In order for your weight loss to be sustainable and long-lasting, it’s important to choose your approach carefully. If you limit your intake of calories too strictly, you’ll find yourself craving food constantly, resulting in overeating and gaining weight. Plus, calorie restrictions can slow your metabolism down over time, so your body will be less prepared to burn the calories you later consume. For safe and effective weight loss, pay close attention to these five tips to lose weight safely.
1. Focus on water consumption
1) Drink a gallon of water each day, more if you exercise regularly.
2) Be sure to drink at least two cups of water before every meal.
3) Consider limiting or eliminating all other beverages, including coffee, tea, soda and juice unless they are 100% fruit or vegetable based drinks with no added sugar or artificial ingredients.
4) Get up 10 minutes earlier in the morning for an early morning jog or walk before breakfast.
2. Eat Slowly, Chew Well
Eating quickly often leads to overeating. It takes 20 minutes for your brain to register that you're full, so it's best not to scarf down your food. Make sure you chew properly while eating, too. Chewing releases enzymes in the saliva that help break down food particles and make them easier to digest. This will help fill you up sooner and prevent overeating, which can lead to weight gain.
3. Stay active
Stay active. It's important to move your body more often than you are currently. Whether it be taking the stairs instead of the elevator, or parking farther away from your destination, try to incorporate some physical activity into each day. If you have a desk job or spend a lot of time sitting down, get up periodically and take a short walk around the office or outside.
4. Diet
Eat a healthy breakfast that has plenty of protein, fiber, fat and carbs. Drink lots of water throughout the day with a meal or snack every time you have caffeine or alcohol. Make exercise a priority by setting up your schedule around it. Get enough sleep by going to bed early enough so you get 7-8 hours each night (find out how much sleep is recommended for your age group here).
5. Exercise
Keep a journal of your progress! It's easy to lose motivation when you're on a diet, but by writing down what you eat and exercising each day, you'll find that it's much easier. Plus, this will help keep you motivated when the going gets tough. It can be hard to keep track of everything if you don't have anything written down or don't know where to start.