safely lose weight

How to Safely Lose Weight Fast!

Big Al's Be Healthy, Blog, Diet Tip of the Month, Nutrition

safely lose weightDid you set a goal to lose weight this year? You’re probably ready to shed those pounds and fast!

What if you discovered a way to safely lose 2 or more pounds a week? Avoid the crash diets and opt for a healthier, more long-lasting option with these simple steps.

Cut Your Caloric Intake

The road to weight loss begins with the tried and true calorie counting regime. What is a calorie?

A calorie is a unit of energy found in your food’s nutrients. Our body converts this energy found in the carbohydrates, fats and proteins into the physical energy we use to go about our daily activities. Unused calories are converted into fat and are stored for later use.

What does this mean for you? One of the simplest solutions to reaching your goal weight is to

monitor and reduce the amount of calories you consume each day. Consider this: 3500 calories equals 1 pound. With the right amount of exercise, cutting 500 calories a day could lead to one less pound a week!

Not sure how to start? Here are a few tips:

Avoid high-calorie, low-nutrition junk foods

Do you find yourself reaching for chips and a soda when you’re in the mood to snack? Is your pantry filled with sweet and salty treats that taste good but have no nutritional value? You might want to consider skipping these altogether. Those empty calories add up.

One concrete step is to limit foods with excess salt and starch. Cutting out these foods will reduce your fluid retention which could translate to up to five pounds of fluid loss.

Swap high-calorie foods with their lower calorie options

Choosing to eat healthily can be a difficult transition. To make it easier, try buying the lighter versions of your favorite foods. These simple substitutions can make a noticeable difference in your daily calorie count.

Focus on adding more fruits, vegetables and nuts as healthier snacking alternatives.

Reduce portion sizes

Being mindful of the amount of food you’re eating each day could be as simple as opting for smaller portions during each meal.

Try including more vegetables and drinking more water to help you feel more full.

Keep a food journal

Help yourself out by keeping track of what you eat. By writing down your food choices you are taking a moment to reflect on your daily eating habits and identify items you could go without.

Get Physically Active!

Do you spend your days sitting at a desk and your nights sitting on the couch in front of T.V.? Your sedentary lifestyle could be stopping you from getting your swimsuit body. Shed the pounds by breaking a sweat each day!

Losing weight will require at least 30 minutes of vigorous exercise daily. Don’t feel like driving to the gym? There are plenty of indoor workouts to try from the comfort of your own home!

Plan to increase your heart-rate by doing some cardio mixed in with a bit of strength training for the most effective fat-blasting workout.

Make sure to set aside time to cool down after your workout.

Avoid Fad Diets and Crash Diets

Does a diet plan sound good too be true? Then it probably is. As a rule of thumb, stay away from plans that involve laxatives, fasting or long-term juice cleanses. If the diet promises to lose you more than 2-3 pounds per week, it’s probably not healthy and its effects won’t last.

Try incorporating these strategies into your daily routine and see if you notice a difference in your weight loss journey.