Today we are sharing ten tips to lose weight and successfully keep weight off. Safe weight loss tips.
To lose weight there are no secrets or magic formulas â€“ just hard work, dedication, and endurance
Being overweight or obese is one of the most relevant risk factors that opens you to a bigger risk of a heart disease. Obese people often have high levels of cholesterol in blood, hypertension, and diabetes. All these are the silent killers that rob families of thousands a day or their loved ones entirely.
If you prefer to lose weight, in a healthy way, then do follow a balanced and varied diet in which there are no shortages of good fat, proteins, carbohydrates, fiber, vitamins, and minerals.
Don’t forget to increase your physical exercise in your daily routine. Recent studies have shown that weight loss combined with exercise is much more effective in obese older adults.
Try to move as much as possible during the day. You can always use the stairs instead of the elevator, walk instead of drive, get off the bus a couple of blocks before and walk to your work. In short, eat less and move more.
To reduce the excess of body weight successfully and healthily, it is important that you consider the following aspects:
1. What works to lose weight?
If you have decided to reduce your weight because your doctor has advised you or because you want to take care of your health, you have already taken a big step. It is recommended that you go to a nutritionist to lose weight effectively, safely, and healthily. It will also help you to change your eating habits. It is important to be motivated to carry out this task. Will and determination is needed. But it’s possible, and with help, it’s easier.
Other benefits of slimming
You will improve your blood pressure and levels of cholesterol as well as glucose in your bloodstream. These health benefits are visible even with a modest weight loss. If you have low weight, you will also increase your physical health, your level of energy, physical mobility, even your overall mood will benefit and of course your self-esteem.
2. Set realistic objectives
You can’t pretend to lose five pounds in a week. Nutritionists recommend losing between 5 to 10 percent of your body weight, that is to say, little by little. We’re talking about 1 to 2 pounds a week of weight reduction in the first few months for the diet to be really effective.
3. Lose weight little by little
It is shown that people who try to lose weight quickly recover it right away. Those who follow miracle diets get tired and after the 6 months they have abandoned them and the excess weight returns.
Losing weight slowly but surely
The diet should allow for a gradual and definitive weight loss. Which will help you reduce your body fat, limit protein loss, and prevent your basal metabolism (calories that we burn at rest) from diminishing when we lose weight quickly.
If you have ten pounds left, take a year to lose them. You better reduce your weight by 2 or 4 pounds a month, but be consistent. After the year you will have reduced many pounds of excess weight and you can also keep your ideal weight with ease.
4. Reduce calories
The best diet is to eat less, but in a balanced way. The ideal is to follow a hypocaloric diet (i.e. low in calories). But never below the 1,500 calories a day, and it is always better to be guided by a healthcare professional to avoid nutritional imbalances.
Remember that to lose weight, you have to spend more calories than you consume. To lose between 1 and 2 pounds a week (a pound equals 3.500 calories) you will need to reduce your caloric intake by 500-1000 calories per day. To do this, it is important to know the how much calories your food and serving portions contain. You can download apps to make it easier.
Although the rush and the short time are part of our lifestyle, and we believe that there is no room for anything, there is always time to eat healthy so why not replace that fast-filled burger with calories on the bar or a light pasta salad with tomatoes, corn, York ham and oregano?
5. Control anxiety and stress
One of the difficulties in losing weight is anxiety. Are you one of the people who fret constantly or just had to do something immediately without feeling comfortable until you do something? You worry too much and think too much about your weight loss or fitness goal? Something is overburdening your mind? It is important that you try to control these binges and emotions because without noticing it, you mind tend to binge eat and ingest many calories in a short time. If you can’t help it, choose an alternative activity that distracts you like going for a walk, calling a friend, reading, or going for a relaxing bath.
6. Not all diets are worth it
Do not follow radical diets, avoid eating only once or twice a day, or do uncontrolled fasts as the nutritionists warn these habits are very dangerous to health.
A regime should never be drastic because we not only abandon it quickly, but it will also harm us for the lack of nutrients. A balanced diet should include fats, proteins, carbohydrates, vitamins, and minerals.
7. Eat well for slimming
Your diet must be varied, healthy, and pleasant to the palate. It’s not about banning food. Put delicious food on your plate but in proper proportions. Choose a proper diet with healthy fat, including vegetables, fruits, legumes, whole grains, and lean fish or meats (chicken). You can be vegan / vegetarian too if you wish but make sure you still get the proper nutrients your body needs.
8. Take care of sleep and rest hours
Sleeping more than nine hours each night protects people with genetic predisposition to obesity, according to a recent study by the University of Washington. Research revealed that those who slept more were not only thinner, but also had less risk of gaining weight. There are many remedies to combat insomnia.
9. Make five meals a day
It is advisable to eat at least four times a day, although it is ideal to distribute the food in five shots. That way, you will avoid fasting periods, that not only will not help you lose weight, but instead deactivate your metabolism to store body fat.
10. Practice a physical activity every day
To ensure energy expenditure it is essential to exercise regularly. Practice a physical activity every day for at least half an hour. It will help you burn calories, control stress, raise good cholesterol (HDL) and reduce the accumulated fat in your body. Aerobic sports such as swimming, biking or walking at a brisk half-hour are especially indicated. Exercise helps to lose weight in a healthy way.
Remember if you want to lose weight successfully: Do it little by little, eating less and exercising more.
Check out these other articles
DHHS, AIM for a Healthy Weight, page 5
NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
Villareal DT, Chode S, Parimi N, et al. Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med 2011; 364:1218