It is very important to lose weight the safer and the right way, because it is going to be easy for you to keep the weight for life. Maintaining a healthy weight is key for good health.
What is the Most Important Thing to Lose Weight and Keep it?
The most important thing is by establishing a calorie deficit – This means by consuming fewer calories than your body burns per day. Through research, it shows that exercise is not the way to lose weight. A Calorie Deficit is required for weight lose, but studies shows it is easier to create and maintain a Calorie Deficit through changing your diet plan rather than exercising.
When you start a weight loss journey, focus more on what you eat than doing more training. Less training is needed also to keep fit and for weight maintenance.
How to Determine Diets that are safe and Healthy
Dietary guidelines have changed over years, as research becomes more accurate in determining what we should eat to attain optimal health and weight. It is very important to focus on the quality of food you eat to prevent weight gain and promote weight loss.
Counting calories also matters, but we must not do it alone. We need to combine it with eating quality foods. Quality is also key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight.
Examples of High Quality foods are: unrefined processed foods such as vegetables, fruits, whole grains, healthy fats and healthy sources of protein.
Examples of Low quality foods are: Processed snacks, sugar, sweetened beverages, Fried foods and foods high in saturated fats.
Low quality foods can cause health problems because they are not nutritious. More often low quality foods will cause symptoms like, dehydration, Nausea and Headaches, Constipation and Weakness and Fatigue
Tips that can Help you lose weight and keep it
By doing small steps, not giant changes, will help you to lose weight and maintain a healthy weight long-term.
The following 7 tips will help you to maintain the weight for life:
1. Prepare your meals on time
Make sure you prepare your healthy meals so that you do not go hungry and indulge on unhealthy foods.
2. Eat slowly
When you eat slowly, it allows you not to enjoy the food more, but it also makes you to be fully satisfied.
3. Keep a daily Journal
For you to keep track of what you eat, you need to keep a Journal to record everything that you eat. At the end of day or the following day you can check your progress by weighing, if you found out you have gained weight you go back to your Journal to find out what trickier the weight gain.
4. Weigh Yourself Everyday
If you are really committed to losing weight, weighing yourself every day can be very helpful. Research shows that people who weigh themselves every day are more successful with their weight loss than those that weigh themselves once a week. Weighing every day is one of the biggest benefit because you can make small changes throughout the day to help you stay on track
5. Get Enough Sleep
Through research, it has being reported that women who sleep 6 hours or fewer per night, weigh more than women who sleep 7 hours per night. This is because sleeping less increases hunger and appetite. It also leads to fatigue and results in less physical activity.
6. Do Not Skip Meals
Skipping meals causes the body to lower its metabolism, It causes you to burn less energy and can lead you to weight gain when you eat. When it is done consistently, it can negatively impact your health and lead to nutritional deficiencies.
7. Stay Physically Active
Once you have decided to go on a weight loss program, you must stay physically active, because more physical activity increases the number of calories your body uses for energy or burns off.
The burning of calories through physical activity, combined with reducing the number of calories you eat, create a calorie deficit that results in weight loss.
Most importantly physical activity reduces the risk of Chronic illness like, High blood pressure and Type 2 diabetes. It also reduces Arthritis pain and symptoms of depression and anxiety, heart attack and stroke
How to Determine Diets that are Safe and Healthy
Dietary guidelines have changed over the years, as research becomes more accurate in determining what we should eat to attain optimal health and weight. It is very important to focus on the quality of food you eat to prevent weight gain and promote weight loss.
A healthy diet includes, vegetables and fruits, whole grains, low-fat dairy products, learn protein sources and nuts and seeds.
A flexible plan allows an occasional, reasonable indulgence, if you like.
Limit the intake of alcohol, sugary drinks and high-sugar sweets because the calories in them do not provide enough nutrients, instead they makes you gain weight.
Read the food labels before you buy and eat.
Why Do You Need to lose Weight In A Safer Way and Why is Important to Keep It
Many people want to lose weight very quickly, They always want a quick fix, but they won’t be successful. This can also affect their health because when you lose weight quickly, after sometime, you regain the weight again, and the body will be more confused and not settle. If you lose weight gradually and steadily, say losing about 0.5 kilograms or 1 pound per week, you are going to be more successful and keep the weight for long-term. It is safe and very healthy to keep weight for long-term.
Healthy weight loss is not just about a program. It is about ongoing lifestyle that include healthy eating patterns and regular physical activity.
Once you have achieved a healthy weight, rely on healthy eating and physical activity, to help you keep the weight off over a long time
If you want to know more about how to lose weight the safer and the healthy way and keep it off! Please let me know on the comment, and I will be glad to help.