How To Lose Weight

Maintaining a healthy body weight is essential to decrease the risk of high blood pressure, cardiac disease, diabetes, hypertension and even some types of cancers. Ideal body weight is measured through the BMI (Body Mass Index) which calculates a healthy weight range based on a person’s height, age and gender. An ideal BMI in a healthy adult should fall somewhere between a score of 19-24.

For those struggling to reach and stay within their BMI range, the weight loss formula is deceptively simple: create a calorie deficit, burning more calories than consumed. Healthy weight loss should be gradual, not sudden, so it can be safely maintained long-term. The most effective way is by reducing calorie intake, never dropping below 1300 calories per day to avoid nutritional deficiencies, and boosting metabolism through a combination of 3-4 weekly sessions of cardiovascular aerobics and strength training.

Aside from this tried, tested and true formula, there are a few more tips to encourage effective and long term weight loss management:

Detoxify the Diet

More often than not, quick weight loss schemes and crash diets fail, however, detox diets can be effective short term weight loss solutions under the supervision of a physician, for those who need to naturally purge chemicals in food that may contribute to stubborn excess weight.

After a dietary detox of several days, start fresh with a healthy diet that is made up of all the majour food groups, is mineral and vitamin rich and also includes plenty of fibre, which helps the body feel fuller and discourages overeating. A healthy combination of calories coming from a balance of carbohydrates, proteins and fats is the safest and most effective dietary solution for weight loss.

Figure out the Correct Calorie Intake

To calculate how much fuel the body actually needs, knowing the BMR (Basal Metabolic Rate) is important. The BMR is a calculation of how many calories are actually necessary for automatic bodily functions, like respiration and heart rate, plus a calculation of additional calories needed for a person’s average activity levels. The correct calorie intake will vary enormously from person to person, based on activity level, age, height and gender.

Keep a Food Journal

For anyone struggling to stay slim, hidden calories are sneaky diet wreckers. In order to effectively lose weight and keep it off, it’s important to record all food and beverages consumed on a daily basis, to make accurate diet modifications and stick to the diet plan.

Limit Alcohol

Alcoholic beverages can be a sugar and caloric bomb, and a single glass of wine can contain up to 150 calories. Cocktails and spirits can be sugar and carbohydrate laden as well, full of empty calories that only encourage weight gain. Moreover, alcoholic drinks can also lower metabolism, thus reducing calorie burn and increasing appetite. Keep alcoholic intake moderate or minimal.

Eat Breakfast

A nutritious breakfast helps curb overeating and snacking later on in the day and kick starts the metabolism early in the day. Start the day with nutrient-rich fuel like fruit, dairy, fibre-packed cereal or muesli, nuts and whole-weight bread to avoid overeating at lunch or snacking in the afternoon.

Avoid Skipping Meals

Skipping meals causes the body to retain rather than burn calories, slowing metabolism and consequently weight loss. Instead, eat small but frequent meals containing low-fat and low calorie filling foods to keep the body constantly fuelled.

By: san123

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