Dieting Exercise Health

The First Step in Losing Weight

Most Important Tips for Safe Weight Loss 

Okay so you decided you want to lose some weight, Great! You’ve taken your first step already by visiting this website.  If you’re wondering ‘how can I lose weight?’ or frankly ‘how can I lose weight?’, then you’re in the right place.  Through writing this site I hope to inform you guys on how to lose weight safely and naturally and maximize every one of your days on this journey so not a second is wasted.  Before we start I think it’s important for you to know that weight loss is not a short journey.  Don’t expect to lose all your weight in a week, it will take time to see the results you want and studies have shown that progressive weight loss over a long term will result in keeping that weight off more efficiently.  Without further of due lets talk about these essential tips for weight loss.

Losing Weight Safely

You may be wondering why I’ve decided to add the word ‘safely’ to this topic. Well, in the world of health articles, advice, and supplements, companies will attempt to take advantage of your intellect by convincing you to read their ‘nonsense’ methods of losing weight because someone famous said it worked for them. They will attempt to get you to buy their products that have no evidence of working, just to get your money.  The art of Losing Weight isn’t a complicated concept to understand as a lot of people in the health world make it out to be. What I will explain throughout this article is what two things you ONLY need to consider when your looking to lose weight. Whether your looking to lose a few pounds, or trying to change how you look completely, this article is for YOU.

Dieting

Your diet is one of the major two things that will actually affect how you put your weight off.  That’s why dieting is the first tip to put your weight off.  If you take anything away from this article, it’s that if you want to lose weight, you need to take in fewer calories than you already are.  Click here to read our article on getting your diet started where we break down the aspects of a diet to make it more simple for you!  Right now we will discuss what the basics of a diet are.  If your look at your normal eating schedule and find that your taking in approximately 3,000 calories daily, the most effective method is to take off 500-1,000 calories.  Although experts say that an average male should consume approximately 2,700 calories and women 2,200 calories(differs for each individual).  This will keep you at a consistent loss of weight if not keep your weight steady.

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Loosening up your calorie intake can be easier through healthy eating which includes eating foods that include natural ingredients, foods with low sugar and fat, and un-processed ingredients.  Look at the nutrition labels on the foods you buy, this will help you determine which foods will be better for your new diet.  Stated in an article by The Center for Disease Control on Healthy Eating, a food diary containing everything you ate throughout the day can help you track all of the good and bad things you eat and can make it a lot easier to effectively change your diet(click this link for a free food diary template).  Another Simple Trick for taking in less calories is to minimize the amount of times you eat at fast food restaurants.  Although you may be able to find somewhat healthier alternatives, fast-food will always contain more fat and sugars than what you would normally make at home.  Eating healthier won’t just help you lose weight, it will also help improve your overall health.  As The United States Department of Agriculture stated in the Index of Healthy Eating, healthier meals will help you…

  • receive more nutrients
  • have a lower cholesterol and blood pressure
  • have a smaller risk for heart disease
  • and can help protect you from certain types of cancers.

Exercising

Now that you understand the importance of a healthy diet lets talk about exercise.  Exercise is our second weight loss tip and our goal through exercising is to lose as many calories as possible when working out and this is mostly done through cardio.  Cardio has shown to be more effective than most other exercises when it comes to burning calories and losing fat. Of course there are other methods but we’ll talk about those later. Exercising 4-5 days a week is a good start to beginning an active lifestyle and keeping your weight off, experts say on average 50-70 minutes of cardio/sweat per week with intervals of weight lifting mixed in is a good start for someone looking to lose weight.

Benefits of Cardiovascular Activity include…

  • Stronger heart and lungs
  • Increased bone density
  • Reduced Stress
  • Reduced risk of heart disease and certain types of cancer
  • Better Sleep
  • More Energy
  • And can even relieve symptoms of anxiety and depression

Some common misconceptions about exercising is that weight lifting will help lose fat and weight, but it is not even comparable to the benefits of cardio. Of course, mixing up your weekly exercise schedule with cardio and weight lifting is smart as you’ll work on the parts of your body that can’t be worked on when doing your cardio.  Last but not least you should keep track of your daily exercise routines which will help you make adjustments and keep track of your progress to improve on.  Check here for a variety of charts to write your progress down on.

Conclusion

Now that you know the two most important tips to losing weight safely, we should prioritize these steps.  The most important thing to do starting off is to have a good healthy diet.  It’s a lot easier to take 1000 calories off of your daily diet than to burn 1000 calories in the gym.  A nice analogy to think of is that you can lift weights everyday in the gym, but unless you have a good diet pertaining to your needs, you won’t gain muscle as quick as someone that does.  Once you have a better diet for yourself, you can start to incorporate a more physically-active lifestyle as it is a lot easier to make exercise goals in the gym once you’ve taken care of your healthy lifestyle outside of the gym.  Now that you know how to effectively lose weight safely, you can apply the things I’ve said and begin your journey to weight loss. Please check back with this site frequently as new articles will be published, new products will be reviewed, and you’ll be even more knowledgeable in the world of health!

Sources

  • Waehner, P. (2017, June 21). 2 Main Reasons Why You Need Cardio Exercise. Retrieved November 22, 2017, from https://www.verywell.com/why-you-need-cardio-exercise-1230812
  • “Nutrients and health benefits.” Choose MyPlate, United States Department of Agriculture, 12 Jan. 2016, www.choosemyplate.gov/vegetables-nutrients-health.
  • “The Disadvantages of Fasting.” Healthy Eating | SF Gate, SFGate, healthyeating.sfgate.com/disadvantages-fasting-5546.html.
  • “Healthy Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 May 2015, www.cdc.gov/healthyweight/losing_weight/index.html.