You think you’re fat. You know you’re fat. So you want to shake off those excess pounds in order to look fab. You know what, you’re not alone; losing weight has been a struggle for most people. However, forget about looking good, forget skinny jeans. There are far better reasons for you to lose weight.
People who are carrying excess pounds are more likely to face a higher-than-average risk of major health problems such as diabetes, hypertension, stroke, cancer and depression – as well as less common ailments such as gallstones and gout. These health conditions are among the nation’s leading causes of death. Fortunately, losing weight can significantly reduce your risk of developing some of these problems.
How to lose weight the healthy way
A healthy proper weight is necessary if you want to stay fit and healthy. While there are many ways of losing weight it’s still best to do it the healthy way. But what is the healthy way to lose weight? Here’s a list of what to do in order to lose weight the natural and healthy way:
1. Eat less and eat low-calorie foods.
People can lose weight on a number of different diets, as long as they consume fewer calories than they burn. According to Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital in Boston, there’s no one diet that is superior to other diets for long term weight loss and maintenance.
Remember, you don’t have to starve yourself to lose weight; in fact you shouldn’t. But be conscious about how much you are eating. When you eat, try using smaller plates and eat slowly. Learn to read nutrition fact labels and pay attention to the serving size. Fruits and vegetables are low-calorie foods so you can increase your daily intake of fruits and vegetables.
Did you know that just replacing your daily unhealthy snacks with fruits and vegetables can result in weight loss? You can also prevent hunger by snacking on high fiber calorie foods like soups and salads. Often, even small changes in your diet can help you lose weight.
2. Drink more water
You’ve probably heard it more than once that drinking more water can help you lose weight. Water does not only help boost your metabolism but it also acts as an appetite suppressant. Drinking 1 or 2 glasses of water before each meal can make you feel fuller, therefore, reducing the amount of food you eat. Did you know that you will lose 24 pounds per year just from drinking 1 glass of water before every meal?
Here’s a daily plan that you can follow. Do this for at least 6 weeks and you will not only lose weight but you will also have more energy, you will feel much healthier and more alert.
Upon waking up in the morning Drink 1-2 glasses of water
One hour later just before breakfast Drink 1-2 glasses of water
After every cup of coffee/tea Drink 1 glass of water
20 minutes before each meal Drink 1-2 glasses of water
Two hours before sleeping Drink 1-2 glasses of water
Total amount of water per day Between 1.5 – 2.5 mL
In one study conducted, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight compared to a group that did not drink more water. Although this may be very beneficial only for middle-aged and older people as studies of younger individuals have not shown the same impressive reduction in calorie intake, bottom line is, drinking water before meals reduces appetite in middle-aged and older individuals leading to decrease calorie intake and weight loss.
3. Exercise more and increase your physical activity
To lose weight you need to burn more calories than you consume. Exercise and physical activities can help you achieve this by burning off some extra calories. One of the most popular types of weight loss is aerobics also known as cardio which includes walking, running, cycling and swimming. Although aerobic exercise does not have a major effect on your muscle mass as compared to weight lifting, it is very effective at burning calories.
If you’re not into aerobics, find a form of exercise that you like or try group sports. Find ways to be more active and make it into a habit. Also, make sure you take at least 10,000 steps per day. You can use a pedometer to track your steps. Today, taking 10,000 steps a day is a popular goal because some research has shown that this can lead to a decrease in chronic illnesses such as diabetes and heart disease.
Regular physical activity is also important when you’re trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy. Most importantly, physical activity reduces the risks of cardiovascular disease and diabetes.
Following guidelines for a healthy approach to weight loss is key in reaching your ideal weight and maintaining it. It is advisable that you set guidelines for a healthy approach to weight loss and stick to them even after you reach your target.
You can start by setting achievable goals for your weight loss plan. Without setting goals, you’re likely to lose focus and discipline on your weight loss goals. For instance, you set a goal to lose 2 pounds a week and commit to it. Or set defined goals like jogging 20 minutes each day.
And don’t try to set impossible goals such as losing 30 pounds in a week because if you won’t achieve it, chances are that you will be discouraged to continue. You may also try combining your weight loss plan with ways to control your metabolism and you will reach your goal more quickly.
Losing weight the healthy way involves a commitment to your plan and patience. It involves changing your mindset and habits when it comes to food and exercise.