How to lose weight the healthy way
The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.
For example, someone who hasn’t exercised for years shouldn’t rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you’re also far more likely to injure yourself and set your fitness levels back further.
When just starting out with exercise you should always start off slowly and never over do it in the first few sessions. Get used to the few exercise’s you are doing and then after about 4 weeks start adding more exercise’s to your routine.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients and vitamins that your body needs.
So, if you need to lose weight, what should you do?
Energy needs and weight loss
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you’ll gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
Reduce the amount of calories you eat and increase your levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you’ll lose the same amount.
You’re also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life.
Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.
Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming cycling, gym workouts or working out at home will all improve your fitness levels.
Most of the exercise’s above are cardio workouts which are good fat burners and good for the heart. The gym workouts are ways to target specific muscles as my videos will show you. Combining the 2 types will get faster results all round.
Reduce your calorie intake
If you’re overweight, you can’t continue with your current eating habits if you really want to lose weight.
It’s not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn’t mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.
In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.
This doesn’t mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
If you are just starting out with a workout routine your body will be asking you for more food so this is the time to start dropping out a fair bit of that junk food. Don’t over fill the fuel tank with the wrong fuel.
Below are ways to reduce calorie intake without having to alter your diet significantly.
1-Replace sugary fizzy drinks and fruit cordials with water or sugar free/ No added sugar drinks.
2-Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
3-Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
4-Stop taking sugar in tea and coffee or use sweeteners which is what I have done for years.
5-Have smaller portions of the food you enjoy.
6-Avoid having a second helping at dinner.
7-Cut out unhealthy treats – such as sweets, sugary biscuits and crisps between meals.
8-If you have to snack between meals try fruits or low fat yogurts.
9-CUT DOWN ON ALCOHOL INTAKE. This is the one we have all been dreading. Most people think they are drinking way less than they really are. Work out how much you are drinking in a week then work out how much you are drinking in a week without lying to yourself. 1 bottle of wine is from 650 to 1000 calories- 1 pint of beer has about 180 calories. Think of how many calories you could drop out if you cut down on alcohol.
All these things will influence your health in a positive way.
Finally, don’t be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you’ll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to ‘need’ something extra for lunch.
Irregular eating habits also disrupt your body’s metabolism, which makes it harder to lose weight in the first place.
To sum up what I am saying above.
Start doing regular exercise and do not make drastic changes to your diet, just cut out as much junk as you can and start to eat a bit more healthy.
Its as simple as that.
I hope I have helped you with your 1st steps towards fitness.