How to lose weight?
3 Tips to lose weight safely.
After going through this page you will have a better understanding of how to lose weight safely and effectively, and by using the 3 tips to lose weight safely explained on this page you will not only be able to lose weight but you will have the knowledge on how to maintain your new body as well.
There are a lot of reasons in our day and age for people to lose weight. Some of us want to feel better about our body image, improve our health or become better more improved versions of ourselves. There are a lot of quick fix diets and methods available that promises dramatic results of weight loss, but the reality is that when you stop using these diets and methods the weight that you lost usually returns. If you want to lose weight and maintain your new weight afterwards you will have to incorporate some healthy changes in your lifestyle. It is needless to say that you can't expect to lose weight and keep it off if you eat fast food every day and don't do any exercise.
The 3 basic tips explained on this page are there to help you achieve weight loss, but they do not guarantee that you will lose a specific amount of weight in a specific timeframe. Our bodies are not all the same. Some of us lose weight quickly and some of us have to put in more effort. Losing weight does not have to be a struggle once we understand the basic stuff we need to do in order to achieve it.
1. Set goals for yourself
It is very important to set goals for yourself to have a clear picture of what you wish to accomplish. Goals serve as motivation for yourself, and as a reminder that you are working towards achieving something not for others but for yourself. Please keep in mind that your weight loss goals must be realistic. There is no point in setting goals that are impossible to achieve (like lose 50 pounds in 5 days), rather be more realistic and set goals that are both reachable and require a decent amount of effort to achieve it.
Always try to include a specific timeframe (for example. 5 June - 5 July: Stick to new workout routine and exercise 5 times a week) when setting your goals, this will help you to keep track of your progress and tell you if the amount of effort you put in is enough.
Be more specific when setting goals for yourself simply writing "I want to lose 25 pounds this month." is not going to be very effective. Include the reasons why you want to achieve this goal and expand on those reasons (for example. I want to lose 25 pounds this month, because I want to have more energy and fit into my clothes more comfortably. If I have more energy I can do my daily tasks more effectively and if my clothes fit more comfortably I will have more self-confidence.).
Identifying bad habits that are preventing you from reaching your goal weight is important. Make a list of habits that you want to break in order for you to achieve your goal weight, like drinking too much soda, eating too much sweets, not exercising enough etc. If you can identify bad habits and write them down, you will have a clear indication of the things preventing you from achieving your goal weight and you can start taking action to form good habits to replace them, like drinking more water on a daily basis, exercising 30 minutes a day etc.
It would be ideal to set short term goals to help you stay engaged and focused on your long term goal whatever it may be. Short term goals are anything under 3 months and can be set monthly, weekly and daily.
Examples of Short term goals.
I want to stick to my new healthy diet plan for the month of June, because it will help me to get used to eating healthier and it will help me to lose weight and achieve my target of losing 60 pounds. If I stick to my diet and lose weight in doing so, my confidence will increase and it will keep me motivated to maintain a healthy lifestyle.
I want to lose 5 pounds this week (5 June - 11 June) by sticking to my workout routine, because it will boost my confidence and keep me motivated to continue exercising on a regular basis.
Today I want to take the stairs instead of using the elevator. By doing so I will get an extra bit of exercise and it will help me burn more calories which will result in me losing more weight.
2. Follow a good Diet Plan
A well planned diet is key to losing weight and comprises more than 60% of your success on your weight loss journey. A successful diet plan should be something you can easily maintain every day of the year and should have 5 basic principles in its structure.
Provide sufficient energy
It is no use having a diet that does not provide you with enough energy to complete your daily activities. Chances are you will be more tempted to cheat on your diet if it does not provide you with enough fuel to get through your day. Complex carbohydrates like bread, cereals and grains are great sources of energy and should be one of the main sources of energy in your diet.
Your diet must be balanced and provide you with different types of food and not too much of one type. Having a diet that includes complex carbohydrates, vegetables, fruit, protein, milk, fats and water should usually be well balanced.
High nutrient density
Try to consume food that have a high nutrient density to ensure that you are getting enough energy without exceeding your necessary calorie intake.
Here are 10 of the most nutrient dense foods available:
Salmon is rich in Omega-3 fatty acids that are very important for the optimal function of your body and helps lower the risk of many serious diseases such as heart disease and dementia. Apart from being rich in Omega-3, salmon also contains Magnesium, Potassium, Selenium and all the B-vitamins.
Shellfish like clams and oyster are among the most nutritious organisms found in the sea, and they are high in important nutrients like Vitamin B12 and Zinc.
Sardines are incredibly nutritious and contain a little bit of almost every vital nutrient that your body needs, and it is also very high in Omega-3 fatty acids.
