How to Lose Weight Safely?

Last Revised on June 17, 2010

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Losing weight isn’t always easy for people who gain few pounds here and there very fast. It is ever harder for people who lives a sedentary lifestyle. There could also be genetic heredity factors underlying as a cause too. Researchers are split between exactly how much genetic versus lifestyle plays a role, but we know that these two are most common reason behind overweight and obesity. If you are looking for a quick weight loss option, you should rethink not only the possibility of reaching that goal but also the effectiveness and safety. Losing extra weight is important, but more important is knowing how to lose weight safety.

Like Michael Dansinger, MD, who is the medical doctor for NBC’s The Biggest Loser show, says The truth is that nothing is wrong with losing weight rapidly — as long you do it the right way. What are the safe ways of losing weight? Here are some easy steps:

Consult with your doctor: It is very important to talk with your doctor before you go on an diet or any dramatic change in your lifestyle. You might have serious or subtle conditions that you don’t know or understand fully, which can be negatively affected them. Your doctors can also advice you make sensible goals based on your weight, height, build and age. Typically, an active men or women can lose upto 2 pounds a weeks but cutting down about 400 calories a day. Remember average active men and women needs between 2000 and 2500 calories a day.

Follow the American Dietetic Association recommendations: these experts have the latest research and science knowledge about diet and healthy body. They recommend eating plenty of low-calorie vegetables to help you feel full and drinking plenty of water so you don’t confuse hunger with thirst. Make sure you clear the house of tempting foods. It is important to stay busy to prevent food craving out of boredom.

Change your eating habits: A lot of people are easily confused about losing weight and skipping meals. Never Skip Meals. Always eat three meals and one snack daily. However, eat only from a plate, while seated at a table. It is important that you eat meals that have good proportions of nutrients – protein, fat, carbs, vitamins and minerals.

Do the math: This equation is very simple. If you have a calculator, just punch in your number
# Women [655.1 + (9.56 x weight kilograms)+ (1.85 x height centimeter) – (4.68 x age years)] x 4.2
# Men [66.47 + (13.75 x weight kilograms)+ (5 x height centimeter) – (6.76x age years)] x 4.2
# Multiply the kJ amount by the following factor depending on your lifestyle: 1.2 = sedentary, 1.375 = lightly active (1-3 days a week exercise), 1.55 = moderately active 3 -5 days exercise or sport, 1.725 = very active hard exercise 6-7 days/week, 1.9 = extremely active hard daily exercise or sport or physical job.

Avoid white after 730pm: Try not to eat white foods such as white rice, bread, starches, or sugar. You need complex carbohydrates.

Get adequate sleep: Most people think they work out their muscles get bigger and stronger due to burning stored fats. But the truth is we do it when we rest and sleep; they help repair muscles.

Look for fibers: foods that are rich in fiber are more filling to our stomach than others. This makes us eat less.
Insoluble fiber also may hamper the absorption of calorie-dense dietary fat.

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2 Responses to “How to Lose Weight Safely?”

  1. ME = no diet Says:
    June 18th, 2010 at 5:31 am

    Only way to lose weight safely is to do it over a long period of time; if you do it quickly most likely you will gain all those pounds back quickly once you start eating. The reason why you have to do it slowly is that your body has to learn it and it does that slowly, and your brain has to learn that you will be eating in moderation too, which can’t be done within few days or even weeks.

  2. easy to gain, hard to lose Says:
    August 2nd, 2010 at 7:10 pm

    As easy as it is to gain few extra pounds over the weekend, it is so hard to lose those weights even working hard all during the weekdays. it is not easy to lose weight rapidly, the most you should lose is 2 pounds in a week. otherwise your body will go through this shock and awe moment and mess up your endocrine results in hormonal imbalances. Julianne Amber Morrison

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