Start Losing Weight the Healthy Way
The Healthy Alternative
The healthiest way to lose weight is neither crash diets or rapid bursts of exercise. The body responds best to slow changes in terms of food and exercise.
For example, someone who has an inactive lifestyle should not jump straight into a series of intense exercising because this is not giving the body enough time to adapt.
On the other hand the rule is similar for people who may take part in intense diets. This is a problem — the majority of all intense diets will leave your body deficient, perhaps in vitamins, proteins, or maybe hydration levels, either way these sudden changes to the body is stressing it several times more than the healthy alternative.
What is the healthy alternative to lose weight?
Energy Demands and Weight Loss
Your body uses food for energy, and the amount of energy consumed is measured in calories — any spare calories are stored as fat.
Your body has a specific calorie requirement, and this depends totally on your bodily maintenance and your daily activities, regardless though, if you consume more calories than you need for that day, you will inevitably gain weight.
To lose this extra weight you must get your body to use up the excess calories which the body has stored as fat.
What is the healthiest way to get rid of these spare undesirable calories?
- By slowly reducing your calorie intake.
- By slowly increasing activity levels.
Increasing those activity levels
By burning off those excess calories we can start shifting what's not desirable.
Do you need to be hitting the gym everyday to achieve this though? Of course not! By simply doing light activities everyday can increase our calories burned — walking instead of driving is simple exercise which can over time have significant changes, another example is doing some press-ups or getting up and dancing during TV advertisements! (every little helps)! The rule here is every time you do some form of exercise whilst not exceeding your energy limits will mean you are slowly losing weight the healthy way.
But how can I find out my daily calorie intake?
Calculate Your Daily Calorie Intake
- Calories Intake Calculator
Use this Daily Calorie Intake Calculator to calculate exactly how many calories you should consume each day to either maintain weight, gain or lose weight.
Daily Calorie Intake: Diet & Nutrition
If you're overweight you can not continue with your current eating habits if you really want to lose weight in the healthiest way. It's just not possible to continue to consume food which has more calories than your Daily Calorie Intake.
Cut out the junk food slowly, you can still eat the odd cake or biscuit within a balanced diet but eat it in moderation and think about slowly eating less food which you would call junk. This approach will give your body time to adapt.
The best thing you can now do is record your Daily Calorie Intake and make sure you do not exceed it whilst consistently taking part in some light exercising. This may shed only a few hundred calories in a week at the start of a healthy weight loss lifestyle but as you get use to moderating junk food and making healthier diet choices you will notice your intake being a few hundred less calories each day.
A quick recap
- Do not exceed your Daily Calorie Intake
- Starving yourself to consume less than your Daily Calorie Intake is not the goal, using them calories on exercise is
- Change your diet slowly — eat foods in moderation
- Start off exercising lightly — build intensity as you lose weight
- Avoid junk food for healthier choices such as fruit, vegetables and salads.
Usually the hardest part of doing some form of exercise is getting those trainers on and getting out the door (or to the home gym for that matter)! The attitude we need to lose weight the healthy way requires great self-control and discipline - everyday you train is an achievement itself, and everyday you turn a blind eye to junk food is when you will start noticing a real difference.
Want to feel motivated right now?
Shortcuts & Goals
Remember there are no shortcuts around quickly losing weight with a healthy approach, it takes a long time to put on so expect it to equally take a long time to take off but don't let that worry you now, start planning your goals.
Whatever your goal is make sure it is a realistic one, its better to keep consistent attainable goals so you can constantly reassess how well you're doing and reflect on the achievements you've already accomplished.
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