Tips for healthy weight loss
Tips for healthy weight loss

Tips for healthy weight loss

Two important factors determine the weight of a person:

  • The amount of energy consumed through food and drink, and
  • The amount of energy used for body functions and physical activities.

Where you consume a large amount of energy with little physical activity, more energy remains in the body leading to weight gain. However, when your physical activity and energy consumption are balanced, you maintain weight. To lose weight, the amount of energy the body uses has to exceed the amount of energy taken from food and drink.

Maintaining a healthy weight is vital in your general health as it reduces the risk of coronary heart diseases, obesity, diabetes, and hypertension, improves your self-esteem and may help in the prevention of some cancers.

Maintaining a healthy weight calls for you to look keenly into your health, have medical checks to gauge your weight and set a way forward to achieving and keeping the right weight. Healthy weight loss is a journey and a process that will take you some time to achieve. Using schemes such as weight loss gels and creams and diets will produce short-term results and may not be as healthy. Here are some of the healthy weight loss tips to kick-start you on your journey

1.Know your weight status

Get checked by a health professional to know your weight status. Health specialists use the BMI (body mass index) and waist circumference to determine whether you are overweight or not.

2.Identify the causative factors for your condition

In this step, you have to have a thorough and honest review of your eating habits and your physical activities. The analysis involves such actions as keeping a food and physical activity journal. The two help in documenting what you take in, the frequency with which you consume your food, where you eat, the amount of healthy diet in your food and well as how often you allow your body to use up the energy through physical activity.

3.Set realistic weight loss goals

With your food habits and physical activity documented, it is time to take action in attaining a healthy weight and establishing a healthier lifestyle. Setting realistic weight loss goals is very crucial. Goals such as losing 10kg in two weeks are not realistic or healthy. Set small goals such as

I.Take a thirty minutes’ walk daily

II.Reduce the amount of television by one program

III.Drink more water

These small and achievable goals reduce the amount of strain and pressure to lose weight quickly. The goal is to create healthy and long-term habits by starting small and building on the goals as you achieve them.

4.Make a meal plan

Your food diary will come in handy in identifying the foods you consume, their dietary composition and where you consume them. For example, if eating out leads you to make unhealthy meal choices, include more homemade meals. Reduce your energy consumption from food and drinks by taking low-energy foods such as whole grains, water, fruits, and vegetables. A healthy meal plan also includes healthy cooking methods. Choose methods that do not increase the energy content of the food such as boiling.

5.Increase your physical activity

Physical activity leads to burning up of calories from the body. Physical activities may involve simple activities such as walking or jogging. Incorporate these exercises into your daily routine such as handling your household chores such as cleaning, cooking, and doing the laundry, walking pets or using the bus instead of a personal car.

6.Keep at your plan

Consistency is key to healthy and successful weight loss. To achieve tangible results, keep working on your plan and improving your level of physical activity to attain and maintain your desired weight. Avoid discouragement by reducing the times you check your weight.

At the end of your weight loss adventure, you will have acquired healthy habits that will help you manage your weight, improve your self-esteem and body image and make you feel better. 

4.Make a meal plan

Your food diary will come in handy in identifying the foods you consume, their dietary composition and where you consume them. For example, if eating out leads you to make unhealthy meal choices, include more homemade meals. Reduce your energy consumption from food and drinks by taking low-energy foods such as whole grains, water, fruits, and vegetables. A healthy meal plan also includes healthy cooking methods. Choose methods that do not increase the energy content of the food such as boiling.

5.Increase your physical activity

Physical activity leads to burning up of calories from the body. Physical activities may involve simple activities such as walking or jogging. Incorporate these exercises into your daily routine such as handling your household chores such as cleaning, cooking, and doing the laundry, walking pets or using the bus instead of a personal car.

6.Keep at your plan

Consistency is key to healthy and successful weight loss. To achieve tangible results, keep working on your plan and improving your level of physical activity to attain and maintain your desired weight. Avoid discouragement by reducing the times you check your weight.

At the end of your weight loss adventure, you will have acquired healthy habits that will help you manage your weight, improve your self-esteem and body image and make you feel better. 

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