How to Lose Weight Safely and Quickly
Losing weight requires major lifestyle changes, including diet
and nutrition, exercise, and behavior modification. Once you
have made up your mind to lose weight, you should make that
commitment and go into it with a positive attitude. We all know
that losing weight can be quite a challenge. It takes time,
practice and support to change lifetime habits. But it's a
process you must learn in order to succeed.
1. Change Your Eating Habits - To be successful at losing
weight, you need to change your lifestyle and not just go on a
diet. This requires cutting back on the number of calories you
eat by eating smaller amounts of foods and choosing foods lower
in calories. It also means being more physically active.
Consider limiting portion sizes, especially of foods high in
calories, such as cookies, cakes and other sweets; fried foods,
like fried chicken and french fries; and fats, oils, and
spreads. Reducing dietary fat alone without reducing calories
will not produce weight loss.
2. Increase Physical Activity - Most health experts recommend a
combination of a reduced-calorie diet and increased physical
activity for weight loss.
In addition to helping to control weight, physical activity
decreases the risk of dying from coronary heart disease and
reduces the risk of developing diabetes, hypertension, and
certain cancers. Researchers also have found that daily physical
activity may help a person lose weight by partially lessening
the slow-down in metabolism that occurs during weight loss.
Exercise does not have to be strenuous to be beneficial. And
some studies show that short sessions of exercise several times
a day are just as effective at burning calories and improving
health as one long session. Look at the exercising aspect of
your program as fun and recreation and not as a form of grueling
and sweaty work.
To lose weight and to maintain a healthy weight after weight
loss, many adults will likely need to do more than 30 minutes of
moderate to intensive physical activity daily.
Doctors now say that walking is one of the best exercises. It
helps the total circulation of blood throughout the body, and
thus has a direct effect on your overall feeling of health.
There are things such as aerobics, jogging, swimming and many
other exercises which will benefit a weight loss program.
Discuss the options with your doctor and take his advice in
planning your exercise and weight loss program.