subject: 8 Keys to Healthy Weight Loss [print this page] 8 Keys to Healthy Weight Loss 8 Keys to Healthy Weight Loss
In excess of 100 million Americans are considered overweight or obese. By the year 2020, this is predicted to increase to epidemic proportions. As you may already know, the health risks associated with being overweight are many. Included on this list are diabetes, heart disease, hypertension, cancer, and arthritis. If you are overweight, it is important to get started now to avoid these conditions in the future.
Weight loss is important, but how you do it is just as crucial. Healthy weight loss is the only way to achieve lasting weight loss. With that in mind, here are 8 key things to keep in mind when starting your healthy weight loss journey:
1) Don't Go on a Diet
"Dieting" is the most common approach that overweight people use to shed pounds, which to many people means skipping meals or otherwise starving oneself. This is exactly the opposite to a healthy weight loss approach.
Sure, you can lose a few pounds by starving yourself, but you'll gain it back in no time. Your body requires fuel for energy, and you will soon become weary and sluggish. You will be slowing your metabolism, which is the recipe for upcoming weight gain. Sensible eating is a much better option.
2) Start Your Day Right
Jump start your metabolism in the morning by having a healthy breakfast. Morning food consumption is used by the body to burn fat all day long. We learn early in life that the most important meal of the day is breakfast. Add a cup of green tea, a proven metabolic booster, to your breakfast, and you'll start each day the healthy weight loss way!
3) Eat More Frequent Meals
Another trick to boosting metabolism is to eat more frequently. You should eat 5 to 6 small meals per day, never going more that 3 hours at a time without consuming something. The top reason for weight loss failure is hunger, and this approch will keep you satisfied all day. It also insures that your internal "furnace" in constantly working, keeping your metabolism up and burning calories even faster.
4) Set Realistic Weight Loss Goals
Setting unrealistic weight loss goals will only set you up for failure. You must remember that healthy weight loss is a gradual thing, not some hyped up Hollywood fad "diet" or ludicrous "rapid weight loss" pill regimen. These can have dire health consequences, also. Develop the mindset that you want to get healthy and stay healthy for the rest of your life.
5) Drink Lots of Water
In order for your body burn fat and to keep your cells hydrated and healthy, sufficient water is required. Distilled or purified water is the best choice. This is especially important before, during, and after exercise.
Water also aids in flushing toxins from the body. In terms of quantity, a good rule to follow is 1/2 ounce of water per day per every pound of body weight.
6) Go Easy on the Sugar
Meal plans ought to include lots of fruits and vegetables, whole grain breads, rice, pasta, and plenty of protein-rich foods, such as lean meats. Avoid junk food of all kinds, except for an occasional treat. "Diet" soda is not a good substitute for sugary drinks. Better options are juice, water, and green tea.
7) Scrutinize Your Fat Intake
Fat is not the culprit in making people overweight, contrary to popular belief. It is the type of fat that you consume that you must keep an eye on. Healthy fats are found in such things as peanuts and canola oil. Mackerel, tuna, and salmon are rich in heart-healthy Omega-3 fats and are always a good choice.
8) Exercise
You knew it was coming, the dreaded "E" word! Though we hate to admit it, healthy weight loss must have exercise, in some form, added to the mix. It really aids in fat burning and metabolism boosting. The good news is that this doesn't necessarily require hours in the gym. The exercise program that is best for you is determined by your current fitness level. Talk to your doctor or a fitness trainer for recommendations.
It doesn't matter how much weight that you want, or need, to lose. Follow these guidelines, and you will be well on your way to achieving healthy weight loss that will last a lifetime!
