In order to lose weight quickly and safely, you must address the issues of diet and exercise. Eating a healthy diet and exercising regularly are the two best ways to lose weight safely. Trying to take the easy way out by taking diet pills or other potentially harmful diet products is not only unsafe, but it can also lead to future weight gain. It’s best to think of weight loss as a long-term lifestyle change rather than a short-term goal because that will help you achieve your weight-loss goals.
Eat Healthier Foods
Eating foods that are nutritionally-dense—full of vitamins and nutrients—instead of sugary foods containing little or no nutritional value can help you lose weight safely. Not only will this help you lose weight, but it will also lead to better overall health. The United States Department of Agriculture, or USDA, suggests that you should eat a diet rich in vegetables, fruits, whole grains, low-fat dairy and small amounts of lean meats and fish. You can visit MyPyramid.gov to get a free customized diet plan based upon the USDA’s recommendations.
Drink More Water
Water is essential for life, and it also a powerful weight loss tool. A study published in the Journal of the American Dietetic Association found that people who drank water prior to eating a meal consumed an average of 75 fewer calories per meal. Assuming you eat three meals per day, that’s a savings of 225 calories per day simply by drinking water before each meal. Also, it’s not unusual for your body to misinterpret thirst for hunger, so you may think you’re hungry when in fact you just need a drink of water. Sip water throughout the day to prevent dehydration and for optimal weight-loss benefits.
Exercise More
Many Americans are not exercising enough. The Centers for Disease Control and Prevention, or CDC, recommends that adults get at least 30 minutes of moderate physical activity five days per week. This is the bare minimum requirement, and honestly, it won’t do much in the way of helping you lose weight. The CDC recommends increasing your time spent exercising to five or more hours per week for greater health benefits, including increased weight loss. Some examples of moderate physical activities would include walking briskly, jogging, biking, swimming or other activities that increase your heart rate to about double its resting rate. For safety reasons, make sure to keep your rate of weight loss to about 1 or 2 lbs. per week, which is the CDC’s recommendation for healthy weight loss.
Weight Training
Lifting weights may not be the first choice for those looking for a weight-loss program, but weight lifting or resistance exercises can greatly benefit people looking to lose weight. Increasing your muscle mass helps your body burn more calories naturally, so your body becomes much more efficient at using calories instead of storing them as fat. For optimal weight loss results, use light weights and high repetitions. Alternatively, you can use simple resistance exercises to get the same results, including push-ups, crunches, squats, calf raises and shoulder presses using a heavy, stable object.
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