Healthy Weight Loss – Doing it the safe way

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Healthy Weight Loss – How Much Weight is Safe to Lose in a Month?

When our mindset is right and we are determined to lose weight–be it for health reasons or to look good, we often get impatient.

We want to see results immediately and get frustrated otherwise.

However slow and steady is the way to keep weight off long-term.

Actually, studies show that when we lose weight slowly, there are fewer health risks. Despite recent studies that show that rapid weight loss is just as good as slow weight loss.

Long term plans work best.

Evidence shows that unless in imminent danger to someone’s life, a consistent long term plan works best.

Look at the famed Dr. Now on My 600 lb. Life. Even though his clients are morbidly obese, in order to get gastrostomy surgery, they need to drastically cut down on their calories and drastically cut down on their weight to start transforming their lives and go under the knife.

The secret is keeping the weight off, permanently

Many experts say that losing 1-2 pounds a week is a healthy and safe rate. Losing more than that is dangerous.

It will put you at risk of developing certain health problems. These can be losing too much muscle, nutritional deficiencies, gallstones, and a drop in metabolism too

If you are starting to diet and exercise, you might lose more than 2 pounds in your first week. That’s OK because that’s the initial dieting period. The body gets a ‘shock’ from less food and more exercise – and you lose a lot of water weight.

When this happens, your body will start to dip into its energy store which is known as glycogen. The glycogen gets burned for fuel and the body releases the water.
You will experience a major drop in weight at first in your first week. Once your body has used up the glycogen stores, your weight might start stabilizing at losing around a pound or 2 a week.

Most people who start “crash diets” usually regain half their weight back in a year

Usually, after 3-5 years, they have regained all their weight. Ouch! It’s the reason that experts suggest losing weight at a slower, steadier pace.
If you are losing weight at a slower, steadier pace, it might be because you are following a kind of lifestyle diet; eating more fruit and veggies and holding back on the sugar-sweet beverages.

Look at some great diets. When you follow these type of diets, you usually keep the weight off long-term.
Again, there are other studies which show that rapid weight loss can be just as effective, even for the long-term as well.

However, these ‘successful’ studies are people on rapid weight loss diets who had ongoing support from dieticians and doctors during the weight-loss study.

Research also shows that when you have support from health professionals, you will experience long-term weight loss success. It is just that this is unlikely to happen with a person at home who does not have a constant dietician and doctor supervision where the rapid weight loss diet would be successful.

Go slow

There are great tips to help you lose weight at a healthy pace. Slow weight loss might not sound as attractive as fast weight loss, but there are some healthy ways you can speed up your safe weight loss program like eating more protein.

Healthy Weight Loss takes time, make it work you!

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Fat Loss Workout Tips, Get Fit and Healthy

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 Fat Loss Workout Tips That Will Make You Healthier.

If you are trying to lose weight, you need to exercise. People who attempt to lose weight through dieting alone will never see the results that they are looking for.

The workouts do not need to be intense, but need to happen regularly. When you work out on a regular basis, you help your body to burn more calories per day. If you want to lose fat, you need to get on a regular workout schedule. These 5 fat loss workout tips will help you to approach working out in a way that you will lose weight safely and efficiently.

Start Slow

One of the most important things to do when starting a weight loss workout program is to start slow. Your body needs to get used to the idea of strenuous activity. If you try to go too hard too fast, you may injure yourself. Start off slow, and pick up your intensity as you get further into your workout schedule.

Cardio is Key

Simply put, cardio is necessary to lose weight. You need to burn calories through cardio exercises such as biking, elliptical workouts, and running. It is important to remember that these exercises do not need to be extreme and intense. You only need to raise your heart rate to see the positive effects of cardio.

Lifting Weights Will Help

If you want to lose weight, you need to start weightlifting. When you lift weights, your body creates muscle. The muscle in your body will burn calories and fat, as it needs these calories energy to rebuild, strengthen, and maintain itself. The more muscle you build, the more fat you burn. Consequently, lifting weights will make it easier for you to reach your goals.

Understand the Long Term Nature of the Process

It is important to understand the long term nature of working out for weight loss. You may not see the results that you expect during the first week or two of your workout schedule. You may also plateau during your workouts, not losing weight at all after a time of weight loss. These to scenarios are normal, and highlight the importance of sticking with a workout regimen.

Work Out at Home

Sometimes, it can be difficult to go out to the gym.  If this is the case for you, work out at home. By purchasing small weights, resistance bands, and cardio equipment, you can get a great workout in right in the comfort of your own home.

You do not need to become a gym rat to lose weight. You simply need to workout regularly. Whether this be outside, at home, or in a gym, give your body the exercise that it needs to burn calories and fat. These five fat loss workout tips will help you to learn how to approach your exercise regimen. Additionally, if you do the work behind this routine, you will meet your weight loss goals.

Follow these 5 fat loss workout tips and stay the course to a future of health and fitness.

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Does Weight Training Burn Fat?

