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Best Method to Lose Weight Safely And Maintain A Healthy Body Weight
What is the best method to lose weight? The healthiest way to lose weight is is to gradually implement lifestyle changes
and adopt healthy eating habits. The answer to the question "how do I lose weight?" is simple:
To achieve a healthy body weight, you have to eat less calories and burn more!
How To Lose Weight Safely?
Diet pills and crash diets do not work. The best method to lose weight and maintain a healthy body weight is to eat a nutritionally balanced diet on an ongoing basis that
is distributed in the right proportions across fat, protein and carbohydrate food groups.
Here are 7 rules for successful and effective weight loss:
Smaller Serving Sizes
Eat slowly, and watch your portion sizes when serving food. Decreasing your portion sizes will mean that you can not only eat the foods that you enjoy, but also lose weight.
If you consume 500 calories less than the calories you need to sustain your current weight, you should lose 0.5kg per week. Keep in mind that you should not drastically reduce
your caloric intake; our bodies require at least 1200 calories daily. Use the BMR calorie calculator to determine
how many calories you need for your age, gender, height and activity level.
Exercising To Lose Weight
Exercise is the key to permanent weight control. Increase your level of physical activity gradually. Ideally, you want to reach a goal of 45 minutes of uninterrupted activity daily
for effective weight loss. You may need to work you way up to this time in stages. Begin with activities that you enjoy such as walking with
friends, swimming and make small changes into your daily routine to increase your level of physical activity. Add strength training
exercises 2-3 times a week to your schedule. As your lean muscle mass increases, you will begin to burn more fat with daily activities.
Eat Lower Calorie Foods To Lose Weight
Begin with reducing portions of high calorie foods. Fats for example are dense in calories compared to other food groups. You should keep your intake
of saturated fats to a minimum, and switch to healthy fats and low fat cooking methods.
Your heart will thank you for it, and you will lose weight. Other ways to cut calories are: simple substitution of low fat for high fat options, like having skimmed milk instead of full
cream milk and eating more fruits and vegetables.
Eat More Proteins To Lose Weight
Proteins slow down the movement of food from the stomach to the intestine, leaving you feeling fuller for longer. By including high protein
food at each meal, you will keep your hunger at bay. The best choices of protein are those that contain less fat, and provide fibre, such as fish, lean white meat, legumes and lentils.
Kick The Carbohydrate Addiction
The best method to lose weight is to restrict the consumption of high glycemic load carbohydrates, such as
sugary and starchy foods, as these foods rapidly increase blood glucose levels and cause insulin spikes resulting in cravings for more carbohydrates. By restricting refined carbohydrates,
and including more high fibre carbohydrates in your diet such as beans, lentils and whole grains you will break the cycle of cravings and lose weight.
Eat To Lose Weight
Eating regularly throughout the day helps keep your metabolism going. When you skip meals, your body slows down and burns less calories. When you eventually do get to eat, you will tend to
make the wrong food choices and eat more than you normally would. The type of foods and amount of foods should be adjusted during different times of the day.
Follow the saying: "Eat breakfast like a king, lunch like a commoner and dinner like a peasant".
Your body needs more calories in the morning to burn through the day. Smaller meals are recommended at dinner since you are not
burning as many calories at night.
Goal Tracking
Keep a food diary. Keep a record of all your physical activity and diet. It will be easier to plan your diet and exercise for the following week when you have
a written record to refer to.
Download the free Weight Loss Starter Pack from this website, to help you articulate and keep track of your goals.
A food diary is included in the pack.
When trying to find the best method to lose weight, keep in mind that it will be easier to achieve your goals and maintain your weight long term if you
make gradual changes to your lifestyle. Weight loss diets and weight loss products that promise quick results are not the best method to lose weight, and
usually result in the weight that is lost being rapidly regained.
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Yes? Then sign up for our free Kick Start Diet
and empower yourself with the knowledge and motivation you need.
Start your journey today to protect yourself from disease and manage your weight forever!
When you sign up, you will be able to download our Weight Loss Starter Pack on Day 1 of the Diet Plan.
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