Tips for Healthy Weight Loss
Once you’ve made up your mind that you’re going to lose weight, it’s only natural that you’ll want to lose those extra pounds as quickly as possible. However, there has been a great deal of research that clearly shows that people who lose weight at a gradual, yet steady rate (about 1 to 2 pounds each week), will be more successful in being able to keep the weight off. Losing weight should be about changing some of your old habits and creating a healthier lifestyle that will include long term changes in both your eating and exercise habits.
In order to drop excess weight, you need to use more calories than you’re taking in. So, it comes down to some basic math. One pound is equal to 3,500 calories. This means that you’d need to reduce your daily caloric intake by 500 to 1000 calories in order to lose 1 to 2 pounds in a week.
When you lose weight by eating healthy and getting regular exercise (about 60 to 90 minutes, of moderate intensity exercise on most days of the week), you will establish a healthier lifestyle, and will be much more likely to keep the weight off.
It’s not easy to lose weight; it takes a strong commitment, and a willingness to stick with it, regardless of the obstacles; however, following a healthy weight loss plan can provide great results.
Moderate Weight Loss Can Lead to Big Benefits
Whether you have a little weight to lose or you have a bigger weight loss goal, research has shown that losing even 5% to 10% of your body weight will typically result in increased health benefits. This includes keeping blood sugar, blood pressure, and cholesterol in check.
For example, if you currently weight 200 pounds and you lose 5% of your body weight, that would be a 10 pound weight loss, so you’d drop to 190 pounds. Now, this might still be in the obese or overweight range, but this modest about of weight loss can still significantly reduce your risk factors for various chronic illnesses that are related to obesity.
So, even if you have a large weight loss goal, it’s important to look at it as a journey or process rather than just focusing on your desired destination. During this time you’ll learn a new way of eating, and you’ll pick up exercise habits that will give you a healthier lifestyle. Additionally, these new habits not only lead to healthy weight loss, but they can also help you maintain the weight loss over the long-term.
As an added bonus, keeping the weight off not only improves your health, but it can also provide a number of other benefits. For example, maintaining your weight loss can improve physical mobility, energy levels, self-confidence, and even your mood.
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