Healthy Weight Loss for Beginners

Healthy Weight Loss for Beginners

You are probably reading this because you are among the thousands of people who are overweight or obese. It is encouraging that you arrived at this article because you want to find out how to lose weight the healthy way. This post will not try to sell you anything or convince you to follow any weight loss diet. Weight loss has nothing to do with crash diets or chemicals (weight loss pills). Weight loss is a process that has to be done in a gradual and healthy way. If you try to lose weight too fast either by dramatically reducing the amount of food you eat or by start exhausting exercises then it is more likely that you won’t achieve the desire results. On the contrary you may end up with bulimia, injuries or other more serious health problems. The proper way to lose weight is based on health guidelines such as the ones described below.

Weight loss is the deficit created between the calories consumed and the calories you burn. The bigger the deficit the more pounds you will lose. The important question is how you achieve this deficit in a fast and healthy way. The first thing you need to understand is that you need to approach this process gradually. Do not rush into getting results. Our body and mind function in such a way to protect us. If you dramatically reduce the calorie intake then this will signal functions in our body that will slow down the burning process. This is because our body tries to protect us from losing weight too fast and saves energy to withstand this drastic change. So, you need to plan your actions and gradually reduce the amount of calories you eat. It is not normal to eat less than 2000 calories per day and also it is not normal to lose more than 1 pound per week.

Once you have understood that the process will go gradually your next step on how to lose weight healthy is to see how you can reduce the amount of calories you eat on a daily basis. We mentioned above that you should aim for a 2000 calorie diet. This means that foods and drinks that contain a lot of calories should be removed or replaced from your daily intake. Create a list of everything you eat or drink on a normal day and make the calculation. Identify which items are loaded with calories and fat and replace them with low calorie and low fat foods. For example you can replace a normal yogurt with low fat yogurts; you can replace fried food with boiled, meat with fish etc. Also you should not forget that drinks also contain calories and sometimes a lot. Besides water which has 0 calories other beverages we drink daily may be loaded with calories and fat. For example a cream frappuccino you buy from a coffee chain may contain up to 1000 calories! Drinking this alone can cover the 50% of your daily calories allowance. Also a regular soft drink has aprx 200 calories. If you can just replace that with a light soft drink (3 calories only) you immediately save 197 per day. Multiply that by 30 and you can see how many calories you could save by just replacing regular soft drinks with light soft drinks. Other drinks you should avoid are cocktails that contain a lot of sugars and alcohol.

Diet is one of the ways to reduce the amount of calories you eat. To lose weight you also need to increase the amount of calories you burn. The best way to do that is through exercise and physical activity. There are various ways to increase your levels of exercise and physical activity. One of the ways is to join a gym and do some aerobic exercises and weight lifting. Other ways is to start walking or running on a daily basis (at least 20 minutes per day, 4 days per week). You can also combine the two for better results and also the variety will keep you motivated and not getting bored. Finally you should not forget that any sport or hobby that involves physical activity can help you lose weight. There are many examples such as cycling, basketball, football, gardening, etc that can give you both pleasure and results.

how to lose weight healthy

 

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