08 July, 2011
How to Decrease a Pants Size
Stepping onto a scale regularly to monitor weight loss is a frightening thought in the minds of some people. Going down a pants size is a change that proves you are losing weight, and you don't need a scale to show it. Make this happen by becoming more active and improving your eating habits. Use your pants size reduction as motivation to keep moving forward with your weight loss efforts.
Cut down on your portion sizes. Chew your food slowly and stop eating the minute you are no longer hungry. Use smaller plates to automatically reduce your portion sizes. This will still give you the satisfaction of eating a full meal, but it will have fewer calories.
Fill up on healthy foods. Choose fruits, vegetables, whole grains, lean meats, fish, beans and low-fat dairy as the main source of your calories. Keep your intake of processed, refined foods that are high in saturated fat and sodium to a minimum. Treat yourself to an unhealthy meal or dessert once a week to prevent yourself from falling off the wagon, but be disciplined enough to stop there.
Eat healthy snacks in between your meals. This will not only keep your appetite under control, but it will also boost your metabolism. Make snacks that are high in fiber and contain protein. This combination of nutrients will help fill you up. Low-fat cheese cubes with raw vegetables and an apple is an example of a healthy snack.
Drink water in between and with your meals. Avoid beverages that are high in sugar and calories like beer, wine, malt liquors, soda, sweetened teas, dessert coffees and lemonade. Stick with water to help fill your belly and to prevent empty calorie consumption. The Institute of Medicine recommends that women get about 2.7 liters a day and men get about 3.7 liters a day.
Walk briskly, run or do some other form of cardiovascular exercise. The American College of Sports Medicine recommends 60 to 90 minutes of cardio to lose weight. Exercise four or five days a week for this time frame. Alternate your intensity back and forth from high to low to boost your caloric expenditure even more.
Visit your local gym to build muscle. Perform exercises like chest presses, upright rows, bent-over rows, triceps extensions, biceps curls and leg presses. By building muscle, you will increase your resting metabolism and burn more calories every day according to the University of Michigan Health System. Aim for 10 to 12 reps in a set; do three or four sets; and work out two or three days a week.
Attend Pilates classes or check out a DVD at your library and practice at home. Pilates causes you to repetitively contract your core muscles, which are located around your waist. Perform Pilates to help tone and tighten your waist area as you lose weight. Work out three days a week on alternating days.
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