How to maintain your body weight:

1. Build a better breakfast.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.


2. Prioritize real, whole foods.
Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.
3. Know your limits with salt.
When it comes by buying snacks, a "low sodium" product has to be 140mg or less per serving — so if you're REALLY in a bind, you can follow that guideline for what to put in your cart.
4. Go for that cup of joe.
Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400mg — about a venti Starbucks coffee — daily, according to the 2015 Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

What causes all the failures in weight loss?
The wrong mindset – this is perhaps the most common reason people fail in trying to achieve fat loss. The reasons are taken from a wrong perspective and the plan is so weak and baseless. Given this scenario, the commitment to achieve a healthy and fit body dies with the intention. As a result, fat loss becomes just a mere memory and reduction of waist circumference is just a dream.
This should not be your story. Healthy weight loss is possible for everyone and it can be achieved with some lifestyle modification. The whole idea should be focused on a long-term basis rather than on short term. This means that you should want to lose weight in order to live healthy for the rest of your life and not to temporarily fit into your bikini for the summer season.
It should be remembered that achieving a healthy weight is just half of the objective. The second half is maintaining it. How can this be done?
There is no need to spend endless hours in the gym or go through starvation. A little adjustment with how you live your everyday life can make a difference. It is all about balance and making the right choices without necessarily depriving yourself.
Start with the easy steps if you really want to treat your body to some inch loss. Keep in mind that even the most daunting – most difficult task – starts with the first step. These basic lifestyle modifications can make a huge difference in the long run.
•Instead of using the lift, climb the stairs. Start with 2 flights of stairs and gradually progress. Stair climbing burns 7 times more calories than using a lift.
weight-loss fat loss
•There is something relaxing and calming about taking a quiet walk around the park or neighborhood or wherever you feel comfortable. Walking is the most basic cardio exercise. You can decide on your pace and still burn fat regardless of how slow or how fast you go.
walking cardio exercise

•Do the squats. Incorporate squats in your daily activities. You can squat while brushing your teeth, while in the shower while watching TV or even while waiting for the microwave. Doing some squats several times a day regardless of how long can lead to fat loss around the most problematic areas in the body like the hips, thighs and legs.



•Modify your diet. Do not starve yourself. Just make some adjustments with your list of groceries to make some room for the healthy stuff. How about some mixed fresh fruits for dessert instead of a cake? Skip the mayonnaise and go for yogurt or hung curd. Instead of heavy salad dressings, use olive oil and lemon. Choose millets like sorghum (jowar), pearl millet (bajra), finger millet (ragi) instead of wheat. Brush your parathas with oil instead of using 3 to 4 teaspoons of oil while roasting.

•Carefully select your groceries. To modify your lifestyle and achieve a healthy weight loss, you might need to modify your grocery list as well as diet chart to reduce weight. It is time to choose healthier snacks like fruits and vegetables instead of chips; and healthier food options like lean meat, chicken breast, fish, whole grain products and everything that is low in fat

•Limit the number of times you eat in fast food, cafes and restaurants. Distract yourself with the idea that you are saving money and not going on a diet. Whenever you feel like dining out, safe-keep the money intended for fast food or restaurant as savings, and then look for something else to eat at home. Doing this often can save you a lot of bucks while at the same time helping you lose weight as well

•Sleep early and say “no” to midnight snacks. Late night snacking is one of the main culprits why a lot of people gain so much weight. Adjust your sleeping schedule and avoid eating heavy meals four hours before going to bed. This may be quite difficult to do but it can benefit you a lot if your goal is to achieve a healthy weight through lifestyle modification

•Drink lots of water. Water can flush out the toxins from the body. It can help in reducing hunger pangs, and best of all, it does not contain any calories. To modify, infuse some mint, lemon and cucumber slices for a refreshing beverage. This can reduce bloating as well.

•Do some household chores. Forget about staying all day on your computer and gadgets and start moving around. In short, do not be a couch potato. Change your sheets, do the laundry, clean the yard, take your dog out for a walk or sweep the floor – anything to keep your body moving. This can make you more productive during the day and reduce the amount of time you spend on your electronic devices. Play songs that can stimulate and inspire you to move around

•Engage in outdoor activities. This is an excellent way to bond with friends and family. Go swimming, biking or running around a scenic view. Join running marathons for beginners and collect certificates or even medals as memorabilia. Organize a sports fest with family and friends for the weekend and come up with fun games. This is much better than doing a movie marathon or playing video games. Serve healthy food as well to encourage everyone to appreciate healthy lifestyle. This could be a regular event that everyone can look forward to.

HOW DRINKING MORE WATER CAN HELP YOU LOSE WEIGHT

You’ve probably heard it more than once: drinking more water will help you lose more weight. But does water really help weight loss? The short answer is yes. Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight. What can you do to make sure you’re drinking the recommended eight to ten eight-ounce glasses per day to keep yourself hydrated and encourage weight loss?

STEP 1: DRINK BEFORE YOU EAT

Because water is an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat. Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You'd lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal. Our Gaiam Stainless Steel Water Bottle is a great way to make sure you are getting the right amount of water before a meal.

