The Fundamentals Of Safe Weight Loss

Posted on 28th June 2012 in Health & Fitness
The Fundamentals Of Safe Weight Loss

There are countless unhealthy misconceptions and practices about losing weight that safe weight loss methods are already slowly fading out. Most people nowadays look for fast and easy ways to lose weight without even looking at the health implications of their actions.

Often, people resort to weight loss pills that promise to promote weight loss without the need to eat healthy and exercise. Well, a quick method to lose weight is surely more appealing. However, most of the time these methods are rather drastic, unsafe and unhealthy. You would not want to adversely affect your health while trying to lose weight, right?

Jillian Michaels Weight Loss Program

Evidence shows that people who lose weight gradually and steadily are more successful at keeping weight off compared to those who lose weight drastically. Experts say that an individual must not lose more than 0.5kg a week or 10kg in six months. Those who go through a weight loss boot camp can lose more weight healthily but under the supervision of a health or fitness personnel.

Basically, a healthy weight loss would require you to lessen your calorific intake by choosing your food and regulating your portions wisely. In addition, you also need to increase your levels of activity to create a calorie deficit.

5 Basic Tips For Safe Weight Loss

Now that you have understood the basics about safe weight loss, let me share with you some tips that you can use as guidelines when you decide to start adopting a healthy weight loss plan:

1. Set specific and realistic goals.

Goal setting is a vital part of your weight loss journey, so you need to be sure that you do it right. It is best to set both short-term and long-term goals short term goals will help motivate you along the way and your long-term goals will jeep you focused.

You need to also make sure that the goals you have set for yourself are well within reality. Do not aim to lose 40 pounds in 2 months, you will just end up feeling frustrated. A goal of losing one pound per week is more attainable and realistic.

2. Be careful with fad diets.

Fad diets are basically diets that promote rapid weight loss in a short time. Most of the time, these diets become incredibly popular for a period of a few months to a few years and then fade into obscurity.

Some of the most popular fad diets are the grapefruit diet, the South Beach diet, and the Atkins diet. Although some of these diets can work safely if done properly, they have the possibility of causing severe nutritional deficiencies. Hence, it would be best to avoid them and instead adopt a long-term diet plan.

3. Build your diet plan around the principles of the Food Pyramid.

The Food Pyramid is an outline of what a person needs to eat each day a general guide that lets you choose a healthyl diet that’s right for you. It advices a person fill majority of his diet  with breads, cereals, rice, pasta, vegetables, and fruits, consume 2-3 servings from the milk group and 2-3 servings from the meat group and to go easy on fats, oils, and sweets.

So basically, the Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.

4. Drink at least 1.5 lt/3 pints of water per day.

Water is essential for life but it can even be more important if you are trying to lose weight. A study shows that people who drink an average of 6 cups (52 ounces) of water each day consume 200 fewer calories a day.

The same study also revealed that these people drank less sugary drinks and were less likely to reach for junk food for snacking. So be sure to drink as much water as you can. Experts advice 8 to 10 glasses per day and to make water as the main drink, if not your only drink.

5. Exercise.

When losing weight, 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, creates a “calorie deficit” that results in weight loss.

When choosing a physical activity or exercise, you should opt for activities that are at par with your physical condition and activities that you find enjoyable. This way you will have a high chance of sticking to them.

Healthy weight loss isn’t just about a short term diet or program. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Losing weight is not easy, and it takes commitment. But if you are determined, you will surely get to your goals healthily and safely.

Eat More. Burn More.


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