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Does Weight Training Burn Fat? – If So, How Does it Work.

People looking to lose weight think they need to eat much less and move much more. In order to do this, many people start crash diets and cut out vital nutrients from their diets. They also start doing tons of cardio. They soon discover that they’re not losing pounds as quickly as they had hoped.

Is cardio good for burning fat?

Yes, cardio can burn fat and help you to lose weight, but running endlessly on a treadmill at the same speed isn’t the most efficient way to make the most of your time and energy. With regular cardio, you will start seeing changes, but weight training can help to maximise the efficiency of your workouts.

How does weight training help burn fat?

The great thing about weight training is that you can burn calories long after you’ve finished your workout. With cardio, once you step out of the gym or return from your run, you won’t be burning calories any longer. With weight training, you can burn more calories for up to 48 hours after you’ve finished exercising. This is great news for people who don’t enjoy going to the gym.

Another way weight training helps you to burn fat is by helping to build muscle. When your body builds muscle, it turns the excess fat you have into muscle instead. Even if you don’t see a change on the scale, you’ll definitely see a change in your shape and size. Fat takes up a lot more space than muscle does, so you’ll weigh the same but you will look and feel smaller.

Doesn’t weight training make you really big?

People who want to lose weight, particularly women, shy away from any type of weight training. They believe it will make them bigger. Even though they will build muscle rather than fat, the idea of getting bigger really puts them off. It’s important to note that you would have to lift very heavy weights for long periods of time in order to build any real amount of muscle mass. Hence, the danger of getting ‘too large’ building muscle is very unlikely.

What’s the best way to burn fat?

The best way to burn fat when in the gym is to combined HIIT (high intensity interval training) cardio with weight training. This will ensure that you get the most out of your time in the gym and burn the maximum amount of excess fat possible.

Finally, Does Weight Training Help Burn Fat is best answered by the type of workout you do. All types do, but HIIT doesit  best.

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5 Healthy Breakfast Tips For the Active Lifestyle

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5 Healthy Breakfast Tips That Will Help You Lose Weight.

 

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list. Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

1) Never Skip Breakfast:

This is number one on the list of healthy breakfast tips for a very good reason! You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Above this, breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

2) Avoid Sugar:

Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

3) Don’t Drink Too Much Juice:

Although fruit juice is good for you, this doesn’t mean that it’s free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking.

4) Start As You Mean To Go On:

Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need. This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

5) Include A Few Superfoods:

Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yoghurt (low fat), berries, nuts and seeds. Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

If all of these 5 healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings, remember to plan ahead. If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

Finally, these 5 Healthy Breakfast Tips will Help You Lose Weight if you follow them.

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Getting in Shape – Where you want to go

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Getting in Shape requires Motivation and Planning for It.

 

Getting in Shape

Lazare / Pixabay

Are you making the commitment to lose weight and get in shape? Then, you are probably trying to decide how much weight should you try to lose. Setting goals are very important. Setting the right goals for you may be one of the hardest things to do. Not making goals for yourself is to invite failure to your weight loss goals. So what kind of weight loss goals should you set for yourself? In order to set the best goals for yourself you need to know where you are,set a long-term reasonable goal for yourself, and give yourself rewards for meeting these goals.

Take A Look At Where You Are

It isn’t just a matter of how much you weigh, it is a matter of taking an accurate assessment of where you are right now. You should go visit the doctor to make sure that you are healthy enough to stress your body. There are many people who can get started in a weight loss program only to find out that they can’t finish it because their body can’t handle the strain. Also, find out your true weight and get your body mass index (BMI) number. Get some measurements like your hip-to-waist ratio and your body fat percentage. It isn’t necessary to have all of these, but it will help you to know where you started.

Decide Where You Want To Go

Make sure that you have reasonable goals set for yourself. Going from a size 40 inch waist to a 30 inch waist probably isn’t very realistic for you. Going from a 40 inch waist to a 34 inch waist is fairly reasonable, but still ambitious. Losing 20 pounds is a realistic long-term goal. Losing 20 pounds in two weeks probably isn’t a realistic one. Try to do aim for a goal that is realistic. Make sure you have a planned date for you to reach that goal that is realistic as well. Don’t try to do the impossible. Try to do what you are capable of doing. When you reach that goal, set a more ambitious one for yourself. Plan on setting for yourself short-term goals along the way to break it up a little.

Reward Yourself Plan on doing something nice for yourself for reaching your long-term goal. Make it something special. Keep reminding yourself of it as often as possible. Don’t just have one reward for yourself, though. For each little milestone you reach along the way, treat yourself to something special. Give yourself little prizes for being such a good hard worker. This will also make the long-term goal easier to reach.

If you are truly serious about Getting in Shape, give yourself the best shot by being realistic about where you are and where you are going. Don’t forget to reward yourself for the hard work you do. Figuring out how much weight should you lose is a good goal, but don’t let that be the only goal you have.

Finally, commit yourself to getting in shape and stick to your plan, You can do it!

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