Losing Weight the Healthy Way

Some of the most common diseases that Americans face are directly associated with obesity or being overweight in one way or another. This means that many of these diseases are preventable or better managed with proper diet and exercise. Here are some diseases that you are putting yourself in risk of if you are carrying excess weight:

1. Heart disease
2. Stroke
3. Diabetes
4. Cancer
5. Arthritis
6. Hypertension

Losing excess body fat helps to prevent and control these diseases.
The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are just temporary.
It is better to rely on a healthy weight loss option which will provide lifetime results. For sustainable weight loss, you have to set realistic goals and not expect to lose a lot of pounds in an extremely short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Avoid short term quick fixes.

The key to a healthier way of losing weight is: Avoid trendy diets that involve extreme dieting methods for short-term results. You may seem happy and feel that you are losing unwanted fat on your belly and thighs by skipping meals. But remember that this likely will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. Most extreme diets lead to a yo-yo effect where a person losses weight quickly, but is not able to sustain the weight loss, and gains back all the weight they loss, and sometimes more. That’s not to say intermittent fasting doesn’t work. When done correctly, research has shown that it can be effective for some. But unless you can commit to it as a lifestyle, and combine it with healthy choices and exercise, you are unlikely to achieve sustainable results in terms of improved health and weight loss.


2. Start your day right.

Starting your day with a healthy breakfast can be a great way to kickstart your day. While some people may tend to avoid breakfast, many will see benefits from a light breakfast that has sufficient protein content. Protein helps you feel more satiated after meals, and therefore may reduce the desire to have a huge and heavy lunch. Starting the day with eggs, Greek yogurt, turkey bacon, or even a protein shake can provide a fulfilling breakfast that is high in protein, low in calories, and very satiating. If you find that you do well without eating breakfast, then that is okay. Just make sure you don't overeat during your next meal or two because your are so hungry from skipping breakfast. 

3. Eat small, healthy meals frequently. 

Meal frequency is an area where many people will have flexibility in their diet and still achieve great results. The key is finding which option works best for you, whether that is 5-6 small meals a day or 3 balanced meals. Some will find that five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. Others will find that 3 balanced meals with 2 light snacks works better for them and allows them to maintain or lose weight better. The goal here is to find what works for you. This may require some experimentation.

4. Set a goal, and make plan.

Successful weight loss and weight management is about making a lifestyle change, therefore you need to set goals. It's important to keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. This mindset will help you set good SMART Goals (Specific, Measurable, Attainable, and Time-bound) for sustained weight loss. For example, losing on average 1lb-1.5lbs/week is an attainable goal. 

Once you have set goals and decided on a weight loss plan or program, stick to it. It may help to have someone you trust keep you accountable to your goals and plans. Regardless of the path you take, if you're consistent and are making healthy choices on a daily, you will see results. 

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Water has also been shown to help with overeating due to the fact that often when we feel hunger pains, it is actually a sign that we are thirsty. So next time you feel hungry, drink some water first and see how you feel before going straight to food. 

6. Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only. A diet high in simple sugars is almost guaranteed to be high in empty and excess calories. Reducing sweets is a quick and easy way to lose weight and improve your health. 

7. Eat more whole foods and fruits and vegetables.

Whole foods are unprocessed foods that are rich in macro and micronutrients. Whole foods are the most natural and healthiest foods you can eat. They also tend to be the most satiating with fewer calories, which means you can eat a higher volume of food while consuming fewer calories. This leads to weight loss because you become full on fewer calories, and therefore "eat less".

8. Exercise.

Intentional and non-intentional/structured exercise or physical activity plays a huge role in weight loss. Both help you burn calories that lead to weight loss. 

In the long-term, sustainable weight loss has much to do with body composition. The more lean muscle mass you have on your body the higher your resting metabolism, and the more calories you burn at rest and during exercise. Exercise, specifically strength training, helps to maintain and improve muscle mass. So in order to lose weight and keep it off, you need a good exercise/strength training routine to go with your nutrition habits. This training program will provide that. 

Non-structured exercise/physical activity supports additional calorie burn throughout the day. Examples of this include parking in the back of the parking to increase your walking distance, taking the stairs instead of the elevator, or doing chores around the house. Use these activities to get in some additional physical activity throughout the day and burn a few extra calories. This is especially helpful if your your job requires that you sit all day. 

9. Sleep.

Sleep is one of the most overlooked aspects of weight loss. Without proper sleep, you are likely to actually gain weight. Studies show there is a direct correlation with poor sleep habits and obesity. Sleep is important for allowing the body to reset itself, and for the proper function of all our bodily systems and functions, including our metabolism. Try getting at least 7-8 hours of sleep on a regular. You will be surprised at the positive effects this will have on your weight loss. 

