How to Safely Lose Weight

 Fast Especially when fad diets and social media make losing 10 pounds in 10 days seem possible. 

"Yo-yo dieting" or "weight cycling" increases death risk. 

The truth is, for many people, it's not easy to lose weight for a number of reasons, including life-stage, body composition, physical activity, genetics & hormones, among other considerations. 

Weight is just one of several health factors. Extreme calorie restriction & excessive exercise are unhealthy. 

But our nutrition & fitness experts warn that you'll gain all your weight back faster if you try them. 

Weight loss through food & lifestyle changes is the healthiest method. 

For sustainable weight loss, there are a few healthy guidelines that apply to practically everyone & can be implemented right away. 

Instead of restricting foods & dietary groups, focus on eating a variety of healthy foods to encourage weight loss & wellness. 

Produce adds volume & nutrients while being low in fat & calories. You may create lower-calorie versions of great dishes by swapping out higher calorie items for fruits & veggies. 

Cauliflower rice instead of white rice or 50/50. If you think about making any meal largely veggies at least 50% of anything that you’re consuming, you’re on the correct track to better health. 

If you're skipping breakfast & still struggle to live a healthy lifestyle, a balanced meal with fiber, protein, & healthy fats in a delectable dish will change your day. 

Skipping breakfast may affect your hunger hormones, making you "hangry" in the afternoon & more likely to overeat or crave sugary & refined carbohydrate items. 

The greatest, heartiest breakfasts fill you up, satisfy you, & prevent cravings later in the day. 

For breakfast, eat 350 to 500 calories & include lean protein, satisfying fat eggs, unsweetened Greek yogurt, nuts, or nut butters), & fiber veggies, fruit, or 100% whole grains. 

A blood sugar-stabilizing breakfast helps you lose weight. Liquid calories don't fill us like food does. Veggie- & protein-packed stir-fry is more satisfying than juice or caramel coffee. 

Avoiding sugary drinks is the fastest approach to lose weight & protects your heart & diabetes. Limit juice, soda, sweetened coffee, tea, & alcohol. 

By nightfall, you'll have had at least 800 more calories from those beverages & still be hungry. 

Alcohol may slow fat metabolism, making it harder to burn calories. Any movement can help manage weight. 

Walking is a cheap, effective workout that only requires shoes. A recent study found that walking 8,200 steps per day reduced the risk of obesity, major depressive disorder, & other chronic issues. 

Strength training promotes lean muscle tissue, which consumes more calories 24/7. Lean muscle slims faster. How to start strength training?

 Try kneeling planks, push-ups, squats, or lunges. Home or office bicep curls & tricep extensions using free weights. Try new ab, arm, back, & leg exercises. 

Strength exercise three to four times a week can quickly improve weight loss, range of motion, stability, & posture. 

Slowing down to appreciate food's taste, texture, temperature, & scent can help you control portions. 

However, mindful eating also involves paying attention to what & when you're eating, which can help you identify unintentional snacking that adds calories. 

Avoid consuming meals you didn't choose, especially. 

Mindful eating helps you trust your body's knowledge rather than external cues. 

Knowing where your additional calories come from helps you make smarter decisions.

For More Stories

Click Here