With a society focused on celebrities and models, it can be easy to get discouraged with our own self-image. Not to mention there is a multitude of self help books promoting new diet fads, commercials advertising new weight loss supplements, and dangerous new procedures to help you lose weight. However, what is the best way to lose weight safely and keep it off?
Most doctors have stated that it is safe to lose up to three pounds per week at home by utilizing a healthy diet and exercise. This would eliminate those crazy diets in which you lose upwards of ten pounds in one week.
Losing weight is really quite simply a game of numbers. One pound is the equivalent of 3,500 calories- a normal individual burns roughly 2,000 calories a day in daily activities and bodily needs. So if you eat less calories than your body uses, you lose weight. If you eat more calories than you body uses, you gain weight.
In theory, if you burn through exercise 500 more calories than what you are eating, after one week you could expect to lose up to 2 pounds. If you wanted to lose weight a little quicker, you would just have to burn extra calories, or reduce the caloric intake through food. Don’t be fooled- some diets have you restrict your salt and starch intake for fast weight loss, but be aware this is mostly water weight and it will return.
When planning your diet, it is very important to continue eating balanced meals. Focus on eating mostly fruits, vegetables, lean meats and fishes, egg whites, and nonfat dairy foods. Generally, try to minimize starches, additional sugars, and animal fats.
Here are some helpful hints: Try to eat a lot of vegetables- these will help to fill you up so you aren’t tempted to fill up on junk food. Drink a lot of water, especially before meals. Do not keep tempting foods in your house! Try to keep yourself occupied-if you get bored you will want to eat.
Stop the bad habits of eating on the couch in front of the television. This just encourages boredom eating. Only eat from a plate when you are sitting at the kitchen table. Most importantly, do not try to cut calories by skipping meals- this only adds to weight gain by making your body feel as if it is in starvation mode.
If you continue to have a problem with weight loss, consider keeping a food diary and an exercise log to identify potential causes for failure. Remember, losing weight is a healthy lifestyle change! Don’t get discouraged if you do not see results right away!
In conclusion, even though there are many diet options out there, the most tried and tested methods are the best. Stick to a good exercise routine and try to eat a healthy, balanced diet. This will have good results and you will feel better about yourself and your future as well.