10. Create a Caloric Deficit.

This is the golden rule to weight loss. It is impossible to lose unwanted body fat without creating a caloric deficit. A caloric deficit is when you consume few calories than you expend. Meaning you burn more calories than you eat. So if it takes 2,500 calories/day to maintain your current weight, you need to eat less than 2,500 calories/day. As a rule of thumb, reducing your daily calorie consumption by 200 - 500 calories/day is a great place to start with weight loss. 

A Healthy Weight Maintenance Program

If you have spent a great deal of time and exerted a great deal of effort on losing weight, it goes without saying that you do not want to put those pounds back on. Done correctly, a weight loss program is an investment. As a consequence, you are going to want to embark on a program through which you will be able to maintain a healthy weight now and into the future.

Of course, there are two fundamental keys to maintaining a healthy weight. First of all, you need to eat a balanced diet. Such a diet needs to be rich in fruits and vegetables and provide adequate macronutrients.
Secondly, in addition to eating correctly, exercise is also an important part of a program designed to maintain a healthy weight both after a weight loss program reaches its goal as well as on into the future.

In order to maintain your weight, you need to understand your body's needs. Different people will have different caloric needs in order to maintain a healthy weight. Understanding these needs is an invaluable tool for improving your health, fitness, and performance. 

Caloric needs for weight maintenance will vary based on age, gender, body composition, activity levels, height, and weight. 

The average woman needs around 2000 calories per day to fulfill her body requirements. This calorie requirement rises to about 2500 for the average man. However, these figures are based on averages and may be completely different for many individuals. If the same person becomes less active, then calorie requirements will be lower. For this reason calorie requirements are highly individual. With our Personal Nutrition Profile, we help you figure out what your calorie needs are. 

Regardless of your calorie needs, many of the principles that apply to weight loss apply to weight maintenance. 

Here are some general guidelines for maintaining a healthy weight:

- Grocery shop regularly, and avoid doing so on an empty stomach (bad choices likely).

- Eat more fruit and vegetables.
- Eat less fat, salt and sugar.
- Eat some protein-rich foods such as meat, fish, eggs and pulses.
- Eat a variety of foods to ensure your body gets all the nutrients it needs.

- Adjust your calorie intake based on your activity levels. Less activity = decreased calorie needs.

- Develop a simple meal planning schedule that you can remember or write down.

- Know how many calories are in each serving of your favorite foods, or foods you eat frequently. 

- Track your calories until you get a feel for what the right amount of daily calories is for you.

- Have healthy low calorie snacks you can eat at any time, and avoid buying unhealthy snacks in bulk.  

Meal Planning Strategies

Having a meal strategy in place is another key factor to both losing and maintaining your weight. There are some foods and habits you may be able to cut out of your diet cold turkey, and other you can moderate. This is where you want to be flexible, and give yourself some freedom in your diet. You can still eat foods you enjoy, but it is important you do so in moderation. So instead of eating a whole row of Oreos out of the family pack, try only purchasing the 6 pack, and only eating a few after an intense workout. 

Another meal strategy that provides flexibility in your diet is a cheat day. On a cheat day you treat yourself to foods you would not normally eat, or in quantities that you would not normally eat. The key here is to not go crazy on a cheat day. It's not that hard to consume all the calories you lost during the week if you go crazy on a weekend cheat day. 

Here are a few more meal planning tips that will help you maintain your new weight:

- Reduce your calories on days you know you will be less active. 

- Eat bigger meals around workouts. Post workout meals are a great time to increase your calorie intake.

- Give yourself an eating window. This helps to reduce calorie intake, by keep on a regular schedule, and reducing unnecessary snacking.

- Consider having 2 main meals and 1-2 snacks/smaller meals a day. 

- Meal Prep. Preparing your meals in advance helps you to know what you are going to eat, and helps ensure you avoid less nutritious meals, excessive calories, and fast food. 

- A simple but effective strategy, and a personal favorite, is to focus on making 2 of your 3 main meals lean/healthy meals, and then enjoy some freedom on 1 out 3 meals. Preferably your post workout meal. Still strive to have good macronutrient balance with this meal (i.e. sufficient protein, etc.).

Key Takeaways

1. Caloric deficit

A daily or weekly caloric deficit is essential to weight loss. All diets that work have some measure of a caloric deficit. 

2. Take a sustainable approach - No perfect diet

Find what strategies work best for you and do that. Most dietary strategies are effective if you can stick with them long term. 30 day fixes don't last. You need long term strategies, not a quick fix. Trial and error different dietary strategies, and think of simple ways to reduce calories and make healthier choices. 

3. Consume whole foods and fruits and veggies

You need a caloric deficit but food quality matters. Fruits and veggies are satiating and low in calories. You can eat a lot of veggies and still not consume a lot of calories. This supports good health and weight loss.  

4. High protein diets are effective for fat loss

Regardless of your dietary composition of macronutrients, adequate intake of protein will support weight weight loss and performance.

5. Exercise

For sustained weight loss and weight management/maintenance, exercise is key. Exercise helps to improve resting metabolism, maintain muscle mass, and increase daily caloric expenditure.