How to Lose Weight for Your Birthday
Being able to show off your hard work and commitment to being healthy and losing weight is much easier when you set a deadline, such as a birthday. Deadlines allow you to determine how much weight you will be able to lose by a certain date, given your everyday intake and output. The right combination of eating healthy and exercising will get you to your goal weight just in time to celebrate with your friends and loved ones.
Eating Healthy
- Discuss with a doctor or dietitian the proper number of calories you should consume each day. This amount typically ranges from 1,000 to 1,600 calories per day, and varies by gender, age, body build and activity levels. This intake should be enough to keep you full, as well as provide your body with the energy needed to function throughout the day.
- Eat smaller portions. How much you eat is just as important as what you eat. If you want to feel full, put down the granola bar and pick up a bowl of grapes or low-fat popcorn. Drinking water before a meal or snack will also help you feel full so you eat less.
- Cut back on added fat and sugar in your diet. Foods with added fats such as cheese, canned soups, cured meats and snack foods like chips and ice cream should be sparsely consumed. Replace sugary drinks like soda and juice with water.
- Avoid eating out. Restaurants typically serve larger portions that are enough to feed two people. If you find yourself going out to eat, replace typical side dishes such as french fries with steamed vegetables. Don't be afraid to ask for a to-go box to finish your meal for lunch the next day.
Exercising
- Meet with your family doctor to discuss exercise options that would be beneficial to your body. Your doctor should take into consideration any injuries or medical conditions that would hinder your ability to be involved with certain exercises.
- Partake in exercises you actually enjoy doing, such as gardening, yoga, swimming, skiing, hiking or biking, rather than routinely using only the equipment at the gym. When you enjoy exercising, you are less likely to skip out on it. Losing weight requires you to exercise at least 30 to 60 minutes a day every day or most days of the week, so don't force yourself to spend an hour doing something you dislike.
- Ask a supportive friend to exercise with you. Exercise can be much more enjoyable when doing it with someone else, especially if she is trying to lose weight as well.
- Start a strength-training routine, such as lifting weights for 30 minutes three days each week. As you build muscle mass and tone your body, you increase your metabolic rate, which supports weight loss even when you are resting. Rotate which muscle groups you work out and give yourself a day of rest in between workouts.
- Keep track of your exercises on an Internet blog, through a smartphone app or in a paper journal. You will be able to monitor the number of calories burned during each exercise and determine where you can make improvements to your routine.
