Research shows dropping pounds gradually and steadily (around 1-2 pounds a week) is the best way to maintain your weight.
It’s natural for people to want to shed weight quickly when trying to lose it.
But safe weight loss is not just about a ‘program’ or ‘diet’. It’s about a lifestyle that includes lifelong changes in daily exercise and eating habits.
Once you’ve attained a healthy weight, you’re more likely to successfully maintain it over the long-term.
Losing weight takes commitment, and it’s never easy. But if you want to get started, make sure to follow this guide on how to lose weight safely and you’ll be on your way to losing weight safely and improving your health.
Tips on How to Lose Weight Safely
The safest way to lose weight is one that you can maintain for life. Here are some simple suggestions to help you lose weight safely and fast.
You can achieve realistic and safe weight loss by reducing your intake of calories by 300-500 calories a day.
Generally, this should enable you to lose 1-2 pounds a week. Although this might seem insignificant, it would equate to 26-52 pounds in just 6 months.
Setting simple and realistic goals can help you safely lose weight and make you very likely to keep the weight off over the long-term.
Every meal of yours should include a source of protein, a source of fat, and low-carb vegetables. Making your meals this way will help to bring down your carb consumption. Ideally, you should only consume 20-50 grams of carbs a day.
Protein sources include meats like beef, lamb, chicken, etc; fish and seafood like salmon, shrimp, trout, etc; and whole eggs with yolks.
The importance of loading up on protein can’t be overemphasized. It has been proven to increase metabolism by 80-100 calories a day.
Protein-rich diets also can decrease cravings and obsession with food by 60 percent, decrease the urge to snack late at night by 50 percent, and make you really full that you only take 441 fewer calories a day.
When it comes to weight loss, protein is the best nutrient. End of.
- Brussels sprouts
- Swiss chard
Go ahead and eat plenty of these low-carb veggies. You can eat lots of them without exceeding the recommended 20-50 grams of carbs a day.
A diet based mainly on vegetables and meat contains all the vitamins, minerals, and fibres that are essential for your health.
- Olive oil
- Avocado oil
- Coconut oil
Eat two or three meals a day. You can have a fourth meal if you’re starving in the afternoon.
Don’t shy away from consuming fat, as attempting to eat both a low-fat and low-carb diet at the same time can be disastrous. It’ll make you feel down and ditch the plan.
Increase Your Levels of Activity
Anyone who increases their exercise level, but keeps the same calorie intake and diet will almost certainly drop pounds.
Even if you don’t like gyms, having a light exercise like a brief 20-minute walk most days in a week will be beneficial.
Every time you work out more than normal, you burn fat and calories.
There are plenty of ways to up your activity levels. Aerobic classes, racket sports, team sports, running, walking, cycling, and swimming will all enhance your fitness levels.
Find something you love doing that’s simple for you in terms of cost and location. Then you’re more likely to include it in your routine and keep exercising, despite inevitably missing a few sessions through family commitments, holidays, etc.
- Take a stroll at the weekend. Park your car and take a walk to the stores. Try to have longer walks in the park, countryside, or coast outings. Then have a picnic so you can control what you eat.
- Each additional step you take is beneficial. Always take the stairs rather than the lift.
- Stand up and exercise during commercial breaks on TV, or consider working out on an exercise bike in the sitting room while viewing your favorite TV show.
Reduce Your Alcohol Consumption
Alcohol has plenty of calories. Drinking excess alcohol can cause weight gain and damage your health. If you want to drop pounds, reduce your alcohol consumption or avoid it altogether.
You shouldn’t take more than 14 alcohol units spread uniformly throughout the week.
Watch Less and Less TV
A study of University of Alberta students revealed that those who watched TV more frequently snacked more often and piled on the pounds as a result.
This is because they paid more attention to TV commercials than those who watched TV less. And it was found that food advertisements had a huge influence on viewers, especially university students.
Sacrifice a few shows (there’s probably a few you don’t really like anyway) and talk a walk instead. Even walking for just 15 minutes will provide you with some amazing health benefits.
Load Up On Fiber
You can get lots of fiber from vegetables, fruits, whole grains, etc. A plant-based food will contain fiber. Some plants contain more fiber than others.
Great sources of fiber include green peas, artichokes, lentils, lima beans, and broccoli. Among fruits, raspberries are top of the list.
Drink Lots of Water (8-12 cups a day)
Drinking lots of water is one of the best ways to lose weight. Staying hydrated can make you feel full for longer, especially if you take one cup of water before every meal.
Get Adequate Sleep Each Night (7-9 Hours)
Sleep is probably the most important way of how to safely lose weight fast. Lack of sleep may lead to increased hunger, loss of muscle, and weight gain.
The more quality ZZZs you have, the more energy you’ve got to exercise and the easier it’s to keep hunger in check.
What’s the Safest Way to Lose Weight?
Regardless of how you start your weight loss journey, the best way to maintain your weight is to make long-term changes in your lifestyle, such as implementing a healthy diet plan and being physically active.
If you’re unsure of where to begin, how many calories you should cut, or how to lose weight safely, keep tabs on our blog!