Losing Weight the Healthy Way

© Kurhan - Fotolia.com Weight LossThe most effective way to lose weight is through healthy weight loss. Crash diets don’t work and on the slim chance that they do, their effects are only short-term. Plus these types of weight loss programs may harm your health. So if you’re thinking of losing that unwanted fat, the way to do it is to do it the healthy way.

Now the question is: how do you do it?

Prepare for Weight Loss
Just like preparing for a marathon or studying for an exam, you also have to prepare for weight loss. Don’t just jump quickly into it. Without preparation, you might jump out of the program just as quickly.

It will be good to visit your doctor first before starting any weight loss program or fitness regime. You need to have your blood and sugar levels checked, especially if you have a family history of diabetes. If you have a family history of heart disease or have joint problems, you also need to undergo a full physical check-up to make sure that you are fit enough to do rigorous exercise.

Aside from preparing your physical self, also prepare your mental self. The way to get results that are long-term is to have a goal of having a healthier self and not just having a thinner self. Think of it as a lifestyle change and not just a temporary program that you need to go through to lose weight.

Set Realistic Goals
Set goals that are reachable. Don’t aim to lose 30 pounds in a week. If you lose weight too quickly, chances are you’ll only lose your water weight and gain it back just as fast. Slow but steady weight loss will most likely result to a more stable and more permanent loss of body fat.

It will also be good to know your ideal weight. A good way to determine this is to know your body mass index (BMI). A low BMI will constitute being underweight, while a high BMI signifies being overweight. You must aim to maintain a healthy weight.

Don’t Skip Meals
If you skip a meal, chances are you are going to overeat later during the day. This habit will not only make you more prone to weight gain, it will also produce health issues. If you skipped a meal then overeat, what you do is you slow down metabolism and insulin responses. You will mess with your metabolism and your glucose levels if you keep doing this. If this doesn’t stop, eventually you’ll increase the risk of developing diabetes.

Frequent controlled meals however will allow your metabolism to process food normally and normalise blood sugar levels.

So if you find it hard to control overeating after skipping meals, it is actually better to eat frequently within the day. But don’t fill your plate during each meal. Eat in small quantities and eat only healthy food.

Know What Type of Food is Good for You
Do your research. You must acquaint yourself with food that is good for you and try to stay away from food that’s not. You must start eating healthy.

Obviously you have to minimise your junk food intake and maximise your fruit and vegetable intake. Snack on diced apples and nuts instead of chips. Have juice or a bottle of water instead of a can of soda. Have a turkey sandwich for lunch instead of a cheese burger. The list of swaps is endless.

One good way to know what proper food to eat is to see a dietician or nutritionist. There are also a lot of groups that offer consultation about weight loss in Sydney that might help point you in the right direction of healthy eating.

Weight equals calories ingested minus calories burned. If you eat less and burn calories more, you lose weight. If you eat more and burn calories less, you gain weight. This is a simple equation that you should remember. So make sure to incorporate a fitness regime alongside your diet program. Exercise will not only burn the calories you intake, it will also increase endurance and muscle strength.

For starters, you should do at least 20 minutes of exercise every day. Start small then after your body has adjusted, you can increase the frequency, duration, and intensity of your exercises. Remember though to have at least one full day of rest each week.

There is no easy way to lose weight. You must work hard for it. You just need to be patient to be able to see the results. And when you see the results, don’t go back to your old habits. You must work hard to maintain it until you decide you no longer want to be healthy. And that should never happen.

Debra Wright blogs about a plethora of topics including weight loss in health and fitness and other fields. She considers The Body Doctor as one of the leaders in weight loss.