How to lose weight healthy and fast according to dietitians is combining healthy diet and exercises.
Healthy diet means consuming more fiber-rich foods from organic sources and cutting down processed foods, which are related to high stealth calories.
Exercises help burn more calories and promote metabolisms.
However, the most important thing to keep in mind at the beginning of your program is permanent change in your lifestyle.
Be careful in choosing a diet program, since no one size fits all.
A diet program that works for a person may not work for another.
Your body is never identical to that of others.
Your calorie needs are never uniform with those of others.
Therefore, choose a lifestyle that you can do for the rest of your life.
The following tips may help you!
How to Lose Weight Healthy and Fast: 6 Effective Tips for Beginners
Drain the Excess Fluids
Limiting salt intake can help you lose some weight, particularly in the first weeks of your program.
Cutting down sodium is important to lose retained fluids, which are also part of your weight.
Sodium is just like a sponge that attracts water, thus retaining more fluid in the body.
High-sodium foods can lead to weight gain by 3-5 pounds.
Sodium is also related to increased risk for high blood pressure, heart and renal programs.
Instead of consuming high-salt foods, you had better consume high-water foods, which help in draining the excess fluid, as a way on how to lose weight fast naturally.
Foods with high-water contents include watermelon, grapes, tomatoes, cucumbers, celeries, asparagus, pineapples, and many more.
They contain diuretics, water, and dietary fibers, which keep you full longer.
Another way to drain the excess fluid is drinking beverages with natural diuretics.
The options include a cup of coffee or tea, but without added sugar.
Start your day with a cup of tea or coffee, which is an excellent source of antioxidants.
However, make sure to learn the safe limit of tea and coffee consumption.
It is the time to move!
More moves mean losing more.
If you really want to find an effective way on how to lose weight healthy and fast, you need to do moderate exercises about one hour a day.
They include cardio and strength training.
Cardio helps in burning more calories.
Therefore, it is important to shed the excess pounds.
Meanwhile, strength training is important to burn the excess fats, which cannot be burned by cardio.
Chances are that you hardly have time for exercise, right?
Actually, you can begin by modifying your sedentary lifestyle.
Spending most of your day sitting in front of the computer is a risk factor for obesity.
Try to do the following things to keep your body active:
- Go backpacking to spend your weekend with families or friends. Walking while carrying a heavy backpack will help in shedding the excess pounds.
- Walk! Use any chances to walk, in the office, at home, or at the supermarket.
- Use stairs instead of lift at the office.
- Do fun exercises, such as biking to work, joining office football team, doing beach clean-up program with a local organization, or anything that gets you to move. For these, you can begin by joining a group of physically active people, and being engaged with them on weekend.
- Do some squats.
- Do cardio training before breakfast in the morning.
- Do domestic jobs, such as cleaning home, gardening, or changing the interior layout, which requires you to move objects in your house.
Keep Food and Exercise Journal
Write down everything that can affect your weight loss program.
Keeping a food journal helps you in tracking what you eat on a day.
By listing the foods and counting the estimate calories, you know where to stop nibbling and snacking.
A journal can help you track food craving patterns.
When you feel the urge to snack, record the moment or your feeling at that time.
You can identify the critical moments, which lead to food cravings.
For instance, if you find out that food cravings always come when you are angry, you can find the solution to avoid such moments.
If possible, you may ask a counselor help to cope with anger and avoid things that make you angry.
Dealing with emotional eating is an important way in how to lose weight healthy and fast.
Not only do you have to keep a food journal, keeping an exercise journal is important to help you stay on track.
You can give color on your calendar when the exercise target is achieved on a day.
Look and the colors on the calendar and you will know whether you have enough exercises or not.
If you do not like writing everything by hand, a web-based or phone-based journal may help.
Avoid Fad Diets
Healthy diet programs never include fads, which will make you end up with failure.
A healthy diet must be safe for long period, and it should become your new lifestyle.
On the other hand, fads only deprive you since they do not allow you to eat certain foods.
Cutting too many calories per day is dangerous for your health.
Your body needs enough nutrients to stay active during the day.
When your body gets too few calories, you will not have enough energy for exercises.
You can even lose precious muscles due to slowing metabolism.
Too few calories lead to decreased ability to do physical exercises and even lead to decreased motivation to do your daily jobs.
So, never aim at taking lower than 1200 calories per day.
Dietitians say that a rational target of weight loss in a week is about 3 pounds.
For those who weigh more than 250 pounds, losing 3-5 pounds in the first week is not so difficult without cutting daily calorie intake significantly, if you exercise one hour a day.
Therefore, balance between real-food healthy diets and exercise is a key in how to lose weight healthy and fast.
Be Smart About Fats
No dietitian recommends you staying away from fats.
What you need to do is eating good fat, not avoiding fats.
So, do not be tempted by the promises offered by the producers of low-fat foods, fat-free snacks, or fat-free dairy meals.
Low-fat foods make you eat more without the feeling of guilt.
Eating more means more calories, right?
Research found that despite explosion of low-fat foods in the grocery store, obesity rates keep increasing throughout the world.
So, be smart about fats, since not all fats are bad for your health.
Good fats can help in controlling your weight.
You can get their benefits by consuming real foods, like avocados, soymilk, fatty fish, seeds, tofu, and nuts.
Even though you need to reduce the intake of saturated fats, which are found in processed meats, takeout foods, packaged meals, and snack foods, you do not need to eliminate them entirely.
However, be sure to cut down foods, which are high in trans fat contents.
They include packaged snacks, baked goods, and fried foods.
Beginners are often faced with motivation swing. It can wreck your diet unless you cope in a positive way.
Healthy lifestyle must be an integral part of your life.
To avoid motivation swing, you can do the following things:
- Find social support. It may come from your family and friends. Alternatively, you can join an online support group of individuals that have the same program. Here, the members can share information and tips for healthy lifestyle.
- Set the target wisely. Do not set a too obsessive target, as it will overwhelm you, and make you feel drained, sick, and sluggish. Set a small but realistic target at first. You will be more motivated when you have achieved the first target. Then, set another target for the next season.
- Track your progress. Many smartphone apps are available to use. They come in various names, such as fitness trackers, calorie journal, weight watchers, and many more.
- Get enough sleep. Maintain your mood by getting plenty of sleep. Lack of sleep can lead to food cravings and make you want to eat more. It can also affect your motivation.
Those are among the things you need to do at the beginning of your lifestyle modification program.
Of course, they are only few of the things you have to do.
After all, you still need to plan your meal wisely, plan your exercise programs, and evaluate your success, as a part of the way on how to lose weight healthy and fast in a safe way.