8 Tips to Help You Lose Weight the Healthy Way
More than one-third (36.5%) of U.S. adults have obesity.
Obesity is a serious problem and is not going to get better until people recognize they can do something about it.
One way to improve this scenario is to make people aware of the risks of being overweight or obese.
There is no single cause of all overweight and obesity. And there is no single approach that can help prevent or treat overweight and obesity. Treatment may include a mix of behavioral treatment, diet, exercise, and sometimes weight-loss drugs. In some cases of extreme obesity, weight-loss surgery may be an option.
Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
Losing weight helps to prevent and control these diseases:
1. heart disease
The quick weight loss methods which have spread like wild fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are just temporary.
And worse yet, some of these methods are dangerous. Many over the counter or online weight loss products have not been tested. Nor are they required to be tested by independent or government testing labs.
It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.
8 Tips to Lose Weight the Healthy Way
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Do not starve yourself. The key to a healthier way of losing weight is: Do not diet. In fact, as I will show you later, I do not count calories either.
You may seem happy and feel that you are losing those unwanted pounds on your belly and thighs by skipping meals. But remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. So your body adjusts metabolism to compensate.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem areas (i.e. highs, buttocks, hips).
2. Start your day right.
Mom always said that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently.
Many recommend five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
I prefer 3 meals with two snacks. One snack mid-morning and the other mid-afternoon. I also prefer that my mid-day meal be the largest of the day.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. I start the day with a large glass of water (16oz.). I also have a glass of water before bed.
6. Avoid too much sugar.
Plan your meals around protein and fruits and vegetables. Some bread, rice or pasta for that carb fix that you need (more about this later). We want to eat lean meat and protein rich-foods. Sweets and pastries should be once-in-a-while indulgences only. In my meal planning, I find that an occasional adult beverage (wine) is okay too.
7. Watch your fat intake.
Eating healthy fats are important. Healthy fats are not the problem to being overweight. You need to keep fat intake at the proper level.
There is such a thing as healthy fats. Olive, peanuts and coconut oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, walk, jog, cycle or swim. Use these activities and other home chores if you do not like going to the gym and taking exercise classes.
Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.
It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
In summary, follow this 8 tips to help you lose weight the healthy way. Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.
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