Start with finding out your basal metabolic rate or BMR. It is what your body needs to maintain normal functions like breathing, digestion etc. Then calculate your activity level and find out how many calories you intake everyday. For example, if your BMR is 1400 calories and you burn about 900 calories through your daily activities, you would need about 2300 calories. If you intake 250 more calories, you will end up weighing one pound more in every two weeks.
So you see how easy it is to gain weight. But don't worry. It is easy to lose weight in Scottsdale, AZ as well. First and foremost, meals should not be skipped. It will only make you always feel hungry and you would end up consuming more calories. Instead, throughout the day, try and eat five to six small meals. Keep a watch on the portion size. The moment you start feeling full, stop eating. Eat five types of fruits and vegetables every day. These are low in calories, keep a check on your weight and make you feel healthy and lose weight in Scottsdale, AZ.
Always opt for fresh foods than processed or packaged ones. Read the nutrition level on the packaging if you buy packaged food. A fat-free label does not necessarily mean its low in calories. A home-cooked lunch rather than eating out will help you to lose weight. But don't always be restrictive. Indulgences here and there is permitted but within a limit. Stay off drinks high in sugar content. Remember, the cream and sugar in your tea or coffee, juices, aerated drinks, ice creams — all add up to your calorie count. Rather, drink eight glasses of water every day. When you take less amount of water, your body tends to store water making you feel bloated. Limit your grocery shopping to healthy whole foods like fruits and veggies, whole wheat breads, dairy products etc. Stay away from high-calorie foods like cookies, potato chips, burgers etc.
Lastly, the two most important steps. 30 to 60 minutes of physical activity or exercise a day is a must to burn the unwanted calories. Research has shown that three 10-minute sessions a day is good enough to control your weight. Along with that, getting enough sleep is equally important. When you do not get enough sleep, two hormones — ghrelin and leptin — cause you to feel hungry and tired. Just enough to help you gain weight!