At some point in life you will be faced with an attempt on how to lose weight and keep it off, and chances are you’ll want to lose it quickly. In all honesty, though, evidence has shown that people who lose weight steadily are more likely to keep it off. The ideal weight loss is just 1 or 2 pounds every week. Slow and steady wins the race, as they say.
Losing weight in a healthy way isn’t about a program or a diet, it’s all about a lifestyle. You must be committed to making long-term changes to your exercise habits, as well as your daily diet. You may want to know how to lose weight fast naturally, but the truth is that while it may feel great at the time- in the future you’ll regret it.
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If you are committed, then how to lose weight and keep it off is by doing so gradually. You should calculate the optimum calories you’ll need to lose weight. For instance, one pound is the equivalent of 3,500 calories. So, if you want to lose 1 or 2 pounds every week, you’ll need to reduce your calorie intake by at least 500 calories a day, and as many as 1,000.
Once you have hit your optimum weight then you’ll need to rely on diet and exercise to maintain it. By the time, you’ve reached your optimum weight you are far more likely to successfully keep it off in the long-term. It isn’t easy to lose weight, and it certainly takes commitment. However, if you’re ready to lose weight, you can get it done.
Health Benefits Of Modest Weight Loss
It doesn’t matter what your goal is, even the most modest of losses will produce an array of health benefits, including blood cholesterol, blood sugar levels, and a healthy blood pressure.
For instance, if your weight is at 200 pounds, then losing 5% of that is 10 pounds, bringing you down to 190 pounds. You may still be in the obese, or overweight, range, however the weight loss you have managed has reduced your risk factor for the lifestyle diseases that are often related to obesity.
Your goal may seem large to begin with, but weight loss isn’t a sprint, it’s a marathon. You need to learn new habits when it comes to exercise and diet, habits that will lead you to a healthy lifestyle.
A study from the National Weight Control Registry showed that participants who maintained their weight loss could report improvements in energy levels, self-confidence, mood, physical health, and mobility.
How To Plan My Meals To Lose Weight
To ensure you stay true to your fitness plan, you need to plan ahead. You should plan the meals a week or two in advance, and handle your shopping and recipes as soon as the menu is set. This ensures that you only have the food you need in the house, and that you have everything to hand to make your menu.
You should also keep eating separate from other activities.
Best Thing To Drink To Lose Weight
Beverages are a waste of calories, when it’s a latte, a can of soda, or alcohol. All of them are chock-full of calories. The easiest way to cut back on calories from beverages is by drinking water. Additionally, there are many times you’ll eat something, when in reality you’re simply thirsty. Drink a glass of water half an hour before you’re set to eat.
Best Exercise Tips To Lose Weight
Everyone, whether looking to lose weight or not, should work out for at least half an hour four times a week. If you are trying to lose weight, though, you should be aiming for between an hour and an hour and a half of exercise five times a week.
Some moderate activities include: swimming, jogging, badminton, brisk walking, tennis, and dancing. Try to do more activities in your routine, from cycling or walking rather than driving, or using the stairs instead of hopping in the elevator. Take time to get up and move around for at least 5 minutes every hour. If you’re wondering how you could possible fit in that much exercise, don’t panic, you can break it into smaller blocks.
If you don’t currently exercise, then start off slowly. If you dive in head first you’ll tire yourself out, end up with an injury, and never exercise again.
How To Monitor Your Exercise Progress
A great way to track your progress is by keeping a regular food diary. This can be an effective way of monitoring what you’re eating to ensure that you’re staying on track. Use the same diary to track your exercise.
You should also weight yourself on a weekly basis.
Can Stress & Depression Make You Gain Weight?
Many people turn to food as a form of comfort, or as a method of dealing with stress. Just think about how you handle unhappiness, stress, anxiety, or depression. If you are guilty of eating your feelings, put plans in place to prevent this. You may find that going for a walk, or listening to music will distract you from the typical behaviors you’ve fallen prey to.
How to Lose Weight Naturally
There are plenty of supplements that can be used to assist your weight loss journey. Any number will be appropriate for you, provided you are eating healthily and exercising regularly. The key to choosing the perfect supplement for you is discussing it with your doctor. If you are on medications, or have chronic illnesses, some supplements will be inappropriate for you. Additionally, the same can be said for women who are pregnant or breastfeeding.
No matter what supplement you do choose, it’s important to remember that there is no magic fix. The only way to ensure you lose weight safely and keep it off, is by changing your lifestyle.
Keep the Weight Off
Many people achieve their goal weight and then stop what they were doing, thus gaining the weight back. The key reason for this is that the change was simply temporary, and if you want to know how to lose weight and keep it off, the changes must be permanent.
- Maintaining a healthy diet.
- Regularly exercising.
- A lifestyle change for the full household.
It doesn’t mean you’ll be enjoying food less, it simply means you need to learn new ways to make healthy recipes tasty and exciting. So remember, in order to know how to lose weight and keep it off, your lifestyle changes must be permanent.
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