Posts belonging to Category 'Healthy Weight Loss'

Healthy Weight Loss

According to survey done in 1999 almost 108 million Americans were overweight or obese. Around the world this continues to be a major concern, consequently the weight loss industry is valued at approximately $80 billion per year.We all want to believe the ads we see on TV that fat will just melt away, if you’ll only buy the pill, the machine, or the drink that they are selling.  Deep in our hearts we know it’s not true, that healthy weight loss can’t happen that way, but we keep buying into it whether we should or not.

Unfortunately, even if you do find a miracle pill, drink, or supplement that helps you lose weight, there is a good likelyhood that you will regain it along with another ten or twenty pounds. The reason for this is, unless you change your habits you will regain the weight.

Healthy weight loss is the amount of weight you can lose and sustain; it is how much you can lose and still be healthy.  If you are struggling with your weight and want to lose weight quickly, knowing that a half pound to one pound a week is a healthy weight loss might make you impatient.  Losing weight slowly and steadily, though, is the secret to keeping the weight off.

When you lose weight the healthy way – slowly as you change your diet and nutrition habits – the weight not only tends to stay off better, but your body’s metabolism adjusts more efficiently.  If you lose weight too quickly, your body goes into “starvation” mode and your metabolism literally shuts down.  Your body thinks it’s starving to death, so it tries to preserve the fat it has.

Some fad diets do work, but only in the short term, because they trick your body. The minute you go off the fad diet, you will bounce back to your old weight and sometimes even gain more.  To have healthy weight loss, you need to focus more on changing your habits and your lifestyle.  You need to focus on diet and nutrition, exercise and flexibility, and mental and emotional health.

Here are some tips on how you can lose those unwanted pounds the healthy way:

-  Decide on how much weight you want to lose. Your goals must be realistic. Understand that is is virtually impossible for you to lose 40 pounds in 2 weeks.

- Set realistic goals do not expect to be loosing crazy figures like 5 – 10 lbs. per week.

- change your mindset. Forget the fads, potions and gimmicks and realize that you have to eat healthy to stay healthy for the rest of your life.

- Do not starve your self.  You may feel happy that you are loosing the unwanted weight but it is not sustainable as your body cannot tolerate having insufficient food to fuel the energy that you need to go about your daily activity. If you just eat one huge meal for the day, it will likely end up going straight to your problem area, for most of us women that’s our buttocks, thigh, hips and belly.

- Do not diet. This is my own personally held belief but for the purpose of balance we will examine some diet plans at another time.

-  Start your day right. You always hear mothers saying you should have a healthy breakfast, in fact I’m sure that’s one of the things you insist on for your own families. Well when you start the day with a healthy meal it helps to wake up your metabolism. The food you eat throught the day is the fuel that your body will use to burn fat.

-  Eat small, healthy meals frequently. Five  small-serving meals per day is better than three hearty meals.When you eat more frequently in small servings it helps to prevent over-eating, it also increases your metabolism and make calories burn faster.

- Drink lots of water. Sufficient water helps to burn fat and keep your cells hydrated and healthy.

- Reduce your sugar intake. Incorporate lots of fruits and vegetables in your meal. Include potatoes or pasta(preferably wheat flour) as your carbohydrate. Your protein should be very lean meat. Treat yourself only occasionally to those sweet treats.

-  Watch your fat intake. This does not mean you are to avoid all fat. There are healthy fats. These can be found in foods such as peanuts, canola and olive oil.In addition omega-3 which is good for the heart can be had from mackerel, tuna and salmon.

-  Exercise.  does not have to start out being anything structured. Leave your car and walk if you are only going a few blocks, take the elevator instead of the stairs.This is a good place to start but it is necessary to incorporate some kind of regular exercise program into your life

- Go slow. Do not obsess about whether or not it’s working fast enough. Just keep on doing your thing and you will be surprised at the results.

- Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of rules.

Healthy weight loss allows your body to adjust to the changing needs it has as you slowly lose weight, and your metabolism keeps burning.  When you add a fitness regiment that includes weight lifting and building muscle, and you allow your body to experience healthy weight loss, you will be able to maintain the new weight longer than if you dropped a lot of weight all at once.

Healthy weight loss happens when you take a holistic approach to your health.  Change old bad habits and make new ones that will last a life time. Don’t fall for fads and don’t waste your money on pills that won’t work. Just take it one day at a time and stay focused on how wonderful you really are regardless of the number on the scale.