How To Lose Weight And Stay Healthy

There are no secrets to losing weight – and maintaining the weight loss -quickly. Various advertisements may promote wonderful new diets or pills that will miraculously eradicate those extra pounds. However, these quick fixes are unlikely to solve the problem in the long term and may lead to dissatisfaction and even health problems. In reality, the key to how to lose weight is to make lifestyle changes over a period of time.

Changing habits can be difficult, and there is no need to rush when making a long term weight loss plan. It is important to maintain your weight in a healthy range over a long period of time, as several studies have been carried out which show that excessive body weight is associated with various diseases including cardiovascular diseases and diabetes. So what can be done to lose weight and stay healthy? Some key principles to follow are:

Make healthier food choices

Going on a ‘quick fix’ diet to lose weight may yield rapid results, but this could be followed by weight gain, and may leave you feeling worse both physically and emotionally. It is more helpful to:

• Eat small portions of food four or five times a day, rather than large portions three times a day.
• Use skimmed, semi-skimmed or soya milk instead of whole milk.
• Eat wholemeal instead of white (refined carbohydrates) bread, pasta and rice.
• Eat more fruits and vegetables.
• Choose sunflower oil or olive oil when cooking, and use less butter which is high in saturated fat.
• Reduce overall calorie intake.

Exercise, Exercise, Exercise

Increasing your activity levels will burn calories and fat, and greatly aid the weight loss process. If you are not used to exercise, there is no need to hit the gym at once. You can take things easy to start with - for example take a 15-20 minute walk each day. As you become used to exercise, increase the time and activity levels. Exercise is easier if you enjoy what you are doing. You could for instance:

• Take longer walks by leaving the car behind or getting off public transport one or two stops early.
• Take the stairs instead of a lift.
• Have regular running dates with a friend.
• Swimming.
• Cycling.

Take your time

Do not be disheartened if there are no changes after a few days, or if you add a little weight one week. It might take some time before you notice any marked differences, but it will happen. While it is normal to be tempted to eat more or throw out your weight loss plan, do not give up. Follow these simple steps to stay motivated and keep on the right track:

• Create a journal outlining your weight loss plan. You could set targets and carry out weekly self-assessments.
• Take things slowly. Your body prefers gradual changes in food and exercise levels.
• Write down a reminder of why you are doing this, perhaps on your computer screen or a private notebook, and go back to this when you are feeling demotivated.
• Review your plans as time passes, and make any necessary changes, e.g. eat less, increase activity levels.

Although it is tempting to attempt to lose weight as quickly as possible, it is preferable to follow a programme which will enable you to maintain a healthy weight in the long term. The best way to do this is to make healthy changes to your diet and levels of exercise that will lead to a steady rate of weight loss which will last over a long period of time.

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