The Truth About Healthy Weight Loss and What You Can Do
Don’t bother with fad diets or gimmicks. The truth is, healthy weight loss can only be achieved through burning more calories than you consume.
The two main ways to lose weight are to restrict your diet to fewer calories and to exercise. It’s easier to lose those unwanted pounds through dietary changes than through exercise but the real winning way is to combine both exercise and dieting to lose weight.
What type of diet is the best for weight loss?
Actually, any sort of healthy diet is alright. So long as you eat fewer calories than you burn, you will lose weight regardless of whether you follow a low carbohydrate, low protein, low fat, vegetarian, raw food, etc. All or any of those can work. The key is lowering the number of calories you consume.
However, drastically cutting the number of calories you eat each day is more harmful than good. Crash dieting or starving yourself can be harmful to your body. It’s not even effective as a healthy weight loss regimen.
If a person goes on a crash diet, the body slows down its metabolism and starts storing more fat. After the initial weight loss, the weight is quickly regained or even increased. In the long term, the crash dieter will likely suffer health problems since crash diets are designed only for short-term use.
How do you know if a diet is harmful to you?
Fad diets or crash diets are generally easy to spot. They are short-term and require no long-term commitment. They drastically cut your calorie intake and do not have the daily nutrients that you need to stay healthy.
Such fad diets include eating only cabbage soup, eating only fruits or subsisting in a liquid diet. After a few days of extreme calorie restriction and lack of the proper nutrients, dieters can feel lightheaded and dizzy.
It is best to use your common sense – if you start feeling headaches or pass out, that diet is harmful. A healthy diet for weight loss should not include any side effects.
How many calories should be cut from the diet?
It’s safe to cut 500 calories from your daily diet. Experts say that a diet of 1,050 to 1,200 calories a day and one hour of brisk exercise each day will safely allow you to lose weight. You can expect to lose 3-5 pounds per week on this type of diet.
If you want to lose even more weight, do not cut more calories. Lower than 1,000 can be dangerous for you health. Simply exercise more if you want to lose more pounds.
How can you easily diet?
One surefire way of losing weight through dieting is very simple and free. Cut down on snacks, stop drinking sugary sodas and eat whatever you eat everyday during each meal but reduce portion sizes.
Instead of eating a huge 7-inch pancake, cook 4-inch pancakes. Don’t eat a steak the size of a dinner plate; one serving should be the size of a hamburger bun. Stop eating a big bowl of soup, just try a medium sized bowl.
Dieters do not need to severely cut portions right away. Portion control can be done gradually and painlessly. Eat a bit less each day and you should be able to control your portions much better after a few weeks.
What type of exercise is good?
Any type of brisk exercise is good for weight loss. Something as simple as taking the stairs everyday combined with a several 10-minute walks can effectively help you lose weight.
A more motivated person can lose more weight through exercise so dieters should combine their weight loss diet with physical activities that they enjoy. Popular exercises include brisk walking, jogging, cycling, swimming, yoga and tai chi. Getting friends and family involved can make an activity more fun.
Once the dieter has achieved his ideal weight, exercise is also the answer to long-term weight loss. Studies show that people who are able to maintain their weight loss over the long term get regular physical activity.