How to Lose Weight Safely and hold it off

If you've already tried and failed to lose weight, you might think it's just too hard. But there are successful ways to avoid common dietary traps, and to find delicious, energizing and healthier options to fill. Here is what to do.

Firstly, bear in mind that a lot of experts suggest it's best to slowly lose weight. A stay off is more likely. When you shed pounds too quickly, the Academy of Nutrition and Dietetics says you'll lose muscle, bone, and water instead of fat.

The Advice of the Academy

Focus at losing 1-2 pounds a week, and avoid fad diets or foods with claims that sound too good to be true. It is best to focus your weight loss on improvements you will be able to stick to over time.

Have a plan

You've always heard the saying, "calories in, calories out;" ie, you just have to consume more calories than you're eating and drinking.

 As many people will tell you from their own experience, it is not that easy.

Your metabolism — how quickly the body turns calories into fuel — matters too. And if you eat too many calories, it will be bad for you. You slow down your metabolism and that can make certain nutrients short.

There are several ways you can get there, without consuming more calories. Some which include the following;

ü Cut down on portions.

ü Calculate how many calories you get in your normal day, and cut back a little bit.

ü Scan the food labels to find out how many calories every serving contains.

ü Drink more water so you don't feel so thirsty.

Whatever approach you use, you will need to choose good-for-you foods such as vegetables, fruits, whole grains, and lean protein to maintain healthy nutritional properties. It's a good idea to meet with a dietitian and you're making a program that will address those needs.

Get support and be accountable

Many devices will help you keep track of your meals. As you probably have your smartphone all the time with you, you can use it to keep up with your program. Or keep a pen-and-paper log of what and when you eat.

You can also attend a weight loss club, where you can speak to people who can relate to how it works. Or talk in a positive way to someone you know who's lost weight. In a positive way their support is "contagious!"

Find out what you're eating

You will need to learn what makes you want to eat when you're not hungry, so you will need to have a strategy for those occasions.

The first move is to find out what are the causes. In a certain part of your life, is it tension, rage, anxiety or depression? Or is food your principal reward when something positive is happening?

Next, aim to recognize when those feelings are coming up and have a strategy ready to do something else rather than feed. Can you go for a walk?  Send an sms to friend?

Finally, congratulate yourself for having made a better choice. Using food as a reward should not be a reward.

Update when and what to eat

To lose weight, you don't need to go vegan, gluten-free or leave any specific food category. In reality, if it is something you can live with for the long term, you're more likely to hold the pounds off for good.

It is therefore beneficial to get on the following and where possible eliminate completely;

ü  Cut down on added sugar

Such are the sugars in cookies, cakes, sugar-sweetened beverages, and other things — not, for example, the sugars which are naturally in fruits. Sugary foods also have a lot of calories with a low amount of nutrients. Seek to spend less than 10 per cent of your calories on added sugars every day. 

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ü Be selective on carbs

You can pick the ones you consume, and how much. Check for those low on the glycemic index (for example, in the glycemic index asparagus is lower than a potato) or lower in carbs per serving than others. Whole grains are better options than processed foods because processing lacks essential nutrients such as vitamins starch, iron, and B. They can be added back, as in "enriched" bread for example.

ü Say yes to protein

It's relaxing and helps keep the muscles working. There are vegetarian and vegan sources (a few are nuts, beans, and soy), and lean meat, poultry, fish, and dairy.

ü Increase fiber uptake

You would get that from beans, whole grains, fruits — fiber can come from any plant food. Many people do have more than others. Artichokes, green peas, broccoli, lentils and lima beans are amongst the main sources. Raspberries lead the list between fruits.

ü Check on that drink

One easy way to easily lose weight is to cut out liquid calories like soda, fruit and alcohol. Substitute them with zero-calorie beverages such as lemon juice, unsweetened tea or black coffee.

Compared to sugary beverages, diet drinks will save you calories. But if you reach for a cookie or other treat then because you're either hungry or you think you've saved enough calories for it, the strategy will fail.

No matter how you kick-start your weight loss, with long-lasting lifestyle improvements like a balanced diet program, and physical activity are the only way to hold it off. You may want to consult a registered dietitian if you are not sure where to start, how much calories to cut, or how to do it safely.

Takeaway

It's important to note, when it comes to weight loss, there are no easy fixes.

Eating a safe, balanced diet is the easiest way to achieve and maintain a healthy weight.


It will include 10 servings of fruit and vegetables, protein of good quality and whole grains. Exercising at least 30 minutes per day is also helpful.