3 Tips on how to lose weight
You could say that if you are overweight, losing weight will benefit your physical and mental well-being. But what’s the best way to go about losing weight? There are many weight loss programmes and products to choose from. However, dieting is often difficult because of the restrictions involved and the drastic change in the food you need to consume. What’s more, many weight loss programmes don’t contain the recommended quantities of vitamins and minerals.
As far as weight loss products are concerned, it is important to realise that there’s no magic way to shed pounds. So if you’re expecting weight-loss pills to work wonders, you will be disappointed. It is also important to be careful when you buy slimming products. Some pills and powders can be damaging to your health. However, it is OK to use safe weight loss products as an aid to achieve your weight loss goal.
The best way is the healthy way!
The truth is that by far the best way to lose weight is to lose weight healthily. Having a healthy body is the key to a long and healthy life. A diet will never give you long-term results, but making a lifestyle out of exercising and eating healthier and smarter can result in a ‘win-win situation’: your health will improve because you are losing weight and your body is getting all the nutrients it needs. And the good news is you will also be able to keep the weight off. The process of changing your lifestyle may be difficult at first, but the rewards are worth it.
Three tips to be prepared for losing weight
It can be difficult to drastically change eating and lifestyle habits that you have acquired during your life. Here are three tips to help you to do so:
Tip 1: First determine whether or not you are overweight
Many people who are in the healthy weight range think they are overweight. This group of people should not be losing weight. You can determine whether or not you are overweight by measuring your body mass index (BMI) and your waist circumference.
- BMI is a calculation of your weight-to-height ratio. BMI is calculated by dividing weight in kg by height in m2 (e.g. 75 kg, divided by 1,80 m, multiplied by 1,80 m.) A person with a BMI higher than 25 is considered overweight, whereas a person with a BMI higher than 30 is considered obese. If your BMI is 30 or higher, you will probably need to lose at least 10 kilos.
- Waist circumference. A high waist circumference, i.e. a greater level of abdominal fat, is associated with an increased risk of health problems. To find out your level of risk, it is important to measure your waist circumference accurately. The correct place to measure your waist is halfway between your lowest rib and the top of your hipbone. Place the tape measure directly on your skin, breathe out and measure. Waist circumference thresholds which indicate increased risk of disease are 102 cm for men and 88 cm for women. If your waist circumference is in this category, you should lose weight. (Source: www.voedselcentrum.nl.) More information on losing abdominal weight.
Tip 2: Start losing weight only when you’re ready
If there are issues in your life causing you stress and anxiety, deal with them before you take up a weight loss plan. You can also see a dietician for weight loss and dietary advice and coaching.
Tip 3: Set a realistic weight loss goals
A weight loss goal should be challenging, but not be an impossible mission. Your weight at the age of 40 will never be the same as when you were 18. It’s also not healthy to lose more than one kilo a week. If you lose weight too fast, your body will go into ‘survival mode’ and slow down your metabolic rate to stop calorie loss. With a slower metabolism, you’ll pack on the pounds even quicker once you come off the diet and start eating properly again. Sticking to a stringent, restrictive type of diet is also more difficult. Especially if your weight loss goals are unrealistic.
Click here for more practical tips on how to lose weight healthily.
Losing weight healthily is all about finding the right energy balance. There are three rules to keep in mind:
- Eat healthily;
- Eat less (calories);
- Exercise regularly.
In theory, this sounds quite simple. The reality, however, is not simple at all. Many people find it difficult to make healthy food choices and don’t know which foods are low or high in calories or what sufficient exercise means. The food pyramid can make this easier. The food hourglass is another useful tool.
The food pyramid
The food pyramid is divided into five sections containing depictions of foods from the different food groups. A healthy diet should consist of products from every food group. The food pyramid also represents the optimal number of servings to be eaten each day from each of the basic food groups in order for the body to stay healthy.
In addition, the food pyramid can help you choose healthy products that are low in calories. For example, vegetables and fruit are not only nutritious, they will also help you lose weight because they will fill you up on relatively few calories.
The food hourglass
The food hourglass is a tool to help you make healthy food choices. This is how it works: the top half shows which foods you should reduce or leave out altogether if you want to lose weight, and the bottom shows what you can replace them with. The food hourglass is a unique tool that shows you, at a glance, what healthy alternatives there are for the foods you should avoid.
There is, however, a big difference between the food pyramid and the food hourglass. The food pyramid is a guide to help you get the right balance of nutritious foods, whereas the food hourglass focuses on slowing down the ageing process with the added bonus of weight loss and good health. (Source: www.voedselzandloper.com.)
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Last updated on October 17, 2016.
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