Healthy Weight Loss

Three Ways To Do Healthy Weight Loss

Introduction

A study from the National Center for Health Statistics shows that 75% of the American population will be obese by next year. It is important to maintain weight in the recommended range for general health concerns. Many people realize this and start their weight loss journey. It is important to learn the healthy way to do so. Unhealthy weight loss can do more bad than good. Here are some tips for healthy weight loss.

Read Our More Detailed Article: Causes And Treatment Of Obesity

 

What Is A Healthy Weight Loss?

Slow and steady weight loss without exhausting the body is called healthy weight loss. Unlike fad diet plans, it does not make the body unsatisfied and hungry. It is not about a diet plan. Rather, it is about following a lifestyle with carefully choosing what to eat and what not to. It includes long term changes in daily eating and workout habits. Healthy weight loss keeps the shed pounds away for longer.

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Do’s And Don’ts

The main goal of healthy weight loss is to make the body lose weight without hunger. It also works on reducing appetite and improving digestion. Experts have given the following bits of advice to follow for healthy weight loss.

  • Drink lots of water. Approximately, 2 liters of water are required for an adult human.
  • Minimize the use of sugar and sugary products. This includes carbonated drinks, desserts, confectionaries, etc.
  • Evaluate meal plans on a calorie counter. It is a good idea to restrict diet within 1200 calories initially.
  • Try to eat small meals. 3-4 meals are enough for a day
  • Read food labels while doing groceries.
  • Plan the grocery list.
  • Stay motivated.
    BMI
    BMI
  • Joining a health class may be good to learn the diet basics.
  • Have enough sleep.
  • Have a good portion of fruits and vegetables daily.
  • Stick to portion sizes.
  • Eat to 2/3rd of appetite.
  • Reduce the use of alcohol.
  • Check your BMI (body mass index) and make short term goals to achieve a target weight.

Here are some things you don’t have to do:

  • Do not weigh yourself daily.
  • Please Do not eat processed foods.
  • Do not have food having chemical preservatives.

Three Ways To Do Healthy Weight Loss

There are three common methods to lose weight in a healthy way. All of these are approved by nutrition experts. These are explained below:

1- High Protein, Low Carb Diet:

Low Carb Diet
Low Carb Diet

There are five major food groups. A method to do healthy weight loss is having a low in carb and high in protein diet. Low carb means cutting back on sugary and processed foods. Carb also includes wheat, pasta, and bread. One should eat lean protein. This includes fish, chicken, meat, beef, lamb, pork, whole eggs, lentils,  beans, oats, a lot of vegetables, fruits and nuts. Low carb vegetables can be taken in a bigger portion.

Examples of low carb vegetables are broccoli, cucumber, cabbage, kale, etc. A portion of dairy products and fat should also be included in the diet. This ensures all the nutrients are supplied to the body.

For sweet craving, a small portion of dark chocolate is the best option. For beverages, sugar-free tea and black coffee are the best options.

Read Our More Detailed Article: Most Effective Weight Loss Foods

 During this clean eating process, breakfast is the most important meal.  It should be fulfilling and full of energy. If one eats breakfast in full, it sends a message to the brain to reduce appetite and increases metabolism rate.

2- Portion Control

Another healthy way to lose weight is to eat everything in balance. Portion means how much one eats during a meal. One should be careful about eating portions of every food group. Ideally, the portion control guide can be summarized as:

  • Carbohydrates – 6 portions
  • Protein – 2 to 3 portions
  • Fruit – 2 to 3 portions
  • Healthy fat – 2 portions
  • Dairy – 3 portions
  • Vegetables – as many as one likes

One must distribute these portions in small meals taken throughout the day. Try not to take more than two portions from a food group per meal. One may take bread, egg, tea, coffee, fruits, lentils, beans, dairy products, fish and oats. Anything can be eaten in this portion control diet as long as they are in required portion sizes.

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3- Ketogenic Lifestyle

Ketogenic Diet
Ketogenic Diet

Ketosis is a body state when it does not have enough glucose to get energy. It burns stored fat instead. This results in losing fat from the body. Burning fat results in producing ketones. Ketones are chemicals produced when fat is used to extract energy for the body. The following ketosis as a weight-loss tool is called a ketogenic lifestyle.

The ketogenic diet is a high-fat and low-carb diet plan. The body extracts 75% of energy from fats. In contrast, it gets 20% energy from protein and 5% from carbs. Ketosis causes a reduction in blood sugar levels. It also controls insulin levels. The diet is so filling that it does not make the body hungry. Many experts recommend this diet plan. However, few studies have shown it to be causing some side effects.

Role Of Exercise In Healthy Weight Loss

For healthy weight loss, 70% of work is done by taking care of diet. Rest, 30% accounts for exercise.  Physical activity helps in losing weight by burning calories. It also tunes up the body.

At the start, exercise should be a 45-minute walk. You can make the workout intensity with time. One can follow many workout plans out there. Few examples are;

  • Doing cardio workout
  • Aerobic exercises
  • Jogging
  • Strength training
  • Yoga
  • Zumba
  • Going gym
  • Biking
  • Swimming
  • Sports

Read Our More Detailed Article: Habits That Ruin Your Weight Loss Plan

Conclusion

If you have decided to lose weight, do not start any random diet. Your body will not accept any sudden change. You will have to be practical in setting the goals. Start by reducing portions. After that, follow a low-calorie diet plan. Remember, losing weight means burning more calories than consuming. Doing so in a healthy manner will ensure long-term results.

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