Tips for Losing Weight in a Healthy Way
Losing weight is a gradual process. The only healthy way to do it is over time, with proper diet and exercise. Over-the-top exercise and self-starving for days on end have never worked out well for everyone. Your body requires certain things from you and it’s your duty to provide it with the adequate nutrients to keep it going.
If you’re someone who hasn’t worked up a good sweat in years, then you shouldn’t start off by running miles without any rests. You won’t just be demotivating yourself as far as fitness is concerned, but you’ll also be setting yourself back months by injuring yourself. Similarly, starving yourself is also never a good idea. Overly restrictive diets can leave your body devoid of essential nutrients. You’ll feel starved and dehydrated. Keeping all this in mind, how can you lose weight without causing harm to your body?
1. Take note of energy goals.
When you’re trying to lose weight, there’s always a certain calorie intake that you have to hit in order to stay healthy. Food is the source of your body’s energy. This means that if you eat less than what your body needs per day, not only will you be losing fat, but also valuable muscle mass. The best way to lose weight is to find a balance between the calories you eat and the calories you burn. Experts say that weight loss is never just about exercise. In fact, it’s only 30 percent exercise. 70 percent of successful weight loss is a balanced diet.
2. Pace yourself.
Never try and change your lifestyle overnight. Introduce the changes you want to see gradually. Make small changes. Instead of having five biscuits, have 4. Instead of using full cream milk, use skimmed or even semi-skimmed. A permanent change in eating habits helps to lose weight and keep it off. Lifestyle changes that last a lifetime have proven to be the most fruitful in terms of long-term weight loss.
3. Get moving!
The key to weight loss is to be active. While eating less goes a long way, as far as losing fat and gaining muscle is concerned, you have to keep active. If you increase the level of exercise and decrease calorie intake, that's a surefire way to lose weight. Just make sure you're doing it right. It doesn't have to be an extreme activity you take part in. Even if it's a 20-minute walk per day, as long as you do it every day without fail, that goes a long way. Every time you do something that requires your body to move, you're losing calories. Getting your body to move doesn't mean you have to hit the gym every day. You could just skip the elevator and take the stairs every morning at work. There are various different ways to increase your physical activity.
Instead of doing it exclusively to lose weight, make it something fun, something you're less likely to quit once you've achieved your goal. You could try sports, aerobics, swimming, cycling, walking, etc. The options are endless. If you want to continuously keep track of your fitness level, it might be a good idea to invest in a good fitness tracker.
The key to losing weight is to find something you enjoy doing. Don't just lose weight with the singular purpose of losing weight. Find something that could even potentially end up being a lifelong hobby that you can share with your friends and family. If you do something you love, you’re more likely to keep doing it even while you’re on vacation or away on business.
4. Replace sugar and carbs with proteins
Cut back on sugars and starch. Avoid refined sugar, white flour products, white rice, white potatoes, and white baked goods. This will drive your hunger levels down and you will end up eating fewer calories. Instead of burning carbs for energy, your body will start feeding off of stored fat. This will reduce bloat as well as unnecessary water weight. Proteins are much more nutritious and high-protein diets can reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day.
Proteins include cottage cheese, fish, poultry, lean red meat, nuts, liver, pork, lamb, tofu, eggs, and fruits.
5. Drink more water!
Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. Instead, drink plenty of water, especially outside of meals or half an hour before. Because water acts as an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat. It will also help boost your metabolism, and cleanse your body of waste.
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