The best way to get to your desired weight and maintain that weight for a long term is to lose the weight safely and at a realistic pace. There are several ways you can do this but to make sure you are losing the weight safely, make sure you always speak to your doctor before starting a new fitness regime or diet.
Safe Ways to Lose Weight
When talking about losing weight safely, the first thing to do is to diet safely. You can achieve your safe and realistic weight loss goal by reducing your calorie intake to between 300 to 500 calories daily. If done properly, you will be able to safely lose 1 to 2 pounds of weight per week. Although this may seem much, it would only be equal to between 26 and 52 pounds of weight only in 6 months.
When you set up small and realistic goals, you will lose weight safely and you will be able to maintain the new weight for a long term. Eating different vegetables, starchy carbohydrates, whole grains and fruits will keep you fuller and less likely to snack. These foods are the best way to maintain healthy eating and weight loss.
Increase Your Activity
Increasing your activity level will help you to lose weight safely. This is because staying active helps to burn calories. You will lose weight if you eat a balanced diet with fewer calories and with a greater amount of activity. Adults are advised to stay active every day and they should be able to complete at least 150 minutes of moderate aerobic exercise (such as walking at a fast pace or cycling) per week.
On the other hand, you can complete at least 75 minutes of energetic aerobic exercise (such as playing football or running). You can also include strength exercises into your workouts. These exercises work on all major body muscles like shoulders, arms, back, abdomen, chest, hips, and legs muscles.
Try Taking Some Healthy Substitutes
If you are trying to lose enough weight safely, try to substitute high-calorie food for similarly tasty alternatives. Some of these include taking a handful of unsalted nuts instead of your cereal bar; switching a high-calorie coffee like mocha or latte for a lower calorie Americano; or grab carrots and crunchy peppers and dip them into low-fat hummus as a substitute for crisps and dips.
This is very important when trying to lose weight safely. You must always know how to control your portion sizes to be successful in your weight loss mission. This is because losing weight is about consuming a healthy and balanced diet. Although portion sizes depend on several factors like gender, age and activity levels, below are the rough estimate of the portion sizes of some foods:
➢ Milk – 200ml
➢ Bread – 1 medium slice
➢ Beans or pulses – 4 tablespoons
➢ Pasta and rice – 2 to 3 tablespoons
➢ Hard cheese – Take the size of a matchbox
➢ Cooked meat – Take the size of a deck of cards
Above all, try to make use of the above tips to lose weight safely. You can consult with your doctor for more information about safe weight control tips.