Lose Weight Healthily
Diet and Weight Loss Naturally
Deprivation diets are not usually the best way to lose weight. Unfortunately, when we deprive ourselves of our favorite foods, we tend to develop cravings that may lead to overeating and weight gain. By maintaining healthy eating habits, you can keep your weight at optimal levels for a lifetime and ensure you stay healthy and energetic.
Calorie Intake
Keep your calorie intake at recommended levels to burn fat fast. To lose weight, try to follow recommended calorie intake levels set forth by the Food and Drug Administration. For women, these recommendations are 2000 to 2500 if you are sedentary to active, and for men they are 3000 to 3500 for the same criteria. Most people gain weight over time because they ingest more calories than they expend. If you eat an extra 250 calories per day you can put on 24 pounds over the period of one year. Most people consume more calories than they think. Keep a calorie diary for a week or two to find your daily intake and adjust as needed to maintain a healthy weight.
Saturated Fat
Pay particular attention to saturated fat in order to lose weight. Saturated fat can often be found in the form of hydrogenated oils, and are hidden in many processed foods and contribute to excess belly fat stores. These fats form solids and contribute to conditions such as stroke, heart disease and diabetes. Try to keep saturated fats to less than 2% of your overall fat intake. Another 5% of fat should come from healthier unsaturated fats found in foods such as nuts, sunflower oil, olive oil, salmon and mackerel. Unsaturated fats are considered heart healthy and should make up the majority of your fat intake.
Glycemic Foods
Picking foods that are low on the glycemic scale can also be helpful for those trying to lose weight healthily. When you eat foods that have lower glycemic index levels, it contributes to weight loss by lowering glucose in the bloodstream. Glucose is often stored as fat when it is not used by the body for energy. Foods like oatmeal, vegetables, nuts, fruits, and flaxseed are considered low on the glycemic index and will help you to lower blood glucose levels and lose weight by helping to burn fat as opposed to excess glucose
Exercise
Get at least 30 to 60 minutes of exercise 3 or more times per week to burn excess fat and calories and lose weight. Exercises that develop cardiovascular fitness such as biking, dancing, stepping, elliptical training, running and walking will increase oxygen flow and help keep the body balanced and burning calories efficiently. Strength training exercises that include working with weights or isometrics will help increase resting metabolism by building help you to get ripped muscle. You will lose weight quickly and naturally when your body is in optimal condition.
Lose Weight Healthily
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