You may also want to record all of your physical activity so that you know how many calories you are burning. There are many apps for your smartphone that can help you track diet and exercise. Some even have a database of common meals and foods with the nutritional information and calorie count available to make it easier to watch your calorie intake.
When setting your bedtime, be aware that you may have to wake up earlier than usual to exercise.
How much soda and juice do you drink? How much sugar do you eat every day? How much white bread and pasta do you eat? How much do you exercise every week? Do you sit for long periods for work? How often do you eat out?
Always read the food nutrition labels for calories per serving, protein per serving, etc. This goes for all packaged foods. Make sure you are always doing the math for each meal.
A boiled egg with a piece of whole grain toast and half an apple. A slice of whole grain toast with 1 tablespoon peanut butter, served with an orange. A 16 oz. smoothie (437 mL) with 4 oz. (118 mL) low-fat Greek yogurt, 4-oz (118 mL) water, 8 oz. (237 mL) of almond milk and blueberries. [8] X Research source
Roasted vegetable salad with 1 cup sweet potato, 1 cup eggplant, 1 cup peppers, 3 cups mixed greens, and 3 tablespoons lite honey mustard dressing[9] X Research source 6 oz. (177 mL) of low-fat yogurt with berries and a handful of almonds (about 23)[10] X Research source Low-sodium lentil soup with labels indicating 300 – 400 calories and 20 – 30 grams protein per serving
One 6 oz. (170 g) slice of grilled chicken and 1 cup of green beans 1 cup grilled eggplant slices and 10 spears of asparagus[11] X Research source 6 oz. (170 g) broiled white fish, like tilapia or salmon, plus 1 cup mashed potatoes and 1/2 cup green peas[12] X Research source
Cauliflower Spinach Kale Broccoli Berries Apples Pears
Cutting out sugary drinks can help you lose 5 pounds in a week if you are a soda drinker. [15] X Research source You can drink zero-calorie drinks such as lemon water, hot or iced tea, and black coffee. Just make sure that you do not add sugar or milk.
Eat plain oatmeal for breakfast instead of breakfast cereals or pastries. Avoid packaged foods that list sugar, high fructose corn syrup, honey, or corn sugar as the first or second ingredient. Stop adding sugar to coffee and tea. Skip dessert.
Bread products Pasta Crackers Baked goods including muffins and cookies Potato chips
Mini-golf Hiking Dancing at a club Walking at the mall Swimming at the beach or pool
You should also try to walk or bike during instead of driving for short distances. Plan ahead for your walking trips so that you can still reach your destination in time.
Zumba Oula Boot camp Barre method Step aerobics Interval training
Running Swimming
If you have never done weight training before, start on the machines. Read the directions or ask a trainer. You should choose a specific group of muscles to train, such as arms, legs, or abs. Do three sets of 12 repetitions on each machine. [22] X Research source If you are doing free-weights, bring an exercise buddy as a spotter.
Pilates is another relaxing form of exercise that will also help you to tone your muscles.
