The smartest way to reach a healthy weight and maintain it long term is by losing weight at a realistic and safe pace. It is recommended that before you start an exercise or a new diet program you should consult your primary care doctor. This will enable you to lose weight in a safe manner. There are a lot of calories in one pound of fat. So, by cutting down your calorie intake, you can lose weight. If you eat an extra 100 calories every day, you can gain 11 pounds within a year. Just by making small changes you can safely lose weight and maintain it long term. For example, you should eat three regular meals every day, try to eat your meals at a regularly scheduled time each day, and only include snacks to your diet if you are physically hungry. The following healthy substitutes are perfect to eat in place of high-calorie food.
- Drink a low calorie Americano, instead of a high calorie mocha or latte
- Eat a handful of tasty unsalted nuts, instead of a candy bar
- Grab peppers and carrots with low-fat hummus dip, instead of chips and fatty dips
- Use mustard on your sandwiches, instead of mayonnaise
There are many safe ways to lose weight. Swapping healthy foods for high-calorie foods is certainly one of them. In order to reach your weight loss goal, you also need to pay attention to the types of foods you are eating every day.
The Importance of Portion Control
To lose weight you need to eat a healthy, balanced diet. Another main key to weight loss is portion control. The amount of something a person should eat varies on their age, gender, and your activity level. However, there are some common foods and suggestions for portion control:
- 1 medium slice of bread
- 4 tablespoons of beans
- 2 or 3 tablespoons of rice or pasta
- Matchbox size of hard cheese
- Deck of cards size of cooked meat
- 200 ml of milk
If you have problems with portion control, one good suggestion would be to try using a smaller plate. This should feel like you are eating a lot, but you actually are staying on track with your calorie intake.
Click Off the Technology
Eating while watching television can affect your food choices. It can make you eat more than you need too. When people eat in front of TV they tend to concentrate on the show they are watching which makes them eat more. Plus, it is hard to notice if you are full when your mind is into your favorite program and not actually thinking about your food.
Take Time to Plan Meals
It is important to plan. This allows you to have the right foods on hand and makes it easier to grab healthier meals. A few ideas for planning meals are as follows:
- Buy a slow cooker and use it
- Prepare your meals in bulk and freeze some to eat later in the week
- Write down your meal plan for the entire week
- Never go shopping on an empty stomach
- Always make a shopping list
It is always best to pay attention to the products you are buying. You should also watch out for in-store promotions because many of them are high in salt, fat, and sugar.
Get Up and Move
Staying active is a holistic approach to weight loss. It allows you to burn the calories you consume throughout the day. It is highly recommend that an adult be active every day. Many people choose to walk, run, cycle, or take part in some other activity. No matter what activity you choose to explore, the point is to move. Along with an aerobic activity, many experts suggest a person do strength training, as well.
Cutting Down on or Quitting Alcohol
There are a lot of calories in alcohol. It is essential to know the amount of calories in the popular alcoholic beverages. Some examples include the following:
- A pint of beer is 182 calories
- 1 medium-sized glass of wine is 159 calories
- 1 single measure of spirits is 61 calories
It is best if you are looking to lose weight to cut down on the amount of alcohol you drink. You could stop drinking it altogether as well. Many experts suggest you limit your alcohol intake. However, other experts recommend you quit drinking it. If you need help to stop drinking, you can contact an alcohol rehab center today.
Losing weight and maintaining it can be difficult. However, the best way to do it is by taking action, making small changes to your diets, and getting some exercise. If you would like to be healthier and lose weight many holistic approaches can help you achieve your goals. Just remember to follow these tips for safe weight loss and you should be just fine.