According to the CDC, around 50% of Americans have tried to lose weight in the last 12 months. If you’ve tried every diet out there, or you’re working your way through a list of so-called miracle cures, you might be wondering how to solve the weight loss equation. With so much information on the web, it can be difficult to decipher fact from fiction. The good news is that it is possible to achieve results that last. Here is some useful advice about healthy, manageable ways to lose weight.
Get moving
Inactivity is a major contributor to weight gain, and it’s also a primary risk factor for a range of health conditions, including heart disease and type 2 diabetes. If you don’t do a lot of exercise, and you lead a sedentary lifestyle, you’ll find it difficult to lose weight, especially in the long-term. Physical activity burns calories. When your body is moving, you’re using fuel. If you use more calories than you take in, you should find that you start to drop pounds. If you are inactive, it’s best to start slowly and build your fitness levels gradually. Even simple things like going for a walk during your lunch hour, cycling to work and doing a beginner’s class a couple of times a week will make a difference. As you get fitter and stronger, you can increase the intensity.
If you’re used to exercising, but you’ve taken a break from the gym, or you keep finding excuses to avoid going for a run or doing a home workout, taking that first step is often the hardest part of the journey. If you can muster up the enthusiasm and energy to go back to the gym or put your trainers on ready for a jog, you’ll probably find that you’re keen to keep going. Exercise makes you feel great, and it can really lift your mood and your energy levels. If weight loss is your main goal, it’s worth focusing on intensive activities that burn a lot of calories, working with a trainer that specializes in weight loss and considering using supplements like fat burners. Before you make any changes to your diet or start using supplements, ask your trainer for advice. They will be able to help you make decisions based on your fitness level and your health status.
Working out can seem like a chore to some, so making it fun is hugely beneficial. Switch up the kinds of activities you do, change the location and get friends and family members involved. Go hiking, cycling or climbing to take a break from the gym, join a sports team or a golf or tennis club, sign up for Zumba or spin classes or work up a sweat during a HIIT (high-intensity interval training) session.
Change your diet
The other side of the weight loss equation is diet. Diet and exercise go hand in hand, and you have to balance the numbers to tip the scales in the right direction. If you consume more calories than you burn, you’ll gain weight. If you use more calories than you take in, you’ll lose weight. As well as increasing the amount of exercise you do, it’s also crucial to keep an eye on your diet and to consider changing your eating habits.
One of the best things to do when embarking on a weight loss mission is keeping a food diary. You can do this manually using a pen and paper or track your diet using an app. Using apps is quick and simple, and you can monitor your calorie intake and see how well you’re doing in terms of nutrition. Many of us are unaware of how many calories we take in on an average day, and you might be surprised when you see the figures in your food diary. Use the information you collect to make alterations to your diet, which will help you lose weight.
When you’re working on your diet, it’s important to focus on nutrition and to take control of portion sizes. Many of us eat more than we need to, and this is why it’s difficult to lose weight even if you’ve increased your activity levels. Serving smaller portions and adjusting your diet will help you lose those pounds and ounces. Your diet should provide your body with all the essential nutrients it needs, so incorporate foods that are packed with vitamins and minerals, and try and avoid products that offer limited nutritional value. Avoid processed foods and those that are high in sugar and salt, and try and cook from scratch. When you cook, you have control over what goes into your meals.
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Fad diets have become very popular, but they’re not a practical solution for most people. Losing weight very quickly might seem like a great idea, but what happens when you start eating normally again? If you’ve been surviving on leaves, juices or neon green soups for a month, you’re likely to gain weight as fast as you lost it. Fad diets are not sustainable, and they often cut out entire food groups, which is not beneficial for your health. You might also find that depriving yourself of the foods you love causes you to crave treats. It’s much better to follow a balanced eating plan, which ensures that your body is well-nourished. Having the odd treat, for example, a slice of cake on your birthday or a piece of pizza on a Saturday night isn’t going to impact your weight dramatically, and it could actually help you stay on track with healthy eating for longer. If you are a food fan, and you do tend to gravitate to meals and snacks that aren’t good for you, learn to make healthier versions. Swap beef mince for lean turkey mince if you love chilli tacos or burgers, for example, and replace fries dripping in oil and coated in salt with oven-baked sweet potatoes.
Most of us have tried to lose weight at one point in our lives (click here to see my story). Sometimes, we get the results we want, but losing weight can be difficult. There’s a huge amount of information out there, but put simply, for most people dropping pounds boils down to eating well and being active. If you can increase your activity levels and adopt a healthy, balanced, controlled diet, you should find that you lose weight and that you keep those extra pounds off.
Lots of love,
Jenna
