How to Lose Weight Healthy. Diet for Weight Loss
In the last article, I was talking about what are the benefits of living a healthy lifestyle. This time I want to talk about how to lose weight healthy. There are many ways to lose weight, but lots of methods people use can actually make more harm than benefits to you. It is very important to know how to lose weight in the correct way, so you can see results faster and feel better at the same time.
Mistakes People are Making Trying to Lose Weight
People starve and do not consume enough calories. You can lose weight when you starve, but it is a very dangerous method and can cause plenty of health issues like vitamin deficit, weaker immune system, and heart problems. We have to look at long term results and for changing our lifestyle. It is harmful to be in large calories deficit for a very long time. Another problem is, once you increase your calories to normal, it will be easier for you to gain back all the weight you have lost and put even more on, because your body will think that you are going to starve again and will try to prepare for it, turning every extra calorie to fat.
Spending too much time on the treadmill. When people trying to lose weight, they are spending hours on the treadmill which is a common mistake when losing weight. You have to include resistance training, or in other words, train with weights. Because when you do resistance training your muscles work more and when your muscles work more you are burning more calories. So don’t concentrate on cardio workouts too much.
People exercise, but don’t look after their diet. People spend hours in the gym, but eating too much junk food at the same time and don’t watch after their calories. While training it is very important to eat healthily and stay in a slight calorie deficit. As I have mentioned before diet is 80% of your success and you must combine a healthy diet with exercise.
Diet for Weight Loss
What our diet should be to lose weight? In simple words, we have to consume fewer calories in a day than we are burning. That way our body will use body fat for our calorie deficit and we will burn body fat and lose the weight. That doesn’t mean we have to starve, but we have to eat healthy and count our daily calorie intake.
The ideal way would be to consume less high in carbohydrate foods such as bread, potatoes, pasta, rice and more high in protein and fibre foods such as chicken breast, beef, fish, vegetables, kidney beans, chickpeas, and eggs. Rich in carbohydrate food is higher in calories than rich in protein and fibre food. Try to eat more products such as meat, fish, vegetables, beans and fewer potatoes, pasta and bread.
Don’t forget to eat rich in healthy fats food too, because it is scientifically proven that good fats actually help you to burn fat in the body. Good fat sources are avocado, olives, fish, nuts, however, you have to be careful when consuming rich in fat food, these products are high in calories and it is very easy to consume too many calories. Especially you have to be careful with nuts, try not to eat more than a handful of them.
When you losing weight, your daily calorie intake should be around 1500 calories. It might vary depending on your gender, body mass and activity level. But do not consume less than 1300 calories per day, because it might have a negative impact on your health in the long term.
What are cheat meals? A cheat meal is any type of meal you can have once a week while you are on your diet. What are cheat days? Cheat day is one day in the week you can eat anything you want, while you are on your diet. Which one to choose depends on your goals. But my suggestion for you would be stick to one cheat meal per week if you want to lose weight faster. You can choose any day in a week which suits you most for having your cheat meal.
I have a cheat day on Saturday, as it is more convenient, I’m off work and usually going out with my friends, so that is a perfect day for me to eat whatever I want.
Why I’m having a cheat day, but not a cheat meal? Because I’m happy with my results and cheat day doesn’t affect me negatively. But for some people cheat day might have a negative impact and slow their progress drastically, in that case, is better to choose just one cheat meal per week.
Why do you need a cheat day? First of all, you live your life to enjoy and you have to enjoy eating your favourite meals sometimes, as long as it’s not too often. You have to introduce unhealthy food to your body from time to time. Reason for that is to protect your body from getting in shock once you consume something unhealthy.
The final reason is, if you never had junk food and after a long period of time you will decide to have some junk food, very high chances are, that you will get digestion problems and your body will store body fat quicker than it would normally do if you would have one cheat meal per week. Don’t be too hard on yourself and don’t let your body forget about junk food.
Exercise and Training
What should be our exercise and training routine when we trying to lose weight depends on your fitness level and on your excess weight. If you have a lot of extra weight that you want to lose and you are not active during the day it is best to start with an intensive walk. Try to walk at a fast pace at least 30 to 60 minutes per day. It is not necessary to sign up for the gym straight away.
After a couple of weeks, once you feeling better with your walking routine, add extra exercises, like squats after your walk. You can increase the time or distance of your walking routine too. Once you feel good and walking is not challenging enough you can sign up for the gym membership and start incorporating resistance training.
Always warm-up well before exercise to avoid injury. After you can do some resistance training and work out with weights. Don’t try to lift the weight which will be too heavy for you, while you are beginner, better use lighter weights and learn how to perform exercises correctly, learn how to control the weight. Learn to do the exercises right as there are very high chances of causing injuries when exercises are done wrong.
After your resistance training finishes your workout on the treadmill or another cardio machine. Try to change machines from time to time and include some variety into your training. It is enough to do 10 -15 minutes of cardio at the end of your workout. Do not over train, three or four days per week in the gym is more than enough for beginners.
And last but not least, always stretch before going home. Stretching will help you to reduce muscle soreness the next day. It will help you to improve your muscle flexibility as well. You can stretch after your warm-up, before starting your exercise. Stretching can reduce the risk of injuries during training.
All advice given above will guide you on how to lose weight healthy. Remember, consistency and knowledge is the answer and key to success, don’t forget to stay consistent with your diet and training regime. Eat healthy every day and don’t miss out your training sessions. Try to be more active, do more steps in a day. Train three to four times a week. Get rid of bad habits like snacking when watching TV, stick to your cheat meal or cheat day plan. Get plenty of rest. Eat healthy and do not exceed your daily calories limit. If you do all that, you will see results in no time! Good luck!
If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.
All the best,
Founder of ihealthylifestyle