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- mpfree0
You want to burn fat and keep the muscle right?
Pay attention to portions.
Some people underestimate the amount they are consuming. Keep in mind that your caloric requirements are related to your size.
Play the numbers game.
Count calories, carbs, fat grams or steps, but count something, nutritionists say. You have to burn 3,500 calories more than you consume to lose a pound. If you usually eat 2,200 calories a day to maintain your weight, you need to cut back by 500 calories or increase exercise by that much to create the 500-calorie deficit to lose 1 pound a week.
Plan ahead.
Set aside some time every day to decide what you will eat for meals and snacks, when you will prepare them, what you will eat if you go out and when you will exercise.
Pile on the veggies.
Add vegetables, salads and low-calorie soups to your meal plans. Research shows that people eat the same weight of food each day, so experts believe that increasing fruits and vegetables so that meals are higher in fiber and water will help people lower their calories without feeling deprived.
Move it to lose it.
Ideally, people who are trying to lose weight should exercise for 30 to 60 minutes a day. A recent study showed that many types of exercise help with losing, and in fact, walking on your own can be as effective for weight loss as going to the gym.
Pick up the pace.
Start making small changes to your daily routine. Take a 10- to 15-minute walk before work in the morning, at lunch and then when you get home at night. Build from there. Or buy a pedometer and try to work up to 10,000 steps a day.
Watch the liquid.
Many people consume hundreds of extra calories a day with sodas, juices, alcohol and other high-calorie drinks.
Get a B mentality.
Consider yourself a B student when it comes to your diet and follow the 80-20 rule. About 80% of the foods you eat should be lean protein such as poultry, fish and beans; fruits and vegetables; low-fat dairy; high-fiber grain products; and healthier fats such as olive oil. The other 20% can be foods that are not as healthful.
Plan some 300-calorie meals.
Some examples: a BLT without mayo; one-half bagel with 1 ounce of cream cheese and a half-cup of orange juice; two poached eggs on an English muffin; a Wendy's junior cheeseburger. You can use meal replacement bars and shakes to help control calories.
Downsize your dishes.
People take less when they use smaller serving dishes and tall, narrow glasses instead of short wide ones, a study showed.
Indulge your sweet tooth.
If you allow yourself occasional treats, you're less likely to feel deprived, nutritionists say. Here are some ideas: a frozen chocolate kiss; cappuccino made with skim milk; individually wrapped mint; bite-size candy bar; gingersnaps.
Keep it off.
People who have lost weight and kept it off limit their daily calories to about 1,800 a day and walk about 4 miles a day, according to the latest study from the National Weight Control Registry, a group of 5,000 people who lost an average of 73 pounds and kept off at least 30 pounds for more than six years.