You can shed pounds in a responsible, sensible manner, instead of using one of the many fad diets which, along with weight loss that's likely only temporary, costs you your health. The University of Maryland says that if you lose just 15 to 20 pounds, you can decrease your risk of high blood pressure, heart disease, stroke, type 2 diabetes and cancer by 10 to 25 percent.
Calories
One of most effective actions in losing weight is limiting your calories. This does not mean you have to eat less or starve yourself, in fact, if you eat the right foods, you can eat a healthy amount of food. What is more important than what you eat is how many calories you consume. To figure out your target weight relative to height, also known as body mass index, or BMI, you can find calculators online, such as nhlbisupport.com/bmi. Keep a detailed record of what you eat and your daily caloric totals to make sure you stay within your caloric goal. You can find out how many calories each food contains per serving by checking its nutritional label or looking online.
Natural Food and Drinks
If you eat natural food and drinks, without much added sugar or refined carbohydrates, you will have an easier time losing weight, especially if you stay within your caloric intake. As your body becomes healthier, it becomes more efficient at burning calories and fat. Iowa State University recommends eating whole grains because they add bulk to your intestines and help to satisfy your appetite, while aiding your digestion. The University of Maryland recommends drinking green tea to increase your metabolism and help you in burn fat.
Unhealthy Food and Drinks
Avoid unhealthy food and drinks that use artificial ingredients. Many sugar-free foods use artificial ingredients that do not affect your insulin levels, but this lack of insulin response after your tongue tastes the sweet taste leaves your body feeling that it lacks the sugar and stimulates your appetite, according to the Cleveland Clinic, "Dr. Oz Show" and ShareCare.com.
Exercise
Exercise is equally as important as diet for effective and healthy weight loss. It is recommended you perform about 20 minutes of exercise daily. The level of exercise should be intense enough that it is slightly difficult to hold a conversation.
