Dos and Don'ts for Healthy Weight Loss
Losing weight can be a stressful topic for anyone, but it doesn't have to be complicated, risky or unpleasant.
With fad diets and dodgy advice, it can be hard to know what's effective, what's right for you, and what's just plain dangerous. But there are proven ways to enjoy healthy weight loss.
Whether you're working to get in shape or trying to fight or prevent a health problem, there are safe ways to reach your goals. Check out the dos and don'ts to lose weight the right way!
Do: Eat consistent, healthy meals. Dos and Don'ts for Healthy Weight Loss
Dos and Don'ts for Healthy Weight Loss
The YMCA can help you find strategies for healthy weight loss.
Losing weight can be a stressful topic for anyone, but it doesn't have to be complicated, risky or unpleasant.
With fad diets and dodgy advice, it can be hard to know what's effective, what's right for you, and what's just plain dangerous. But there are proven ways to enjoy healthy weight loss.
Whether you're working to get in shape or trying to fight or prevent a health problem, there are safe ways to reach your goals. Check out the dos and don'ts to lose weight the right way!
Do: Eat consistent, healthy meals.
The YMCA can help you find strategies for healthy weight loss.
Ever notice how all you want to do is take a nap after eating a big, greasy meal? Large portions, especially of less-than-healthy food, can exhaust you and leave you feeling sluggish. Eating several small meals a day will keep your metabolism going for extra calorie burning.
Four to six servings of controlled meals can help keep your blood sugar in check and prevent you from getting seriously hungry during the day, which can easily lead to overeating.
Don't: Skip meals.
You might think that skipping breakfast or lunch is a great way to cut calories, but it actually does more harm than good. Starving yourself is unhealthy and simply won't help you lose weight or keep it off.
As your parents always said, breakfast really is the most important meal of the day. Skipping that quick morning snack robs your body of a chance to kick-start your metabolism, which can result in cravings for larger (or unhealthy) meals later.
Do: Stay hydrated.
The YMCA can help you find strategies for healthy weight loss.
Drinking water has many benefits, and weight loss is definitely one of them. It can fill you up, so you're less hungry, and studies even suggest that plenty of water can help you burn calories faster.
Four to six cups of water a day is usually a great goal for healthy people, but more is needed during exercise or hot weather.
Don't: Forget the calories you drink.
Soda, juice and other drinks are full of sugar and can contain lots of calories with little or no nutritional value. Water is usually your best bet for staying hydrated and energized in the long run.
If you want something with a little more excitement than water, try drinks like flavored sparkling water. They offer hydration (and a little variety!) without any added sugars.
Do: Prepare food.
The YMCA can help you find strategies for healthy weight loss.
When you're trying to make dinner or don't have lunch ready, you're more likely to choose a quick, easy, and unhealthy option that will slow down your weight loss.
If you have a plan, it's easier to resist the temptation of less healthy alternatives. Go into the week knowing what you're going to eat with each meal, so you can be sure you'll have clean food ready when you're hungry. Once you make it a habit, you'll see your overall diet improve—and you'll feel so much better!
Don't: Look for short-term, quick fixes.
Fad diets and weight loss supplements can offer attractive results. Big, fast weight loss may sound nice, but it can be unhealthy and ineffective in the long run.
Losing no more than 1-2 pounds per week is healthier, safer and longer lasting than these quick fixes. With the right diet and exercise, this should be the natural way your body changes. If you're not sure how best to improve your long-term eating habits, your local community center may have wellness coaches or a teaching kitchen to help.
Do: Make a healthy food swap.
The YMCA can help you find strategies for healthy weight loss.
Replacing fatty foods with lower calorie foods can be a great way to improve your overall fitness and contribute to healthy weight loss.
Small things that you use often are great to replace. Substituting butter substitute for butter, substituting mustard for mayonnaise, or using one piece of bread instead of two to make open-faced sandwiches can make a big difference over time.
Don't: Set yourself up for treats.
Cutting yourself off from the less healthy foods you love can actually prevent you from reaching your weight loss goals. While you should limit your intake of sugary or fatty foods, completely cutting them out can trigger cravings, overeating, and overeating.
As always, moderation is the key. But if you struggle to find the balance at first, don't stress! One hiccup won't ruin your entire weight loss journey.
Do: Stick to healthy exercise.
The YMCA can help you find strategies for healthy weight loss.
While eating well and staying hydrated are important for weight loss, exercise is also a big piece of the puzzle. But you don't have to jump into hardcore exercise right away - start small and find activities you enjoy!
Experts recommend that healthy adults get 150 minutes of aerobic exercise each week. This can include group fitness classes, swimming and running on a track in an open gym. Strength training twice a week for all muscle groups is also recommended for a healthy body and effective weight loss.
Not to give up.
While sticking to a healthy routine of healthy eating, exercise, and proper hydration can be difficult, it's far from impossible. The beginning of your weight loss journey can be challenging, so don't be too hard on yourself if (and when) you slip up.
No one is perfect at meal planning, swapping out healthier options, or hitting the gym right away. Stay persistent, create a plan, and get help from group fitness classes or wellness coaches when you need it. They can help you find a community that encourages you to adopt new habits in a healthy way.
Losing weight the right way will help you feel your best! As you begin or continue your weight loss journey, consider these dos and don'ts to help you make safe and healthy choices, so you can work towards your goals and live a life you love.
You must be logged in to post a comment.