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The Best Way to Lose Weight Healthily

May 26, 2011 | By Kay Uzoma
The Best Way to Lose Weight Healthily
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Frustration and failure at previous attempts to lose weight can tempt you to take desperate measures such as going on a fad diet. However, these diets leave you hungry, listless and even more frustrated when you pile back on all the pounds you lost. The best way to lose weight healthily --- and keep it off --- doesn't involve starving yourself or eating foods you don't like. It begins with consuming fewer calories than you burn. You also don't have to spend hundreds of dollars in special weight-loss supplements, if you don't want to.

Step 1

Reduce your calories to within a healthy range. Women should consume no fewer than 1,200 calories daily and men should consume no fewer than 1,500.

Step 2

Drink 8 to 12 cups of water daily to help curb your appetite and reduce your calorie intake. To increase your success at reaching this daily amount and to aid weight loss try to drink two cups before each meal.

Step 3

Eat high-nutrient, low-calorie foods such as fruits, vegetables, lean meat, skinless poultry, fish and low-fat dairy. Fruits, vegetable and whole grains are also good sources of fiber, which curbs your appetite and promotes weight loss. Limit your intake of high-fat and sugary foods.

Step 4

Perform aerobic exercises such as running, walking, cycling or swimming for between 30 and 60 minutes at least four days a week. Increase the distance or intensity of your aerobic activity to speed up weight loss.

Step 5

Weight train at least two days a week to build muscle, which revs up your metabolism and increases calorie burning even when you're at rest.

Step 6

Spend at least 15 to 20 minutes each day reducing stress through techniques such as deep breathing, meditation or yoga. Stress increases levels of hormones such as cortisol that contribute to weight gain.

Tips and Warnings

  • If you haven't exercised in a while, start with low-impact, joint-friendly activities such as walking and cycling. When you're trying to lose weight, 20 to 35 percent of your total calories should come from fat, 45 to 65 percent from carbohydrates and 10 to 35 percent from protein. Be patient. You didn't gain the weight you're trying to lose overnight. Give yourself time to adapt to your new dietary and lifestyle habits.
  • Increase intensity or distance gradually to reduce your risk of injury. Do not consume fewer than the recommended amount of calories as this robs your body of vital nutrients, increase your risk of illness and actually slows weight loss. If you are not used to being physically active, consult a doctor before beginning an exercise program.

References

Article reviewed by Jessica Lyons Last updated on: May 26, 2011

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