How to Lose Weight the Healthy Way

Thinking of going on a diet? Most people who go on diets don’t even need to lose weight. Pressure from media images, friends, and sometimes parents can cause you to have a distorted body image. You see yourself through a fun house mirror where you are fatter than you really are. If you’ve been starving yourself on the latest fad diet or bought a ridiculously expensive treadmill and you’ve often wondered if you’re doing it right, here are some tips on how to lose weight the healthy way.

The first thing you have to do is check if you are at the right weight for your height. The Body Mass Index (BMI) can show you an accurate ratio to estimate your weight status. Divide your weight in kilograms by two times your height in meters. Now that you know your current weight status, you can decide how many pounds you want to lose.

Don’t go into an overdrive of dieting on your first few weeks. You’ll run into problems that way. It’s also hard to get the nutrients you need if you eat less than 1600 calories per day, so don’t attempt to go below this level unless you are under a doctor’s care. You cannot make up for the nutrients you’re not getting on such a strict diet by taking vitamin supplements.

Be Patient. Generally losing weight is a strict balance of cutting back on your food intake and increasing your activity level. You shouldn’t try to rush losing weight. Suddenly running three miles a day when all the exercise you’ve done previously is standing up from the television to the bedroom would most likely result in a heart attack.

On the other hand suddenly starving yourself would result in you getting weaker or succumbing to temptation and gorging yourself. Temperance is the key. Introduce changes gradually. Aim at a weight loss of no more than half to one kilogram a week. Constantly remind yourself that patience is a virtue and the changes though slow to manifest is better than nothing at all.

Get that butt moving. Just get out there and walk. Start by building daily exercise into your routine. Try to do exercises you enjoy. Always use stairs instead of the lift in your office. Use commercial breaks between your T.V. programs to exercise. Get an exercise buddy to motivate you.

Cut back on your portions. Just try to eat 300 to 500 calories less every day. This may lead to 1 or 2 pounds less every week. It may seem slow but a year later and you’ll end up losing more than 3 stone a year. Have water instead of juice or soda during your breaks, or forego that last donut.

Breaking the fat habits. Fats are your main source of calories. Normally there is nothing that can scare the living daylights out of any dieter than the mention of fat. There are some fats that are essential for your health but generally try to cut back on your fat intake. Trim all the visible fat from the meat. Grill, bake, steam or braise meat,chicken or fish. Cut down on fried foods.

Don’t believe advertisers trying to sell you miracle foods that burn fat. Foods don’t burn fat, they make fat when we eat more than we need. Also, stay away from diets that claim you can lose weight without exercise or say you will lose more than 2 pounds per week.

Don’t forget your carbohydrates. Because of the recent trends in diets such as the low-carb diets, a lot of people run away in horror from carbohydrates. But in truth foods such as rice, bread and potatoes, if eaten with little or no fat, are low in calories and provide important B vitamins. They should form a part of any healthy diet.

Another way to lower your calorie intake is to replace the regular foods you eat with lower-fat options. Try these tips:

Switch to 1 percent or fat-free milk instead of whole milk.

Try nonfat or low-fat frozen yogurt, or nonfat or low-fat ice cream, instead of regular ice cream.

Have pretzels instead of corn chips or potato chips.

Switch your fries for a small baked potato with a little low-fat sour cream

Remember, low-fat doesn’t always mean low calorie. For example, extra sugars may be added to low-fat muffins or desserts to make them taste better. But, they may be just as high in calories as the regular kinds.


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