Lose Weight Gradually to Keep it Off

Lose Weight Gradually to Keep it Off

When you want to lose weight, you want it to happen quickly. No one wants to spend weeks or months, or even years, working hard by dieting and exercising to slim down to their target weight.

Unfortunately, when it comes to weight loss, you shouldn’t rush the process or expect the results to come sooner than they safely should. In fact, experts always recommend gradual weight loss, especially if you want to keep the weight off for a long time to come.

Continue reading to learn about fast weight loss vs. gradual weight loss, and why gradual weight loss is always the way to go.

Gradual Weight Loss Can Lead to Longer Lasting Results

Most people are tempted to try and lose as much weight in the shortest amount of time that they can. This strategy can actually lead to unwanted results. Studies have shown that people who lose more than 2 to 3 pounds a week tend to gain the weight back faster as soon as diet and exercise is taken out of their daily routine. Losing more weight than your body will naturally allow will also cause you to lose muscle along with fat. In fact, losing more than 3 lbs per week is considered unhealthy and can lead to more serious health risks than feeling hungry and having food cravings.

Water Weight, Calories, and Fat: What You Should Know

When you set a goal for successful weight loss, you want to ensure it’s going to stay off. In the first few weeks of diet and exercise, many people experience rapid weight loss between 3 pounds and 5 pounds per week. Much of this weight is considered water weight that is used and lost through perspiration.

One pound of fat contains an average 3,500 calories, over a week’s time, to lose two lbs of body fat one would have to cut their caloric intake by 1,000 calories per day to make up for the 7,000 calories in two pounds of fat. By reducing caloric intake by 1,000 calories a day, not only will you remain hungry, but your body will also activate its famine response where your body will store fat instead of using it as fuel.

When You Don’t Focus on Gradual Weight Loss, Problems Might Arise

There is also an increased risk for additional health concerns for those who attempt to lose weight faster than your body is ready to lose naturally:

  • Dehydration- the majority of initial weight loss comes from losing water weight. Our bodies need water to function properly. Losing too much water weight can lead to dehydration. In fact, when you are dieting it is recommended that you drink more water to stay hydrated and when consumed during meals can help you eat less.
  • Fatigue- Most people think that by cutting your caloric intake in half you will lose weight faster. While this may be true for quick weight loss it will gradually catch up with you in the long term. Our bodies turn calories into energy. Without sufficient energy you will feel tired and lose motivation for exercise. Your metabolism will suffer.
  • Malnutrition- Also by restricting caloric intake our bodies become deprived of the nutrients it needs to function properly. Vitamins and minerals are essential for keeping our skin, muscles, organs and bones healthy.
  • Other health risks of trying to lose too much weight too quickly include ketone build up, heart rhythm disorders, gallstones, loose skin, weakened muscles, and digestive disorders.

How to Achieve Gradual Weight Loss Effectively and Safely

To maintain overall health and lose weight, it is recommended that you cut your caloric intake by no more than 500 calories a day. In addition, sticking to an exercise routine between three and five days a week can help keep the weight off and ensure you are burning true body fat.

According to WebMD, there are several ways that you can go about achieving a safe and healthy amount of gradual weight loss when you are working on slimming down. Those gradual weight loss steps include the following:

  • Being careful about the beverages that you consume, as you can take in a lot of calories and sugar without realizing if you are drinking those calories and sweeteners. Stick to pure water as much as possible. And, drinking more water can even help reduce your appetite at mealtime by filling your belly before you start eating the food. When you want something other than water, stick with pure fruit and veggie juices that don’t contain additional sweeteners, or unsweetened teas.
  • Choose whole grains instead of refined grains when you’re working on gradual weight loss. In other words, ditch the white flour products, like bread and pasta, for those that are made with whole grains, like whole wheat. Other whole grains that are great for dieters include brown rice, rye, bran, and quinoa. These will fill you up, and keep you satisfied, with nutrients and fiber, and they can even help support a healthy metabolic rate for weight loss.
  • Are you getting enough fruits and vegetables into your diet? If you aren’t, you might find it harder to achieve your weight loss goals. Experts recommend consuming a greater amount of fruits and veggies that are low in calories, as this can help satisfy you so that you don’t end up eating other foods that are higher in calories and fat. You can do this, for example, by reducing the amount of meat that you eat and making the focus on your plate the vegetables. You can also start off dinner or lunch with a salad or veggie soup to fill your belly before the main course, thereby helping you reduce portions. Plus, these foods will deliver plenty of energy, thanks to the myriad nutrients that they contain.

Remember, Gradual Weight Loss Is Best

Weight loss shouldn’t feel like a punishment and although it may feel like losing 1-2lbs a week can take too long, over time you will notice that losing weight through diet and exercise rather than starving your body will last much longer and you won’t be subjected to the diet roller coaster. It’s important to remember that slow and steady wins the race; losing two pounds a week over 6 months time equates to a 50lb weight loss!

