How to Lose Weight and Keep It Of
This is the introductory post about healthy weight lose and dieting tips.
Next few posts will be about 7 beneficial tips for losing weight.
The key to successful, healthy weight loss
Your weight is a balancing act, but the equation is
simple: If you eat more calories than you burn then you gain weight. If
you eat fewer calories than you burn, you lose weight.
Since 3,500 calories equals about 1 pound of fat, if
you cut 500 calories from your typical diet each day, you'll lose
approximately 1 pound a week (500 calories x 7 days = 3,500 calories).
Simple, right? So why is weight loss so hard?
All too often, we make weight loss much more
difficult than it needs to be with extreme diets that leave us cranky
and starving, unhealthy lifestyle choices that undermine our dieting
efforts, and emotional eating habits that stop us before we get
started. But there’s a better way! You can lose weight without
feeling miserable. By making smart choices every day, you can develop
new eating habits and preferences that will leave you feeling
satisfied—as well as winning the battle of the bulge.
Not all body fat is the same
Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.Getting started with healthy weight loss
While there is no “one size fits all” solution to
permanent healthy weight loss, the following guidelines are a great
place to start:
- Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
- Find a cheering section. Social support means a lot. Use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.
- Slow and steady wins the race. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
- Set goals to keep you motivated. Short-term goals, like wanting to fit into a dress, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
- Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.
Keep in mind it may take some experimenting to find
the right diet for your individual body. It’s important that you feel
satisfied so that you can stick with it on a long-term basis. If one
diet plan doesn’t work, then try another one. There are many ways to
lose weight. The key is to find what works for you.
Reducing calorie intake promotes weight loss—type of diet isn’t important
A major study concluded that it doesn’t matter which diet program you choose, as long as it is one that reduces your calorie intake and is healthy for your heart (low in saturated fat and cholesterol). In other words, the best diet is the one you’ll stick to, not necessarily the one currently topping the bestseller list.Authors: Melinda Smith, M.A., Maya W. Paul, and Suzanne Barston.
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