?? Find the answer here.
Source: http://newhealthandfitness.org/2012/02/25/my-weight-loss-experience-a-personal-story/
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