The Best Way to Lose Weight Healthily
Become Fit Through Reducing Calories and Exercising
Oct 21, 2009
The best way to lose weight is to do so healthily. By taking off pounds gradually, instead of crash dieting to get fast results, one will see long lasting results. Although it is nice to see drastic mass losses in a short amount of time, making realistic goals, such as losing one or two pounds a week, will allow one to eventually be in good physical health. According to Health Canada, losing weight healthily involves reducing calorie intake and exercise, but again this must involve slow but sure changes to one’s daily activities,
Reducing Calorie Intake
The recommended calorie intake depends on the age, weight, height, activity level, and health of an individual. There are a number of online resources to calculate recommended daily intake, but it may be safest to consult a general practicioner. On average, men require 2500 calories and women require 2000 calories a day. The main point to consider is that if a person intakes more food than his or her body uses during the course of the day, the surplus accumulates in the form of fat.
If someone is overweight and needs to reduce calorie intake he or she should not skip meals. If one misses a meal, this may mean he or she will eat even more at suppertime, plus it is not a very realistic practice to maintain. Instead it is better to pick lower calorie options for meal times. Avoiding fast food, eating leaner meat or fish, drinking Perrier instead of pop, eating wholegrain breads and pasta rather than white flour products, and incorporating more fruit and vegetables into one’s diet are all ways to eat a meal with fewer calories.
Junk food does not have to be avoided altogether. It is important to treat oneself from time to time. Using common sense and not overindulging are key when eating chips, cakes or other high calorie foods. Also researching which snack foods are healthier or baking one’s own healthier cookies and muffins are ways to keeping junk food consumption in check.
Changing Eating Habits
Another important practice is to slow down eating speed, according toJohny Bowden (writer for That's Fit, an online health magazine). One should be conscious of his or her rate of chewing and reduce the pace. It is good to take mini breaks during the meal so that the dish is not “scarfed down.” This slower approach will help one realize when he or she is full; if one feels the sensation of having had enough food, he or she does not have to clean off the plate.
Finally, it is important to avoid constant snacking when bored says The Office Diet online magazine. It is common for many people sitting idle to pass the time through eating. Instead, one should find another activity to alleviate one’s dull mood: this could be filling out a crossword puzzle, calling a friend, watering the plans, or better yet – exercise.
Incorporating Exercise Into Daily Life
As was mentioned previously, exercise is an integral component to losing weight healthily. This does not have to mean paying for an expensive membership fee to join a gym. Physical activity can be incorporated into daily life. Some ways to do this are:
- Parking the car several blocks away from work in order to increase walking distance
- Taking the bus to work and getting off a few stops earlier
- Standing up while talking on the phone
- Going for a walk or jog around the neighbourhood on lunch breaks
- Doing housework, gardening or mowing the lawn
- Meet friends or business associates for walks instead of at a restaurant
- Planning family activities that revolve around exercise, like swimming, walking the dog or hiking
- During the day, completing various five minute stretch routines
Many medical experts agree that the best way to lose weight is to make step by step changes in one’s life that are realistic and long lasting. By eventually having a healthy eating and fitness regime, one will see incremental successes, grow in confidence, and feel delighted inside his or her own skin.
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