top of page

Tips for Losing Weight Safely


You're eager to lose weight. You want to do so safely. But how?


To begin, keep in mind that losing weight gradually is recommended by many experts. It is, more likely to stay off. If you lose weight too quickly, you will lose muscle, bone, and water instead of fat, according to the Academy of Nutrition and Dietetics.


The academy advises aiming for a weekly weight loss of 1-2 pounds and avoiding fad diets or products that make unrealistic promises.


As a result, it's best to focus your weight-loss efforts on changes you'll be able to sustain over time.


To achieve faster results, you'll need to work with a doctor to stay healthy and get the nutrients you need.


Create a plan.


You've probably heard the expression "calories in, calories out," which simply means that you must burn more calories than you consume.


However, as many people can attest from personal experience, it is not that straightforward.


Your metabolism, or the rate at which your body converts calories into fuel, is also important. It's also bad for your health if you restrict your calorie intake too much. As a result, your metabolism slows, potentially resulting in nutrient deficiency.


There are several options for doing so without drastically reducing your caloric intake. You could do the following:


  • Portion sizes should be smaller.

  • Calculate how many calories you consume on a daily basis and make a small reduction.

  • Check the nutritional information on food labels to see how many calories are in each serving.

  • To reduce your hunger, drink more water.


To stay healthy, eat nutritious foods like vegetables, fruits, whole grains, and lean protein, regardless of the method you use. It's a good idea to work with a dietitian to develop a plan that addresses those requirements.


Obtain Accountability and Encouragement


Many apps exist to assist you in keeping track of what you eat.

You can use your smartphone to stay on track with your plan because you're almost certainly carrying it with you at all times.


Alternatively, keep a food journal of what you ate and when you ate it.


SUGGESTED

You'll also need supporters to keep you motivated and encourage you.


Solicit support from your family and friends for your weight-loss efforts.


Joining a weight loss support group can also help you talk about how things are going with people who understand. Speak with someone you know who has lost weight in a healthy manner. In a good way, their enthusiasm is contagious!


Figure out what makes you want to eat.


Food is, at its most basic level, a source of energy. It provides you with the motivation to complete tasks.


However, only a small percentage of people eat solely for this reason.


It's present at all social gatherings. When we're having a bad day, it's where a lot of us go.


You'll need to figure out what makes you want to eat when you're not hungry and come up with a strategy to deal with it.


The first step is to figure out what your triggers are.


Is there a specific area of your life where you're experiencing stress, anger, anxiety, or depression?


Is food your go-to reward whenever something good happens in your life?


Next, try to anticipate when those feelings will arise and have a plan in place to avoid eating.


Could you please take a stroll?


Do you want to send a text message to a friend?


Finally, give yourself a reward for making a different choice. Simply put, don't use food as a motivator.


Reset Your Eating Habits

To lose weight, you don't have to go vegan, gluten-free, or eliminate any particular food group. In fact, if it's something you can live within the long run, you're more likely to lose weight permanently.


However, limiting, if not eliminating, empty calories makes sense.


Reduce the amount of sugar you consume. These are the sugars found in cookies, cakes, sugar-sweetened beverages, and other foods, not the sugars found in fruits naturally.


Sugary foods contain a lot of calories but few nutrients. Aim to consume no more than 10% of your daily calories from added sugars.


SUGGESTED


Pick your carbs carefully.


You get to choose which ones you want to eat and how much of each.


Look for foods that have a low glycemic index (asparagus has a lower glycemic index than a potato, for example) or have fewer carbs per serving than others.


Because processing removes essential

nutrients like fiber, iron, and B vitamins, whole grains are preferred over processed grains. They can be restored in the same way that "enriched" bread can.


Include protein in your diet.


It's satisfying and will help you maintain muscle tone.


Lean meat, poultry, fish, and dairy are available as vegetarian and vegan options (nuts, beans, and soy, to name a few).


Most Americans get enough protein, but they could choose to get it from leaner sources, so you might be getting enough already.


The amount of protein you need depends on your age, gender, and level of activity.


Make good fats your friends.


Small amounts of fat can make you feel fuller and less hungry, making you feel less like you're on a diet.


Better options include fish, nuts and seeds, and olive oil. These contain polyunsaturated or monounsaturated fats, which are unsaturated fats.


Consume a high-fiber diet.


Vegetables, whole grains, fruits, and plant food are all good sources of fiber.


Some people have a lot more than others. Excellent sources include artichokes, green peas, broccoli, lentils, and lima beans. The most popular fruit is raspberries.


Increase the number of times you eat.


You can avoid hunger if you eat 5-6 times per day. You could distribute your calories evenly among all of the mini-meals or make some of the more important than others.


You'll need to carefully plan your portions so that you don't eat more than you intended.


What about meal supplements?


These items will assist you in keeping track of your calorie intake. They're easy to use and remove the guesswork from dieting.


If you stop using meal replacements, you'll have to change your eating habits to keep the weight off.


Keep an eye on beverages.


It's simple to lose weight quickly by avoiding liquid calories like soda, juice, and alcohol. Substitute zero-calorie beverages like lemon water, unsweetened tea, or black coffee for them.


Diet drinks will save you calories when compared to sugary drinks.


Your plan, on the other hand, will backfire if you reach for a cookie or other treat because you're still hungry or believe you've saved enough calories for it.


SHOULD YOU FAST, AS RECOMMENDED?

Fasting may appear to be a quick way to lose weight. However, having an eating plan that you can stick to overtime to fit into your lifestyle is preferable.


Fasting must be studied further to see if it is safe in the long run.


The majority of studies on the effects of intermittent fasting have been done on middle-aged adults who are overweight.


More research is needed to see if it's safe for people of all ages, including those who are in good health.


Fasting isn't the same for everyone. Some of them entail avoiding all food.


Fasts where you only eat every other day are also available.


Unfortunately, there hasn't been much research into how effective intermittent fasting is over time.


You may feel hungry and grumpy during the first few days of your fast.


It's also possible that you'll become constipated. You won't have much energy to do anything physical, either.


Take a multivitamin every day and drink plenty of water.


You should also inform your doctor, particularly if you are taking any medications that will almost certainly need to be adjusted.


If you fast, keep in mind that you will need to change your eating habits once your fast is over.


Whatever method you use to lose weight, the most effective way to keep it off is to make long-term lifestyle changes like eating a healthy diet and exercising regularly.


I can help you figure out where to start, how many calories to cut, and how to do it safely.

Comments


About

My name is Steven Goldstein

With over 10 years of experience in the fitness industry, I have worked with clients of all ages and fitness levels. From professional athletes to individuals aiming to lose weight, I have helped countless people achieve their goals and improve their overall health through customized training and nutrition plans.

Untitled design(18).png

Consistency leaves clues

Hundreds of clients of all ages, backgrounds, and abilities have put their health in our hands over the years and achieved truly remarkable results. 

bottom of page