How To Lose Weight Healthily
Weight loss is a topic that is on a lot of people’s minds. There are indeed a lot of ways to lose weight but given the body’s relatively delicate equilibrium it can be difficult to know what works, what doesn’t work, and what is unhealthy. Losing weight by itself is a difficult thing for many people even if they are perfectly equipped to do so, as there are several psychological and physical hurdles involved. If you are looking to lose weight in a healthy way, here are a few things to keep in mind.
Knowing what diet you want to follow is a great way to start losing weight. Thinking about your life and habits in the long term, it’s a smart move to choose a diet that is enjoyable and sustainable. Crash diets and other fad diets can quickly leave participants frustrated and back at square one. When choosing a diet that works for you, however, you should make sure to be careful that the diet in question is actually healthy. Some diets like the ketogenic diet, for example, are situationally useful and should not be considered a one-size-fits-all solution. Ketogenic diets may also have benefits for people with epilepsy, but if you are changing your diet to help mitigate potentially major health issues make sure to talk to a doctor before making your decision since going on the wrong diet at the wrong time can cause serious health problems as well.
Utilizing an exercise regimen is another thing that you should seriously consider. Ideally, it would most helpful to include a range of strength and aerobic exercises in your workout routine along with a judicious inclusion of stretching. Focusing on your form is important as well since it is easy to hurt yourself while you are working out if you aren’t careful. Being healthy is great, but if you are passionate about staying in shape you should make sure you remain aware of your limits.
You should also have a goal for what you want from your exercise regimen and stick to it. Perseverance, in this case, is one of the key factors in achieving your goals both in terms of diet and exercise. Many people have trouble with this, however; in fact, 73 percent of people fail to stick with fitness-related New Year resolutions, so if you feel like you are struggling you are in good company. If you’re suffering from a specific health problem that you are looking to solve through weight loss, on the other hand, then it might be a good idea to get a professional opinion on what you should do as well. Health insurance is one possible factor that prevents people from seeking a professional opinion on such matters, understandably, since health insurance plans can be costly for many people. If you compare health insurance with iSelect, you could potentially find a plan that works for you since not everyone has access to universal healthcare.
Avoid setting your daily calorie goal too low
This can actually prevent you from losing weight. When you skip meals or consume too few calories, your body starts to store calories as fat instead of burning them.
Build in some flexibility
Add your own personal preferences, and include flexibility in both your food and physical activity choices. Plus, consider your preference to diet all alone or if you prefer support from a friend or group.
Increase your physical activity and make this a part of your plan
Consider expanding on activities you already enjoy, like walking, Zumba dancing, biking, or yoga. Establish a physical activity routine that you can live with, for the long run. An exercise routine that includes aerobic activity and muscle development is ideal, but just increasing your level of activity is a great place to start.
Set your activity goal
Work towards 150 minutes or more per week of moderate physical activity, or 75 minutes of more vigorous aerobic activity or exercise, spread evenly throughout the week.
Recognize the difference between physical activity and exercise
Physical activity includes the things you already do every day, such as walking, housework, yard work, and running around in the yard with the kids, grandkids, or the family pet. Exercise involves structured, scheduled, and repetitive forms of activity that you do regularly.
Include items from each food group, for every meal, in your plan
The 5 food groups include fruits, vegetables, grains, protein, and dairy. Your plate should be halfway covered with green vegetables and fruits, and the other half with protein and grains. The best dairy products to include in your diet are fat-free (skim) and low-fat (less than 1% fat).
Avoid empty calories
Solid fats and sugars add calories but no nutrients to the foods we eat. Examples of foods with empty calories include cakes, cookies, pastries, pizza, ice cream, sodas, sports drinks, fruit drinks, sausage, hot dogs, and bacon.
Choose healthy frozen prepared dinners
Clearly, preparing your meals with fresh ingredients is the best and healthiest way to go. But everyone has days when cooking meals from scratch just doesn’t fit into the schedule. Frozen dinners have evolved over time, and there are some healthy options out there.
Check calories on food packaging
It’s easier to watch calories and enjoy eating by buying pre-portioned food. 100 calories per bag popcorn, 110 calories per ice cream bar, even snacks in portioned bags allow you to monitor calories and reduce the urge to eat too much.
Include cultural and ethnic foods in your plan
Specific cultural or ethnic preferences are a way of life for many people. Include your favorite, but healthy, cultural and ethnic food choices in your weight loss plan