We would all like to lose body fat rapidly. However, not only is that nearly impossible (get real), but it’s also incredibly unhealthy. According to the people who lose weight gradually (one-to-two pounds per week) are more successful in keeping the weight off.
They recommend seeing weight loss as a “journey” to a healthier lifestyle as they note how even losing as little as five percent of your total body weight can have health benefits (including lowering blood pressure, cholesterol, and blood sugar levels).
Dieting is HARD. Not only is it hard to have the self-control to eat better and exercise, but according to the we also must find what works for us as studies suggest that everyone responds to diets differently.
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1. Ask your doctor.
Before embarking on a weight loss journey, it’s important to discuss your plans with your doctor. Depending on your medical history, some methods of calorie reduction may not be safe for you. Your primary care physician can tell you what a realistic and healthy weight for your body would look like and safe ways to approach your goals.
If you’re having issues with your health insurer, check out review and health insurance provider to find the best insurance companies and the best health plan for your needs.
The Mayo Clinic keeps it simple, addressing that losing weight merely comes down to “burning more calories than you take in.” While that sounds incredibly simple, calorie restriction is never easy. Let’s be honest, traditionally American’s food intake contains WAY too many calories. That’s why the Mayo Clinic also notes that the “key” to weight loss is a commitment to lifestyle changes. It’s not about eating less; it’s about making healthier choices with our daily calories
According to john hopkins medicine Health research has drawn a link between excess sugar and excess weight gain (i.e. obesity). With the rate of obesity (roughly 75 percent of people in the U.S.) AND the rate of excessive sugar intake (20 teaspoons on average when the American Heart Association only recommends six teaspoons for women and nine teaspoons for men), it seems relatively likely that sugar at least plays a role in weight gain. There is also evidence to suggest that obesity has negative effects on our chances of developing heart disease and heart failure.
Here are easy ways to reduce sugar in your diet:
Avoid sugary drinks (drink unsweetened coffee, tea, and water instead)Add fruit to replace sweets Look out for red-flag words on labels that really mean “sugar” like corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose
Water was linked in one 2016 Study to weight loss. The theory is that increased water intake boosts your metabolism and keeps the body healthier overall. Plus, water has ZERO calories and is fantastic for nearly every process in the body.
While the Mayo Clinic notes that cutting calories is significantly more important than exercise when it comes to losing weight – they still go hand in hand. They note how studies have found that people who have lost weight and then maintained their weight, long term, are physically active.
Snacking can be a pitfall for many dieters as you tend to make bad choices when you’re hungry (those Snickers commercials were on point). Snacking, however, isn’t always a bad thing. Actually, according to the Cleveland Clinic four-to-six snacks a day (or “mini-meals”) instead of traditional meals may actually be the best fit to control your metabolism (compared to skipping meals). Forget intermittent fasting, if we’re making healthy and lower calories snack choices, we can keep our daily calories low without having to go into “starvation mode.”
The best way to make changes that contribute to longevity is to avoid being discouraged when weight-loss doesn’t work immediately. Getting healthy is a process. It may take some trial and error. Even the CDC notes how “everyone is different” and that “what works for someone else might not be right for you.” Start small. For example, instead of committing your whole lifestyle to healthier living, set a few tiny and realistic goals like switching to a lower calorie dressing, eating a single serving of fruits or vegetables every day, or walking with a friend at least twice a week.
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