- Diet & Weight Loss
Ways To Lose Weight Safely
Losing Weight Safely
There are a great number of overweight or obese people in this country, and the vast majority of them would like to lose weight. However, too many individuals go to extremes or take unsafe routes to weight loss. Some of these things include extremely low calories diets, diet pills, and surgical procedures. The extreme diets can be bad for your health and there's always a risk when you have a surgical procedure such as a stomach stapling done. For most of us, these things won't be necessary and we can focus on losing weight safely.
There are many great ways to lose weight safely. Following a healthy diet that's lower in calories without going to the point where you feel starved all of the time is one of them. Another is to follow a workout routine that includes cardiovascular and weight training exercise. Combining all of these things will almost certainly lead to safe weight loss.
Dieting To Lose Weight Safely
Your diet plays a pivotal role when you're looking for ways to lose weight safely. Most of us know that consuming less calories will lead to weight loss. However, a lot of people believe that they will lose weight faster if they go on an extremely low calorie diet, and for the most part this is true. The problems with a starvation diet are that you'll likely lose muscle mass along with the unwanted body fat, which may cause a "skinny-fat" appearance and you won't have have as much energy throughout the day. Also, if you're on a starvation diet you're almost certainly not getting the nutrients you need for optimal health.
When you have only around 10 to 20 pounds to lose, you should try for a pound or 2 of weight loss per week. This will prevent you from losing muscle size. To do this you should cut 500 calories from the daily caloric intake that would maintain your body weight. One pound of fat contains 3500 calories, so by cutting 500 calories from your daily diet should equate to a poiund of fat loss in a week. This is a great guideline to follow when you're lookingfor safe weight loss. If you exercise regularly you'll burn away more calories so you lose a bit more weight every week. So basically you'll want to eat a bit less and exercise a little more to burn 500 calories every day. If you need to lose more than 20 pounds it should be okay to try for more than a pound or 2 of weight loss every week. If you're extremely overweight or obese you may even be able to safely lose 10 pounds per week for the first few weeks you are on a healthy diet and exercise program. How much weight you can lose per week largely depends on how much you have to lose. Of course, it's a good idea to check with your doctor before going on a weight loss program.
One of the best ways to lose weight safely through your diet is to actually eat more frequently throughout the day. This means that 5 or 6 meals daily is superior to 2 or 3 for weight loss. Every time you eat you'll give your metabolism a kick start for more fat loss. However, when you do this you need to make sure that your meals are low enough in calories for you not to go over the amount you need to lose weight. Something as small as a piece of fruit can constitute a meal when you eat this way. Since you'll be eating something every few hours, more frequent meals will help you avoid any lags in energy through the day. If you want to eat 5 or 6 times daily you'll need to prepare your meals ahead of time so you don't get stuck with nothing to eat when it's mealtime. Buy some meal replacement bars or shakes to help you with this.
As long as you make wise menu choices and don't over-indulge, you should be on your way to safely losing weight.
Exercising To Lose Weight Safely
Exercising regularly is certainly one of the best ways to lose weight safely. Performing cardiovascular exercise will help you burn calories and unwanted body fat. You can also take advantage of weight training to add shape to your body and boost your resting metabolism. Combining cardio and weight training exercise will give you the best results when you want to lose weight safely.
Many people do cardiovascular workouts when they're looking for ways to lose weight safely. Doing 30 to 45 minutes of low to medium intesity cardio three to five times a week will help you melt those unwanted pounds off quickly. If you want to shorten your cardio workouts and still get all of the fat burning benefits you can do some bursts of high intensity training during them. The best forms of cardio exercise are running, biking, or training on an elliptical machine. Participating in sports like basketball or racquetball are also excellent cardiovascular training.
Weight training is also great to do when you're looking for ways to lose weight safely and quickly. This is because the muscle you gain will boost your resting metabolic rate. In fact, weight training could cause you actually gain some body weight if you don't have much fat to lose since muscle weighs more than fat. This shouldn't matter since you'll add some shape and you'll look better in the mirror. It's really about the percentage of body fat you have. If your belly is getting smaller and your clothes are looser, you will be losing body fat even if you aren't losing body weight. Losing body fat should be your goal rather than losing weight, so sometimes it's better to not pay too much attention to the scale. Try doing some vigorous weight training 3 or 4 times weekly for between 30 minutes and an hour.
Putting It All Together
Once you start following the right diet and exercise, you will have discovered the ways to lose weight safely. Soon, the extra pounds will start melting off and a leaner you will emerge.