Use these healthy tips for losing weight. What is healthy weight loss? It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program.”
It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Losing weight is not easy, and it takes commitment. But if you’re ready to get started, check out these healthy tips for losing weight.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.
Healthy Tips # 1 Balancing Calories
- Enjoy your food, but eat less. Avoid oversized portions.
Healthy Tips # 2 Foods to increase
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Switch to fat-free or low-fat 1% milk
Note: If some of you are picky eaters (myself included) try adding fruits, vegetables, and greens to smoothies it will hide the taste and its healthy for you.
Healthy Tips # 3 Foods to decrease
- Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.
- Drink water instead of sugary drinks. Recommended 8 to 10 glasses a day.
- Healthy eating and physical activity work hand in hand to help us live healthier lives. The Physical Activity Guidelines recommend that adults be physically active for at least 2 hours and 30 minutes each week—children need 60 minutes each
- You can stay physically active by doing activities such as walking, dancing, bicycling, or gardening and by reducing the amount of time you spend sitting.
Healthy Tips # 4 Take Charge of your Weight Loss
Learn tips for losing weight and keeping it off. Learn how to determine your body mass index (BMI) by using the BMI-chart
- Body mass index is a measure of your weight compared to your height.
- BMI can help adults determine whether they are at a healthy weight. BMI calculations don’t work as well for people who are incredibly muscular, very tall, or very short.
- Overall, BMI is a good indication of healthy weight for the majority of the adult population.
- BMI does not measure body fat. BMI is a quick and easy measure that can give you an idea of your weight status. Research has shown that BMI is often similar to body fat levels.
- Being overweight or obese increases the risk for many diseases. Which include heart disease, high blood pressure, high cholesterol, type-2 diabetes, and some types of cancer.
Learn about the number of calories you need each day by using this Calorie Needs chart.
The chart shows how many calories are recommended for males and females in all age groups. You may need more or fewer calories depending on how active you are.
- If you want to lose weight, you will need to decrease the number of calories you eat each day and increase the amount of physical activity you do.
- Reaching and maintaining a healthy weight is essential for your overall health and well-being.
- If you are significantly overweight, you have a higher risk of developing many diseases or conditions, including high blood pressure, type-2 diabetes, stroke, and some forms of cancer.
- For obese adults, even losing a few pounds (such as 5-10% of your body weight) or preventing further weight gain has health benefits.
- Consuming fewer calories than expended will result in weight loss. By eating fewer calories, being more physically active, or, best of all, a combination of the two.
- A weight goal needs to be reasonable. If you want to lose weight, start with a goal of 5–10% of your current weight. For example, if you weigh 150 pounds, that would mean losing about 7–15 pounds. Make sure to talk to your doctor as well.
Therefore, if your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking baby steps—not giant leaps—is the best way to get lasting results.
When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow.
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