How To Lose Weight Quickly and Safely
You want to drop pounds, now. And you want to do it safely. But how?
First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.
The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.
For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.
Make a Plan
You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.
But it’s not that simple, as many people can tell you from their own experience.
Your metabolism -- how well your body turns calories into fuel -- also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients. When you cut nutrients, you lose energy.
There are many ways you can do this, without cutting calories too much. You could:
Cut back on portions.
Figure out how many calories you get in a usual day, and trim back a bit.
Read food labels to know how many calories are in each serving.
Drink more water, so you’re not so hungry.
Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep feeding your body enough nutrients for energy. Working with a dietitian is a good idea, so you make a plan that covers those needs.
Get Accountability and Support
Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.
Remember, if you plan on stepping up your activity level so you can lose fat quicker, you have to have more energy and cutting back on your normal diet won't work. You'll have to change your diet to give your body more energy but consuming fewer calories. And if you need help to make a food plan that's right for you and will achieve your goals, than talk with a professional. If you're under a doctor's care than start with your doctor. You might have to change your medications so they don't fight against your goal. If medications aren't your problem, a dietician or trainer may be able to help you.
Your diet is "key" to lose body fat. Exercise can help you lose faster but you have to fix your diet first.
You can tweet me with questions at #ray0369
I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com
If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon
First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.
The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.
For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.
Make a Plan
You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.
But it’s not that simple, as many people can tell you from their own experience.
Your metabolism -- how well your body turns calories into fuel -- also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients. When you cut nutrients, you lose energy.
There are many ways you can do this, without cutting calories too much. You could:
Cut back on portions.
Figure out how many calories you get in a usual day, and trim back a bit.
Read food labels to know how many calories are in each serving.
Drink more water, so you’re not so hungry.
Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep feeding your body enough nutrients for energy. Working with a dietitian is a good idea, so you make a plan that covers those needs.
Get Accountability and Support
Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.
Remember, if you plan on stepping up your activity level so you can lose fat quicker, you have to have more energy and cutting back on your normal diet won't work. You'll have to change your diet to give your body more energy but consuming fewer calories. And if you need help to make a food plan that's right for you and will achieve your goals, than talk with a professional. If you're under a doctor's care than start with your doctor. You might have to change your medications so they don't fight against your goal. If medications aren't your problem, a dietician or trainer may be able to help you.
Your diet is "key" to lose body fat. Exercise can help you lose faster but you have to fix your diet first.
You can tweet me with questions at #ray0369
I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com
If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon
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