How to Lose Weight Quickly and Safely
Tuesday, May 19th, 2009How to Lose Weight Quickly and Safely: Weight Loss Tips That Work
In this article we’re going to look at twelve weight loss tips that work and how to lose weight quickly and safely. While these tips are simple, they’ll give you a Great start, and you’ll learn the best way to lose weight quickly, but also in a healthy and safe way. If you do these simple things, you will start losing those unwanted pounds right away.
So many ask, “How long does it take to lose weight?”, or “Can I really lose the weight and keep it off?” There’s a lot of conflicting information available about this, but it is possible to lose it and keep it off, and you can start to lose weight quickly right away. I’ll review some of the best weight loss tips that work, and if you follow them, you will lose the weight quickly and safely and keep it off.
12 Weight Loss Tips That Work
- Eat a good, healthy nutritious breakfast. An example is fresh fruit or veggie smoothies, which are quick and easy to make, have natural sugar (energy), and are delicious. Throw some nuts or other natural protein in if you like. This is the most important meal of the day, and you need it to maintain the energy and stamina you need. If you keep your metabolism up, it will not only keep your energy level up, but this will help consistently burn more calories faster. Breakfast should be your largest meal, reducing the amount you eat as the day goes on. Dinner should be healthy and filling, but not large, because if you’re not active afterward, it turns to fat!
- Eat 5-6 meals a day. Everyone’s schedules are so hectic nowadays, you think, “How can I eat 5-6 meals a day?!” You can break portions or items up, and vary them. It doesn’t take much time. You can also bring good, healthy snacks with you to work or when traveling. 5-6 meals a day doesn’t mean large meals, but like my doctor told me years ago, it’s not only healthier for you and will help you burn calories throughout the day, it gives you continuous energy to burn those calories consistently. Eating smaller meals every 3-4 hours will help curb your hunger, and you’ll eat less. It’s also easier on your system. It’s hard on your digestive system to process a lot of heavy food before you relax in the evening or go to bed, and it only turns into fat. You need a nutritious and balanced diet with a variety of foods for long-term success. Some things to include are whole grains, fresh fruits and vegetables, nuts (protein-energy), lean protein and a small amount of good fat versus bad fat (trans fats). These are Very Bad for you, and cause a lot of serious health problems.
- Don’t skip meals. If you skip a meal, you not only lose energy, you’ll be hungrier so you’ll eat more, and you’ll have cravings. As I indicated in another post, your body will go into “survival mode” and you’ll burn fewer calories, because your system will hold onto it as a fat reserve, so you’ll have more fat.
- Always have good, healthy snacks and drinks on hand. Fresh fruits, veggies, protein like milk, boiled eggs, cheese, nuts, low fat yogurt, lean meat or healthy organic jerky can provide the natural salt, sugar or protein you’re craving. Natural foods without preservatives or additives are the healthiest for you, and don’t cause the health issues that processed foods or synthetic ingredients do.
- Don’t go to the store when you’re hungry. You’ll buy much more than you really need, and a lot of times it’s the unhealthy foods that you’re hungry for or crave. Eat a meal or snack before you go, take a list that you made earlier and stick to it. It will help keep you from going through all the aisles of the store and buying things on impulse. Buy the tasty and crunchy fresh fruits and vegetables, natural organic snacks without the additives, salts, sugars and fats.
- Reduce salts, sugars and bad fats. Processed foods, ready to eat, and take out have very unhealthy amounts of sugars, salts and bad fats. Soda is one of the worst, as it has a Ton of sugar or refined sugar in it. Natural foods and drinks that taste good and provide nature’s sugar are the best. There are some very good sugar substitutes available, as well. I like Splenda, and I’m particular. Sugar causes mood swings and headaches, and serious health issues like cancer, diabetes and hypoglycemia. You get the highs and lows with sugar, which is not only hard on your system, but you burn fewer calories because your energy level is like a yoyo. You want to maintain an even keel to burn calories consistently, not a buzz, then crash.
- Drink plenty of water throughout the day. Everyone should drink about eight 8 ounce glasses of water every day. It’s the best thing you can give your body. It not only helps you fill up so you don’t eat as much, it acts like a diuretic, which reduces your water retention. It also helps your body digest food more efficiently, so it’s not as hard on your system. You’ll also be more hydrated so your system, muscles, everything will be in better condition, work more efficiently, and you’ll feel better.
- Restrict where you eat at home. Try to eat at the table with family or friends instead of conveniently munching down in the kitchen, in front of the t.v., or while commuting. It helps cut down on how much and how often you’re eating, and you’d be surprised how many calories you’re consuming while “snacking”.
- Eat and chew your food more slowly. Eating at the table with your family and visiting more rather than focusing on throwing your food down helps. We’ve all heard “chew your food 100 times”. Although that’s a lot, if you take smaller bites, slow down while you’re eating and chewing, and chew more before you swallow, it not only helps you feel full more quickly, it’s much easier on your digestive system. It takes about 20 minutes for your stomach to signal your brain that you’re full, so slow down and enjoy your food and visiting with family and friends. You won’t overeat this way, which means you’ll reduce your calorie intake to lose weight, because you’re giving your system time to do its part, and you’ll feel full more quickly.
- Write down everything you eat and drink each day. It might sound like a pain but it doesn’t take any time, and you’d be amazed how much more you eat and drink than you even realize. You can use your list to remind yourself, “Oh, I already had this candybar or ice cream, so I’ll have this instead.” You’d be surprised how much less you’ll eat, which means you’re eating fewer calories, and it encourages you to eat more healthy foods because you already had your “treat”.
- Have a support system, whether a family member or friend, even someone online for moral support. You don’t have to do it on your own. There are a lot of good support systems available, so take advantage of them. You can help each other this way. Find the good things to get interested in, good health-related support websites, forums, new healthy recipes to try, etc. You’re not alone, and if you re-focus, that’s most of the battle… There are good free weight loss tools like calorie counters and calculators, activity calculators, etc. that will help you learn how many calories you’re really consuming versus how many you’re burning. There are BMR (basal metabolic rate) calculators that help you figure out your ideal goal weight based on your specific individual factors.
- Reward Yourself for your progress by doing something you’ve been wanting to do, having a makeover, buying those shoes or that dress, having your hair done, or going somewhere you’ve been wanting to see. Don’t reward yourself with food, because that only defeats your purpose. You need to re-condition your brain and thought processes.
Remember, learning how to lose weight quickly and safely is a process of making minor adjustments to your routine and habits. Don’t try to do everything at once, because you’ll get frustrated and won’t stick with it. Take it one step at a time, day by day. It will be easier, you’ll notice the difference, you’ll feel better, and you’ll be able to stick to it. It’s also easier to keep the weight off if you do it gradually, and develop a good solution that works for you. Most of all, remember not to be too hard on yourself and Reward Yourself for your progress. If you have questions or need moral support, just let me know — that’s why I’m here! I hope this has given you some information you can start to use in your new journey right away. You Can Do It!
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