8 tips for healthy weight loss
8 tips for healthy weight loss
Want to lose your extra pounds?
Here are some tips to keep in mind when you want to have a healthy diet and create a weight loss plan.
1. Find a physical activity that you like:
Take a hobby that involves physical activity. A health plan is not the only thing that will help you lose weight.
Hiking, climbing, jogging, or even walking every day are great ways to lose weight and keep fit.You can ask a friend to join you to keep your motivation to continue the activity.
2. Take calcium supplements:
Losing weight can trigger bone loss. Women in particular need 500 to 600 milligrams of calcium twice a day.
3.Combine exercise and calorie reduction:
People who exercise and reduce calories are more likely to lose weight and stay in line than people who eat less.
Burning 250 extra calories a day - which equals the energy expenditure of a 45-minute brisk walk - can help you lose almost 26 pounds each year, as long as you do not replace those calories with food.
4. Get to know your body mass index:
To find out if your weight is in the normal range or if you are obese or overweight, check out a Body Mass Index (BMI) chart.
If your BMI is less than 25, your weight is normal.If your BMI exceeds 25, but you are under 30, you are overweight.If your BMI is 30 or more, you are considered obese.
5. Keep a food journal for 5 days:
Take note of everything you eat and drink, even when it's just water or a breath candy.
Your list should include the time of day, the portion size, the number of services and the amount of calories contained. You should also take note of how you felt or any other circumstances that might have influenced you at time to eat. Review your food diary with a dietitian. He or she will help you identify situations or emotions that may cause you to overeat. These diaries are especially useful for people trying to manage their diabetes. They help you become aware of foods that can raise your blood sugar levels and those that help you keep it stable.
6. Find a friend to accompany you:
Dieting with a friend provides support that will help you reach your goals more easily.
Find three neighbors and tell them your intentions to lose weight. Chances are, they too will have a bit of weight to lose and want to follow you in your lifestyle change.
7. Consider bariatric surgery as a last resort:
The so-called "stapling stomach" can have an extremely positive effect on obese people, especially those with diabetes, the operation can almost eliminate the condition.
But do not consider this operation lightly. This is a major operation, which involves a lot of risks, including a mortality rate of 1% during the surgery itself.After surgery, they can eat only small meals, must take supplements and the cost of this operation is also important, and few insurance companies will want to cover them.
8. Aim to lose weight slowly:
You can just lose one pound a week, or two pounds a month, just make small adjustments to your diet and exercise.
Do not let the fad diets dazzle you with the "miracle" plans that promise to lose 100 pounds in the space of 2 months. Researchers say that people who manage to lose weight using these programs generally regain all or most of the lost pounds within five years.
It's better to learn how to make lifestyle changes that will help you maintain your weight permanently, even when it means losing it more slowly.
