How to Lose Weight Safely
While the myth of ‘losing 5 pounds in a week’ attracts many people, it doesn’t guarantee long-term results. It is also best to consult a weight loss expert. A weight loss clinic will help you choose an appropriate program with guaranteed results.
There are several ways to lose weight safely and achieve lasting results. Here are some expert-backed tips on how to lose weight safely.
Implement Behavioral and Lifestyle Change
Most people think of diet checks when planning a weight loss journey. It has a part to play but is not the ultimate solution. First, dieting can be uncomfortable and mostly leaves you feeling hungry, and as a result, you will find yourself constantly thinking about food. Instead of dieting blindly, consider your weight issue a health problem and work on achieving a healthier lifestyle.
If you want to achieve a healthy body weight, first, you must consider what you eat, how much you exercise, and every other factor that can impact your weight, e.g., sleep or stress. However, setting specific, measurable, achievable, and time-sensitive goals would be best before starting your weight loss journey.
Consider a Gradual and Sustainable Weight Loss
While the internet is flooded with fast weight loss solutions, it would be best to consider gradual weight loss. So, rather than saying you want to lose 20 pounds and overwhelm yourself with an unachievable goal, set achievable goals that will eventually have you achieve your ultimate goal.
Additionally, it is prudent to avoid fast weight loss solutions. This is because fast weight loss is likely to result in excessive muscle mass and water loss instead of fat mass. But, according to weight loss experts, it is crucial to maintain your muscle mass when losing weight to ensure the utmost metabolism (burning of calories). Studies have shown that people who lose weight fast will likely regain it once they stop exercising or dieting.
Control Your Food Portions
In addition to observing your diet, you must learn how to control your portion sizes when losing weight. Age, gender, and activity level will determine the amount of food one consumes. It is also best to avoid overeating when you are on a weight loss program, and one of the best ways to do so is to use small plates.
Additionally, avoid skipping breakfast. In addition to making your body miss essential nutrients, skipping breakfast will make you snack more and eventually eat large portions. It is, therefore, essential to ensure timely eating to avoid overfeeding.
Reduce Ultra-Processed Foods Intake
Regarding losing weight, what you ingest is more critical and can promote or frustrate your weight loss efforts. Reducing sugar and fast-metabolized carbohydrates is one of the healthiest ways to promote your weight loss process. In this case, you are particularly cutting on high-glycemic-load food intakes such as sweets, soft drinks, and processed carbs.
You should also avoid fast foods such as French fries, crackers, chips, chocolates, and sweetened cereals. If you cannot identify processed foods, always check on the ingredients. Any food that contains five or more elements, e.g., preservatives, flavors, artificial colors, or sweeteners, is considered processed food.
Eat More Vegetables
Most people think of eating a low-calorie diet when they think of weight loss. However, a low-calorie diet can be very unpleasant, thus making most people quit it. But did you know eating more vegetables can be more effective than a low-calorie diet? That’s correct; besides, they have plenty of nutrients and numerous health benefits. So how does eating vegetables promote weight loss?
According to weight loss specialists, plant foods are rich in water and fiber, both calorie-free. So when you eat, they only fill up your stomach, relieving you from hunger and thus reducing snack intakes. For example, you can start your day with green smoothies and take some cut-up vegetables or salad with lunch, followed by fruits for dessert. For supper, incorporate vegetables with your pasta and stir them into soup.
Increase Protein Consumption
One of the basic requirements for safe weight loss is maintaining your muscle mass, and the best way to do so is by increasing your protein consumption. Besides, consuming protein reduces appetite, hence reducing the craving for snacks. However, it is also worth controlling the amount of protein you serve per meal. Experts recommend one serving of high-quality protein per meal.
For example, two scoops of protein powder or four ounces of chicken breast can control your appetite and sustain your body weight. However, women aged 50 years or older require more protein intake than men. This is because women experience a decrease in estrogen as they grow older, and as a result, they lose skeletal muscle mass and strength.
Drink More Water
Drinking more water can promote weight loss regardless of whether you are dieting or exercising. First, water increases satiety, thus combating hunger and sugar cravings. Secondly, water is necessary for lipolysis, the process in which your body burns fat to release energy.
Experts recommend the eight-by-eight rule, the minimum water recommendation, which states that one should drink at least 8 ounces of water eight times a day. Also, drinking water before meals can also promote weight loss.
Avoid Skipping Breakfast
Most people imagine skipping breakfast can promote weight loss, which is unfortunately false. On the contrary, it has been associated with excessive weight gain and obesity. Additionally, skipping breakfast means missing essential nutrients like iron, calcium, or vitamins, thus leading to a poor diet overall.
However, not every breakfast will do. Focusing on eating a well-rounded breakfast is crucial when trying to lose weight. You will need a sugar-balanced meal with healthy fat, ample protein, and quality carbs.
Increase Your Movements
While having a planned exercise is vital when trying to lose weight, increasing your movements can also promote the process. For example, you can take stairs instead of a lift, carry a basket when shopping rather than push a trolley, or walk to the grocery instead of driving. These movements can burn hundreds of calories, thus reducing your body weight.
With that said, stop further weight loss once you have achieved an ideal body weight. Do not overdo it.