A guide to losing weight safely
Being overweight is associated with a range of health risks, including high blood pressure, type 2 diabetes, heart disease, stroke and certain types of cancer. It can also take its toll on people’s mental wellbeing, leading to low self-esteem, anxiety and embarrassment. In some cases, it can even trigger clinical depression. Given these problems, it is no wonder that so many of us want to get in shape.
However, losing weight is easier said than done. You might have made many attempts to shed excess pounds in the past to little or no avail. Fortunately, help is at hand. You can access information and advice over the web from trusted sources like onlinedoctor.lloydspharmacy.com. Meanwhile, this brief guide should help you to kick start your weight loss efforts.
Steer clear of fad diets
Fad diets have a certain allure. With their promises of speedy weight loss, it isn’t hard to understand why so many of these unusual eating plans have caught the public’s imagination. From the cabbage soup diet to low-carb eating plans, detailed detox schedules and more, there’s certainly no shortage of gimmicky diets to choose from.
However, these plans tend to focus on short-term results and they can be hard to keep up for any length of time, meaning that even if you succeed in shedding weight, you’re likely to put it back on. Also, some of these diets can be dangerous. Crash diets are designed to dramatically reduce the number of calories you consume, and this can make you feel unwell and prevent your body from functioning properly. It’s also important to bear in mind that excluding certain food groups can stop you from getting the vitamins and nutrients you need.
Make sustainable changes to your eating habits
Instead of looking for a quick fix, it’s better to make sustainable, healthy changes to your eating habits. This may not lead to rapid weight loss, but it is much easier to keep up, and it’s better for your body. Simple modifications to your diet, like eating smaller portions and choosing drinks that are lower in fat, sugar and alcohol, can help you to get in shape.
To cut your calorie consumption, try trimming the fat off your meat and choosing low-fat dairy products. Meanwhile, don’t be tempted to skip breakfast. Eating a well-balanced meal first thing will help to stop you snacking during the day. Another top tip is to try having a drink like a cup of tea or a glass of water when you fancy a snack. You may find that you’re actually thirsty rather than hungry.
Whatever changes you make to your diet, always be sure to get at least five portions of fruit and veg each day.
Up your level of exercise
The science of losing weight is relatively simple, at least at a basic level. To shed excess pounds, you need to burn more calories than you consume - and this is where exercise comes into play. All adults should try to do at least 150 minutes of moderate intensity aerobic activity each week. This could include cycling or fast walking. Of course, you might want to do a lot more than this. After all, the more active you are, the easier you will find it to get in shape.
Try to choose exercises that you actually enjoy, otherwise there’s little hope that you’ll keep them up over the long term. For example, if you like the competitive edge associated with sport, activities like tennis or squash may be perfect. Alternatively, if you like being in the open air, jogging or cycling could be better.
It’s also worth building more exercise into your daily routine. Perhaps you could walk or cycle to work rather than drive. Even simple things like taking the stairs rather than the elevator could help you to slim down.
By following simple but effective tips like these, you should be able to lose weight safely.
Disclosure: This is a sponsored post which was not written by me. All opinions are my own. Good sources for weight loss tips include the Academy of Nutrition and Dietetics, FDA, Mayo Clinic, Harvard and more.