How to safely Lose Weight
Tags: Weight Loss, Weight Loss Program, Weightloss Recipe, Weightloss Foods, Weight Loss Tips

There are lots of people that are unhappy with their weight but don’t really know how to change it.

One important area to address is water retention. As we age, water retention increases, leading to a build-up of water and fat in our mid-section. While water retention can be a sign of a healthy body and can be beneficial as we age, here are 11 tips to help stop the flow of water in a hung up shirt.

Small changes over time can lead to big splurges. You may notice your clothes fit looser in the spring or summer. Or your breath is clearer as you get older. As with all small changes in humans, if you want to see big results, it’s best to be consistent. If your goal is to lose weight, you must be able to stick to the program for 1–2 years. After that, if you are not seeing the results you want, you can always try something else, such as a brand new diet or program.

Eat more carbohydrates.

The glycemic index, or GI, of carbohydrates determines how processed they are and the fattening effect they have on you. The less processed the carbohydrate is, the lower the GI. Instant porridge and leftover pasta have the same amount of carbohydrates per calorie as fresh wholewheat bread, which is 50% less processed.

Sweeten your meals with natural sweeteners

Sugar is an obvious source of extra calories, but it is not the only source. Natural sugars found in fruit, vegetables, nuts and legumes have fewer calories and calories from fat than added sugars. The flavored variety, like fruit juice and granola, come packaged with extra sugar but are only 85% as sweet. Sweeteners typically have little to no calories and fat compared to sugar from processed sources, such as those listed above.

Instead of focusing on protein as your main source of calories, aim for at least 20% of your calories from healthy fats to manage the build-up of water weight. Building a healthy body with a variety of healthy fats helps keep you satisfied for longer.

You don’t have to eat vegetables in every meal

Like carbohydrates, vegetables don’t have to be the only inclusion in every meal. For example, we know potatoes are high in energy (Think: a single medium potato contains 130 calories and 6 grams of usable carb). However, one medium baked potato has 140 calories and 2.5 grams of carb.

and weight loss are all about sustainable eating practices that increase both your calorie consumption and decrease your portion sizes. When you only focus on the number on the scale, you’re setting yourself up for failure. “The bigger issue is mindset; people need to have clarity and consistency with their choices and to decide to do what gives them the greatest results,” says Catherine Crow, RD.

Here are some tips on how to know whether you need to consider changing what you’ve got going on in terms of your diet.

YOU’RE HUNGRY

It may feel like a weight-loss battle at times, but hunger is actually a signal your body is telling you something. If you’ve just eaten a great meal, the body is in high-mode and you’re not in danger of going overboard on calories or calories from fat. On the other hand, if you’ve just eaten an unsatisfying, greasy meal that left you craving unhealthy second helpings, that’s a sign you need to cut back.

2.YOU’VE LOST WEIGHT

Sometimes, it takes years for people to see weight-loss changes and progress because they have poor eating habits. That’s why a more holistic approach to nutrition and weight loss is recommended, which means looking at the bigger picture and not just focusing on the scale. If you haven’t lost weight in a while and your baseline weight is 391 pounds, consider adjusting your daily calorie intake and focusing on adding more variety to your diet, including more high-quality whole foods.

3.YOU’RE DEFICIENT WITH CARBS

Eating more fiber is important for overall health, but it can boost weight loss in several ways (which we’ll cover later). What’s more, eating a diet with plenty of complex carbohydrates also leads to greater satiety, shortens the duration of digestion and lowers the amount of post-meal blood sugar spikes that can lead to cravings, says Elliott Upton, a certified personal trainer and chef.

4.YOU’RE INJURED

Take care of yourself if you’ve sustained an injury that limits your activity and other factors, like a terminal illness. “Rest and rejuvenation mechanisms are at a heightened state for those that are going through tough times in their life,” says Crow. Eating right, getting enough sleep and hydrating regularly can also help, as can adding mental stimulation like relaxation exercises and getting a massage.

5.YOU’RE INJURED AND CAN’T EXERCISE

One common way aging accelerates the loss of muscle mass is by chronic inflammation, which occurs primarily when the body is in a constant state of cell damage. These cells attack healthy tissues, which sends the immune system into overdrive to remove anything that’s bad.

These are simple and effective. In order of effectiveness, here are 5 strategies worth implementing into your daily routine to help you lose weight or maintain weight loss:

6.MAKE A PLAN FOR YOUR NEXT WEEK

Trying to plan too much can be a huge challenge. How do you know what to avoid or limit for next week? What foods should you opt to eat rather than skip? How often should you work out and what days should you prioritize it?

That’s where an online or phone plan comes in. There are numerous sites like MyFitnessPal that allow you to plan your meals ahead of time. You can keep track of macronutrients (protein, fat, carbs), calories, weight, workouts, time of day, stress level, and sleep.

If you struggle with making sure you’re eating enough protein, try eating 1 cup of protein per meal or adding a 2-ounce piece (about half an egg) to every meal, not including breakfast. This basic strategy helps you amp up your protein intake without adding too much excess. Eating more protein at each meal helps you feel full, helps your body hold on to lean tissue, and boosts metabolic demand, which can benefit overall health. Remember, as long as your calories exceed your needs, you are getting your protein fill.

7.TAKE NAP & SKIP PHYSICAL ACTIVITIES

For most of us, skimping on sleep or eating more calories than you burn during the day will get you nowhere. We need at least 7–9 hours and ideally 7–9 hours of sleep each night (assuming a good night’s sleep and a normal routine). If you’re in a sedentary position, setting yourself up for failure typically means you burned fewer calories than you would if you were simply resting.

Instead, make sure your sleep routine is more than 7 hours to maintain your health and the health of your sleep system. Set an alarm on your phone or computer to knock out 10–15 minutes of shut eye every day (this also offsets the compensations we feel after hours of not getting shut eye). Depending on your schedule, work out for at least an hour before you sleep, too. And, for a similar boost to your energy, increase your water intake or hydration.

8.LIMIT PHYSICAL ACTIVITIES

“Physical activity can help you burn more calories and get in better shape, so we don’t have to give in to the often-cited urge to eat to offset the negative impact of our gym sessions,” says Mark Mattson, PhD, NSCA certified strength and conditioning specialist and an assistant professor of exercise science at Shark University in California.

Thank You For Your Support

David