How to lose weight safely
How to lose weight safely
How to lose weight safely
When trying to lose the pesky inches, many people fall prey to the claims made by fad diets, ignoring the repercussions of drastic weight loss. Although maintaining your weight in proportion to your height is a good thing, it is imperative to lose weight safely. Crash diets can have serious health ramifications, so here is a look at how you can shed those pounds without compromising your health.
A healthy diet
Whoever said that eating makes people fat, knew nothing about the physiology of the human body. Food is essential for the upkeep of your physique and your well being. In order to stay healthy, you need an assortment of nutrients; everything from fats to starch and even the dreaded carbs. So, simply removing a certain food group from your diet or significantly increasing its consumption can prove detrimental. Moderation is the key to a healthy life.
Limit your salt and sugar intake and restrict your fat consumption. Stay away from food items such as saturated refined oils and butter, cheese etc that are rich in trans fats. These not only add to the inches on your waistline but also increase the risk of coronary and cardiovascular disorders.
Ensure that you consume at least five servings of fruits and vegetables each day. Go for a variety of fruits and even leafy vegetables to get all the essential nutrients, vitamins and minerals out of your diet.
Carbohydrate and protein intake should be balanced; choose lean meats and whole grain products such as bread pastas etc that are rich in dietary fiber.
Spices such as black pepper, jalapeno and beverages such as green tea help to keep several ailments at bay and are very effective when trying to lose weight.
Choose sunflower or olive oil over other cooking oils as they are rich in MUFA and help to lower the amount of bad cholesterol in the body.
Try to stay away from junk food, sweetened beverages and alcoholic drinks.
An exercise routine for weight loss
A regular exercise routine can do wonders for your weight loss goals. You do not have to necessarily sweat it out at the gym, any form of physical activity that you enjoy when done for 30 to 45 minutes each day should yield the desired results.
If you are not into hard core cardio or weight routines, try swimming, jogging, dancing, a competitive game of tennis or squash which will give you the same results. The important thing here is to be consistent with the physical activity of your choice.
If you are looking for weight loss in a specific area of your body; for instance, if you would like to work on your abs, buttocks, thighs etc, consult with a fitness instructor who will be able to advise you on specific routines.
Give yourself time to lose weight
Weight loss is not a goal that can be achieved in a matter of a few days. If you just want to lose some puppy fat, it should not take you more than a month. However, if you want to shed 10lbs or more, you will need to give your body some time.
It is essential to understand that a combination of a strenuous workout and a stringent diet may help you to lose weight for a while but soon your body will give up and fatigue will set in. This will not only keep you from achieving your fitness goals but also demotivate you and make it difficult to lose weight.
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