STEP 2: REPLACE CALORIE-FILLED DRINKS WITH WATER

Ditch the sodas and juice and replace them with water to help you lose weight. If you think water tastes boring, add a slice of lemon. A glass of water with lemon is a recipe for successful weight loss because the pectin in lemons helps reduce food cravings. Think water doesn’t really help with weight loss? Give up those sugary drinks for just a few weeks and see the difference.

STEP 3: DRINK IT ICE COLD

According to the editorial staff at WebMD, drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight. Plus, ice cold water is just so much more refreshing than water that’s room temperature. Our new 32 oz. Stainless Steel Wide Mouth Water Bottles merge style with functionality and can ultimately give you the tools you need to start losing weight and boosting your metabolism.

merge style with functionality and can ultimately give you the tools you need to start losing weight and boosting your metabolism.

STEP 4: HIT THE GYM

Because drinking water helps prevent muscle cramps and keeps your joints lubricated, you can work out longer and harder. Just another way that proper hydration helps you lose weight. Whether you prefer Rodney Yee’s calm guidance or Jillian Michaels’ intense push, we have plenty of options to make your weight loss strategy fit your busy lifestyle.

STEP 5: MAKE SURE YOU DRINK ENOUGH WATER

If you really want the water you drink to help you lose weight, you should follow the “8x8” rule recommended by most nutritionists: Drink eight eight-ounce glasses of water per day for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily, or less water if you drink other beverages like herbal tea (make sure they are decaffeinated).

Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville, says the amount of water you need depends on your size, weight, and activity level. He adds that you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.

How do you know if you’re getting enough water? A general rule is to check the toilet after you’ve gone to the bathroom. You’ll know you’re well-hydrated if your urine is clear or very light yellow in color. The darker your urine, the more water you need to drink, especially if weight loss is your goal. Try this Water Intake Calculator to see if you're staying hydrated enough for your weight loss goals!

This Equation Shows You Exactly How Many Calories You Should Be Eating a Day

Don't eyeball it, calculate it.

Everyone has been told that calorie-counting is the most effective way of lowering the scale and cutting the pounds. An average woman is said to require about 2000 calories per day to maintain a certain weight, and 1500 calories to lose one pound of weight per week. The average male is similar, but slightly raised: he needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. The general rule of thumb deemed by society is to exercise more and eat less.
However, the math is not quite that simple. These rough estimations don’t consider numerous factors that would significantly sway the numbers: age, height, weight, or activity levels. While you may think that frequent exercise is the best way to lose weight, it is not a transmutable technique for eating smart. (These are other weight-losing myths you need to stop believing).
Fortunately, calorie counting doesn’t have to be a total guessing game. Instead of using exercise as a mere safety net for your eating habits, use this elementary equation to pinpoint exactly how many calories you need per day.
The calculation is called the Mifflin-St Jeor equation, a formula that has been shown to be the most accurate way of estimating calorie needs in numerous studies by the ADA (American Dietetic Association).

Begin by getting an idea of your basal metabolic rate (BMR). Your body must breathe, blink, grow cells, and keep your heart beating on a daily basis. Staying alive isn’t an easy task, and it needs calories to do so. This number reflects an estimate of how many calories you would burn if you were to be hypothetically resting in a sedentary state for 24 hours. In other words, it represents the minimum amount of energy mandated to keep your body barely functioning, i.e. breathing and pumping blood.
For men, the equation is as follows: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5. The equation is slightly different for women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.
For example, if you were a 140-pound, 30-year-old, 5-foot-6 woman, your BMR calculation would look like this: 10 x (63.5) + 6.25 x (167.6) – 5 x (30) – 161 = 1,371.5.
Use this BMR number as the foundational reference point for safe weight loss. According to the Academy of Nutrition and Dietetics, your calories should never dip below 1,200. Doing so could mean your muscle mass starts decreasing, which means you won’t have enough energy to fuel daily activities.
Now that we’ve figured out the bare minimum of calories your body demands, we can’t forget to account for the actual things you do throughout the day that burn these calories; walking to work, playing sports, doing yoga, or even watching TV all strip away those units of energy you consume. An easy way to do so is via this interactive calculator from the United States Department of Agriculture (USDA) that incorporates your activity level and BMR to give you an estimate of how much you should eat in order to maintain your current weight.

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However, if you want to do it yourself, here is a general map to follow. The final number is the recommended calorie consumption per day—tailored just for you:
BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)
BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)
BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)
BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)
BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)
After all that, it’s important to note that this number isn’t necessarily something you should streamline your collective focus into. Although this does stand as the ideal formula to use as a guideline, weight loss boils down to more than just a number. Living your healthiest life doesn’t equate to shedding pounds, and obsessively counting calories can spiral one into an overly compulsive diet with dangerous downfalls. The induced stress can actually raise your cortisol levels, making it even harder for you to lose weight.
In essence, be conscious of your healthy caloric intake, but it’s wiser to concentrate on what you’re eating than how much. Your body knows best what it wants, so if it’s asking for fuel, indulge it, don’t spoil it. 

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