How can you to lose weight in a healthy way?
The safest way for a sustainable weight loss is to stick to a healthy lifestyle that perfectly suits your specific needs. It is also advisable to follow healthy habits that you can easily maintain and stick with for life. If you are one of those who want to lose weight the healthy way, then here are some realistic and healthy tips designed to steer you in the right direction:
Increase intake of fiber
Include fiber-rich foods in your daily diet – among which are fruits, whole grains, beans, and veggies. The simple act of eating these fiber-rich foods can help reduce your weight. It is not that hard to include fiber in your diet. You can just add beans to salad, snack on nuts and seeds rich in fiber, and eat oats for breakfast or dinner.
Stay away from added sugar
Note that excess sugar, especially from drinks rich in it, is one major reason for gaining weight unhealthily. The problem with this added sugar is that it can also lead to other health issues, like heart disease and diabetes.
Sugary foods, like baked goods and candies, also have plenty of sugar while being low in nutrients. With that in mind, you should eliminate such foods from your diet. This is just a simple tip that can have a major contribution in your goal to lose weight the healthy way.
Include healthy fats in your diet
It is true that you need to cut down on fat if you want to lose weight. However, take note that there are also healthy types of fat that you can incorporate into your diet to achieve your target weight.
That said, include foods rich in healthy fat in your diet, like nuts, avocados, and olive oil. These foods are also beneficial because they can reduce your cravings and ensure that you stay full longer.
Practice mindful eating
This means ditching the habit of eating just because of your emotions, like when you are bored, lonely, stressed, or lack energy. Be more mindful when eating. Ensure that you are truly hungry before putting food on your mouth.
To practice mindful eating, it is advisable to stay away from distractions during mealtimes. It will prevent you from overeating. Make it a point to eat slowly, too. Savor the texture and smell of your food. Mindful eating also involves stopping before you become actually full. It is because it often takes time for your brain to receive the signal that your body already has enough food.
Losing weight the healthy way and ensuring that you maintain your target weight for life can only be attained if you set your mind to it. Also, remember to stay motivated to make healthy lifestyle changes and food choices. By doing that, you can finally get rid of your excess weight without any unnecessary or unsafe side effects.
FAQ: Weight Loss
How can I lose weight fast?
In terms of weight loss, fast means removing around 1 to 2 pounds of weight per week. There are several ways for you to do it – one of which is consuming fewer carbs. You also have to eat more proteins, fat, and vegetables. You can replace the carbs with whole grains. This will let you feel full without gaining as much weight.
It also helps to increase your physical activity. Your aim is to create a calorie deficit, which is when you are burning more calories than you consume. You can achieve that by pairing up a healthy diet with exercising.
Why am I not losing weight even when I am exercising?
If you have been exercising quite a lot but are still not losing weight, the reason may be that you are not doing enough to create a calorie deficit. Either you need to exercise more or you should cut back on your calorie intake even more.
On the other hand, if you are doing everything you can, exercising and eating right, and you are still not losing weight, then you may have a medical condition that prevents you from doing so. Some examples of these conditions are PCOS, hypothyroidism, and sleep apnea.
There are also certain types of medications that can significantly lower one’s metabolism. Consult with your GP if you suspect your medication is causing you to gain weight, so you can get an alternate prescription.
Why am I suddenly losing weight?
If you are losing an alarming amount of weight even though you are not even trying to, then it may be the result of an underlying medical condition. Oftentimes, unexplained weight loss is the result of medical conditions like hyperthyroidism, rheumatoid arthritis (inflammation can increase basal metabolism), diabetes, and inflammatory bowel disease (IBD).
If you are losing a lot of weight a bit too fast, then make it a point to see your doctor immediately. This is especially true if you are losing muscle mass instead of subcutaneous fat.
Is rapid weight loss healthy?
If you are losing too much weight a bit too fast, then you might be suffering from a health condition. On the other hand, if you purposely did so by following a fad diet that is essentially starving you to lose weight, what is really happening is that you are losing muscle mass. Aside from losing muscle tissue, there is also a possibility for you to regain all the weight you lost quickly the moment you stop dieting.
A healthy rate of weight loss is around 1 to 2 pounds a week. It may not be quick but is sustainable.