The key to successful healthy weight loss

 

Your weight is a balancing act but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you also lose weight. There is a fine line between losing weight and burning fat so do not get confused as losing weight could either be body fat or muscle mass. To get in shape you really want to aim for burning fat whilst retaining muscle mass in order to get the best looking results.

 

3,500 calories equals about one pound of fat, so if you then cut 500 calories from your typical diet each day, you will lose approximately one pound a week (500 calories x 7 days = 3,500 calories). Simple, right? Then why is weight loss so hard?

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts and emotional eating habits that stop us before we get started.

But there is a better way! You can lose weight without feeling miserable. You have the power to make smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—and winning the battle of the bulge!

 

Getting started with healthy weight loss

 

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

 

Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

 

Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.

 

Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

 

Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.

 

Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch lost from your waist. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

 

Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

 

Not all body fat is the same

 

Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy, and granola bars) are more likely to add to this dangerous fat around your belly. Cutting back on sugary foods can mean a slimmer waistline and lower risk of disease.

 

Healthy dieting and weight loss tip : Fill up with fruit, veggies, and fiber

 

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.

 

Fiber: the secret to feeling satisfied while losing weight

 

If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.

 

High-fiber heavyweights include:

 

Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.

 

Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.

 

Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.

Focus on fruits and veggies

Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.

The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

 

Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.

 

Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.

 

Swap out some of the meat and cheese in your sandwich with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.

 

Instead of a high-calorie snack, like chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).

 

Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.

 

Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

 

Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.

 

Fruits and vegetables to eat in moderation

 

Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.

 

Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.

 

Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.

 

Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.

 

Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.