Blueberries are filled with powerful antioxidant substances and can increase the antioxidant value of your blood when you include them into your diet.
Kale is a very healthy leafy green that contains a lot of vitamins, minerals, fibre, antioxidants and a variety of bioactive compounds.
There are thousands of different plant species in the ocean, and some of them like seaweed are incredibly nutritious. Seaweed is filled with important minerals like Calcium, Iron, Magnesium and Manganese and is included in many sushi dishes.
Garlic is loaded with nutrients such as vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.
Potatoes are filled with lots of nutrients such as Potassium, Magnesium, Iron, Copper, Manganese, Vitamin C and most of the B vitamins. It is also one of the most fulfilling foods that we can consume.
Egg yolks are filled with vitamins, minerals and various powerful nutrients. They are also high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and reduce the risk of eye diseases like cataracts and macular degeneration. Eggs also contain high quality protein and healthy fats, which can help you lose weight.
Dark chocolate with a high cocoa content is loaded with fibre, iron, magnesium, copper and manganes. It also has a range of antioxidants.
To reduce the risk of consuming too much food you must scale your portions and reduce the consumption of food with a high sugar and fat value. It is better to enjoy foods with high sugar and fat value in moderation.
Different is better
Enjoy a variety of foods on a day-to-day basis. This ensures that you don't get bored while following your diet plan, and it will help you to enjoy the process of discovering different types of food that will help you reach your goal of losing weight.
Although you can lose weight only by following a good diet, exercise helps you to improve your muscle tone and your overall health. It is needless to say that by doing regular exercise you will become much stronger and lose weight more effectively than just by sticking to a diet plan. Now you don't have to spend hours at the gym in order to lose weight, you can be successful even if you exercise at home as long as you are efficient and not just playing around. If you want to join at your local gym that will be great and it can be very benifitial for you to do so seeing as you will have access to equipment and machines that you wouldn't normally have at your home, but that decision is entirely up to you.
A good workout session does not have to be longer than 45 minutes. It will be ideal to train each muscle group at least once a week, but if you are only starting out it will be fine beginning with 2-3 sessions a week and increasing your sessions as your fitness level grows.
A good workout routine should consist of both cardio vascular exercise and resistance training.
Cardio vascular exercise are the ones that gets the heart pumping and increases blood flow in your body. Running, cycling, jogging, walking and rowing are good examples of cardio vascular exercise. Always try to do cardio exercise with high intensity in a short interval. It has proven to be more effective than exercising for a longer interval at a steady pace, so instead of jogging on a treadmill for half an hour it would be better to run full pace for 3 minutes and walking for a minute and repeating this process for 20 minutes. In doing so you will usually burn more calories than just by going at it with a steady pace.
Training with weights or resistance bands are good for improving muscle tone and increasing your strength. It is not always necessary to train with weights, bodyweight training is just as effective. As you do cardio your body will not only burn fat but break down muscle tissue as well, that is why it is important to do resistance training also to build up muscle tissue.
Targeting all the muscle groups is important when setting up your weekly workout routine. By targeting all the muscle groups you allow your body to develop in proportion. Upper body (arms, shoulders, abs, chest and back) and lower body (quads, hamstrings, calves and glutes) exercise should be done at least once a week.
Workout routine for Beginners (2-3 sessions a week)
Jog on the spot for 20 seconds to warm up
Lunges: 3 sets of 10-12 reps
Squats: 3 sets of 10-12 reps
Sit ups: 2 sets of 20 reps
Leg raises: 2 sets of 20 reps
Push ups: 3 sets of 10-12 reps
Tricep dips: 3 sets of 10-12 reps
Bicep curls: 3 sets of 10-12 reps
Allow 30-60 seconds rest between sets.
Do a 20 minute session of high intensity cardio once a week.
As your fitness level grows you can start doing this routine with cardio session included daily. If you reach a certain point where this routine isn't challenging enough for you anymore or you don't enjoy it, you can start doing more intense workout sessions or switch to a different routine.
Playing sports is also a great way to stay active and get exercise. If you don't like the idea of doing exercise on your own, you can always get a partner to train with you, or you can play sports that you are interested in such as tennis, squash, volleyball, football etc. Playing sport is not only a great way to stay active, but it can also be a great way to meet new friends or spend time with old ones.
That concludes the 3 basic tips to lose weight safely and effectively.Remember that the amount of success you achieve is decided by the amount of effort you put in. If you stay focused and motivated and remember to work towards your goals, follow a healthy and balanced diet and exercise regularly there won't be a lot of reasons for you not to lose weight and achieve success. If you suffer from any medical condition or if you have any sort of health issue please consult with your doctor or medical advisor before using something or doing something that you are uncertain of.