Losing excess weight not only makes you look and feel good, but also significantly reduces your risk of getting diseases like obesity, diabetes, heart attack and high blood pressure. There are numerous crash diets and over the top workout programs sold online that promise to help you lose weight fast, but most of them don’t work in the long term.
If you’ve tried any of them and failed, don’t give up just yet. There are numerous steps you can take to develop a healthy relationship with food and attain lasting weight loss. Here are 3 tips for losing weight healthily:
Introduce Changes Gradually
Our bodies use the foods we eat for energy. When you eat more food than your body requires for daily activities, the excess energy is stored as fat. The more food you eat, the more fat your body stores and the more weight you’ll gain. To lose weight in a healthy way, it is very important that you gradually change your eating habits.
Making small changes here and there can make a big difference in the long run. So, if you are used to eating unhealthy foods, try cutting them out slowly and replacing them with healthier alternatives (vegetables, fruits, whole grains and lean meat). Swap snacks like biscuits, candy bars or potato chips for fruits such as an apple to ensure you remain fuller for longer.
Reduce Your Calorie Intake
Other than introducing healthier foods to your diet, you also need to limit the amount of food you eat to lose weight. A good starting point is cutting down on foods that have added sugar and refined carbohydrates like white bread, energy drinks and white rice among others. Aim to eat at least 300-500 calories less everyday, and you’ll be able to lose between 1-2 pounds per week. This may seem a bit slow, but it is more realistic and sustainable. Eat smaller portions of the foods you usually enjoy, and you’ll be able to lose weight for sure.
Increase Your Activity Level
Every time you exercise more than you usually do, but maintain your calorie intake, you’ll burn calories and fat. There are many physical activities you can do to increase your level of activity even if you don’t like going to the gym. This can be anything from using the stairs at work instead of the lift, watching your favorite TV programs while jogging on a tread mill or using a stationary bicycle, swimming, or taking longer walks than you usually do.
The key to long-term weight loss is to eat less calories than your body needs, do physical activities that you enjoy regularly and make lifestyle changes that contribute to your overall health. Always remember that every extra step you take in the right direction brings you closer to achieving your weight loss goal.