A sensible and healthy weight loss plan is to set realistic goals of losing a pound or two per week. It’s a healthy way to lose weight and you won’t beat yourself up mentally and physically by attempting to take off to much weight weekly. Attempting to get rid of to much weight a week is unhealthy and nutritionally unsafe as well.
To be able to lose one pound a week you will need to either decrease your calorie intake by five hundred calories daily, or burn off an extra five-hundred calories per day. Either consume less food or burn excess calories through exercise. The healthy way is by doing both of them while still eating healthy and well-balanced meals. Unless you only want to lose a couple of pounds dieting by itself may not be sufficient. Bad eating habits and insufficient physical activity tends to make the metabolism sluggish.
A lot of people don’t think of the heart as a muscle which can be made stronger. However it’s possible to make it healthier through exercising aerobically such as walking, jogging, swimming, bicycling, etc. A diet when combined with exercise has proven to extremely effective in reducing weight. But don’t be fooled into thinking that just because you stay fit you’re able to eat anything you like, it’s possible to be fit yet unhealthy.
When you start a weight loss diet and cut back on the food you eat what happens is that the body adapts and eventually it reduces it’s metabolism and the fat burning process. That’s how exercise plays it’s part, by accelerating the metabolism back up and burning up the unecessary calories. Aerobic exercise like walking, jogging, swimming, etc. tends to burn the extra fat stores.
When looking for ways to slim down quickly what you eat and when you eat plays a important role. To keep your metabolism revved up try to eat five to six small meals a day rather than two or three huge meals. It’ll keep your blood sugar levels and metabolism more consistent.
Healthy ways to reduce weight fast can sometimes include a change to a healthier diet. If you only want to take off a couple of pounds try replacing complex carbs and whole grains for refined or processed foods.
Vegetables, beans and lentils have a low glycemic index and releases glucose slowly and causing less of a spike in blood sugar. Fruit juice is a healthy option to soft drinks, however make sure that it’s 100% fruit juice rather then just flavored. A better alternative is consuming the whole fruit instead as it has the natural fibers that’s often taken out when processed. And whenever you can replace fruit or fruit juice in place of sugar or sugar sweeteners.
Be sure you get sufficient protein, you want to lose fat and not muscle. A good source of protein is meat, however whenever possible use lean ground beef, poultry or fish in place of red meat. Protein is the building blocks of muscle building.
Also reduce your intake of saturated fats and trans fatty acids that you consume by replacing them with monosaturated fats (found in olive oil and other heart healthy oils) and omega 3 fish oils. A lot of the packaged foods that you eat today most likely contain oils and preservatives which could lead to undesireable long term health problems.
If you’re starting a weight loss program and dieting to lose weight fast keep in mind that although your cutting calories you should continue to eat a balanced diet. Follow healthy eating habits when trying to lose weight and you reach your goal in no time at all.