5 Healthy Treats You Shouldn’t Give Up on Your Diet

Diet Healthy Treats

When you’re working on losing weight, there are a lot of foods that you need to reduce or eliminate. Yet, there are also some healthy treats that you actually shouldn’t give up.

1. Popcorn

Popcorn is considered one of the healthy treats you can enjoy while dieting. It’s low in calories and contains some protein and fiber. So, the next time that you’re home watching a movie, make yourself some organic popcorn and indulge. Continue reading “5 Healthy Treats You Shouldn’t Give Up on Your Diet”

What To Do When You Can’t Lose Weight, Even When You Eat Healthy

What To Do When You Can't Lose Weight even when you eat healthyKnowing what to do when you can’t lose weight isn’t as obvious as it seems. This is particularly true when you feel like you’re already doing everything right. They say that eating right is the most important factor for weight loss. But what if you’re already eating healthy and you’re still not losing?

It’s a frustrating place to be. Whether you’ve hit a plateau, or you’re gaining weight, it can feel impossible. That said, before you give up, take a second look at what to do when you can’t lose weight. Try to see things from another perspective. You may be missing something very important. Continue reading “What To Do When You Can’t Lose Weight, Even When You Eat Healthy”

Why Excessively Drinking Beer is Bad for Your Gut

drinking beer is bad for your gutDo you enjoy drinking beer while you’re relaxing, while you’re having fun with friends, or while you’re having a meal? Well, you might want to cut back on the amount of beer that you drink, as drinking beer is bad for your gut when you consume too much of it. Check out the information below to learn more about drinking and gut health. Continue reading “Why Excessively Drinking Beer is Bad for Your Gut”

How to Maintain Weight Loss for Permanent Success

Maintain Weight Loss successSuccessful weight loss isn’t just a matter of dropping the pounds. That is certainly an important goal along the way. Still, true success doesn’t stop at losing weight – it’s a matter of keeping it off. The pounds need to remain off permanently for you to consider that weight loss goal to be achieved.

At the same time, among those who do achieve their goal weight, many revert to their old ways only to watch the pounds climb back on again. So, what’s the secret to permanent success? How do we make sure we’re not just losing the weight now as one of several times that we’ll need to do it all over again in the future? When do we stop playing with the yo-yo? Continue reading “How to Maintain Weight Loss for Permanent Success”

How to Eat and Exercise When You Have the Flu

eat and exercise when you have the flu

The cold and flu season is here in full force, and you may have noticed that a lot of people around you have been getting sick. Perhaps you’ve even been hit with the flu as well, causing you to take some time off to rest and recuperate. But you don’t have to stop everything when you have the flu. You could still eat right to nourish your body and help it heal, and you could even exercise to stay active. Check out the tips below to learn how. Continue reading “How to Eat and Exercise When You Have the Flu”

Why You Get So Addicted to Chocolate According to Science

why you are so addicted to chocolateAre you addicted to chocolate? Well, you certainly aren’t alone. And, according to science, there are some very valid explanations for why you get so addicted to chocolate in the first place. Keep reading to learn more.

Here’s Why You Get So Addicted to Chocolate…

The Addictive Substances in Chocolate

First off, what are the substances in chocolate that make it so addictive? After all, isn’t chocolate natural? Well, there are a few addictive substances in your favorite treat, and they include cannabinoids (yes, those chemicals that are a lot like the ones that are found in marijuana and make it so enticing). Continue reading “Why You Get So Addicted to Chocolate According to Science”

5 Things You Could be Unknowingly Doing to Sabotage Weight Loss

what you're doing to sabotage weight loss

Do you feel like you’re eating a healthy diet most of the time and yet you still can’t seem to get the stubborn weight to go away? It could be that you are indeed eating the right foods but perhaps you’re not eating them in the right balance. Or perhaps your food combinations are healthy but you’re not getting enough variety. Continue reading “5 Things You Could be Unknowingly Doing to Sabotage Weight Loss”

The Healthiest Flours to Choose When Baking for Weight Loss

healthiest flours weight loss bakingThese days, we hear that we shouldn’t be eating white flour as much – if at all – anymore, especially during weight loss. The problem with that is that such a large number of our favorite everyday foods are made with those ingredients. Does this mean that you need to give up all the foods you love the most to lose weight? Of course not! There are many alternative, healthier flours you can choose to use, instead.

To make your flour-based weight loss recipes healthier, swap out the white flour for whole grain flour or other healthier options. Some of those other options include the following: Continue reading “The Healthiest Flours to Choose When Baking for Weight Loss”