You may be working on losing weight because you want to fit into that favorite pair of jeans again, or you may be thinking about losing weight because you have read of the many benefits of losing even 5 to 10 percent of your weight if you are currently overweight. Whatever your goals may be, know that losing weight is incredibly good for your health. Even small losses can significantly decrease your blood pressure, cholesterol levels and blood sugar, helping you steer clear of heart disease, diabetes and the many chronic illnesses associated with them.
However, whether you are in the midst of a weight loss plan or are about to start one, you will want to be sure that you are losing pounds at a healthy rate based on your age, starting weight and more. Learning more about the basics of healthy weight loss and healthy dieting will help you stay safe throughout your journey towards improved health and wellness.
You Have a Plan
Before you begin losing weight, you should start with a plan. This will help you set healthy goals and know whether you are sticking to them every week. The planning process can begin by weighing yourself, determining what your goal weight is, and determining how many pounds you should lose per week for the best results. This can help you know what your daily calorie budget should be, as well as how many calories you should burn through exercise regularly.
You should also expect obstacles to arise during your weight loss journey, and plan for ways to deal with them when they come up. For example, is a holiday coming up? How can you avoid overeating or eating unhealthy foods around that time? What if you have a bad day and crave fattening comfort food? What will you do if a friend buys you an unhealthy lunch? Knowing exactly what you’re going to do in these situations will be invaluable in preserving your motivation and making sure you don’t succumb to temptations and disrupt your regimen.
You Are Weighing Yourself Regularly
To ensure that your weight loss plan is working at the proper rate, you should weigh in regularly. Consider keeping a weight log either on your phone or on paper. Most individuals should lose between one to two pounds per week to stay within healthy limits. However, if you are heavily overweight, you may lose four or more pounds each week for the first month or two of your plan if you make significant changes to your diet and exercise routine. Whatever your rate is, a daily weigh-in will help you stay motivated as you adapt your goals and see what habits work and what habits cause you to plateau more than others.
You Are Keeping Track of Your BMI
While your weight can tell you a bit about your health, your body mass index, or BMI, is a more accurate look at your weight based on your gender and height. Find a BMI calculator online, and log your BMI monthly to ensure that you are on a safe downward trend and are not taking your weight lower than it should be for your height.
You Are Eating a Minimum of Three Meals Each Day
Any healthy weight loss plan should include access to healthy, whole foods several times per day. Cutting out entire meals is never a healthy way to cut calories and may lead your body into breaking down muscle. If you do choose to use a weight loss supplement, choose a well-reputed one, and use it only as advised. Also, be sure to read actual information about the product, such as by reading reviews for Xyngular, before starting.
You Are Keeping Track of Your Health and Fitness
If you are having trouble knowing if your weight loss plan is healthy, consider keeping track of how many calories you are consuming each day and how much you are exercising each week. You should never go below 1,200 calories per day.
You Are under the Guidance of a Physician
If you are severely overweight and have a lot of weight to lose, you should consult with your physician or a physician specializing in weight loss before starting any plan. He or she will help you know where to start, how to create a healthy diet and how any chronic health issues could affect you.
You might be interested in losing weight for any number of reasons, from looking better for your next trip to the beach to getting your blood pressure down by 10 points. Weight loss goals are incredibly important for motivational purposes, but never become so tied to unobtainable goals that you practice unsafe dieting habits. Always try to lose weight at a safe rate. If you are unsure of how to do this healthfully, always ask your physician or a dietician for guidance.