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!

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”

Are You Losing Workout Motivation? 3 Things That Help

Losing workout motivation help

Keeping up with a workout routine is tough, especially if you lead a busy lifestyle and you don’t really have the time to dedicate to a workout every day. Plus, losing workout motivation is common, and you have likely dealt with plenty of days during which you simply did not want to get moving or go to the gym. Thankfully, though, there are ways that you can keep yourself on track even when you find that you are losing workout motivation, and three easy strategies are listed below. Continue reading “Are You Losing Workout Motivation? 3 Things That Help”

#SquatYourDog Workout Trend Photos Are Adorable!

#SquatYourDog trend

The #SquatYourDog hashtag has been taking over Instagram as a fun and perfectly adorable way to turn your best furry friend into a great workout pal. Not only will you have the drive to work out more and spend more time with your pup, but you’ll also have some great content for your Instagram account. Continue reading “#SquatYourDog Workout Trend Photos Are Adorable!”

Strange But Cool Fitness Events From Around the World

Strange and Cool Fitness Events
Photo Credit: http://www.foamglow.com

Fitness events can be a lot of fun. They get like-minded people together, so you have the opportunity to make new friends, and you also have the chance to head to these events with a group of your friends who want to get fit alongside you. All over the world, there are strange but cool fitness events going on all year long, and some of them are listed below to help inspire you to join in on the fun. Continue reading “Strange But Cool Fitness Events From Around the World”

Best Pilates Moves for Weight Loss

Pilates Moves for Weight Loss
Pilates is a fantastic workout option for those who want to achieve long, lean muscles, strength, and flexibility. But if you’re trying to lose weight and you’re thinking about doing Pilates, continue reading for the moves that you should be focusing on. Continue reading “Best Pilates Moves for Weight Loss”

Give Yourself a Natural Butt Lift with These Toning Exercises

Natural Butt Lift exercisesNo matter where we go, our backsides are always determined to follow. Wouldn’t it be great if you could get a natural butt lift and feel proud of the way you look as you walk away? It may not be as impossible as you think as long as you know the right toning exercises to get you there.

Keep in mind that these natural butt lift exercises will tone the muscles you have in that region. That said, they are not fat burners. You’ll still have to eat right and get your cardio in if you want to be able to eliminate excess fat stored on your behind. Fortunately, these efforts can all be done at once and before you know it you’ll start liking the shape of your backside and you’ll love the way you look in your jeans. Continue reading “Give Yourself a Natural Butt Lift with These Toning Exercises”

What it Means if You Feel Out of Breath Regularly

feeling out of breathe regularlyDo you feel you are out of breath regularly? Is this something that happens only when you take part in extreme exercise or is it something that happens at other times, too? Dyspnoea, that is, difficulty breathing, is among the most common reasons that hospital emergency rooms are visited.

Feeling out of breath regularly is also among the most common reasons people call 911 to request an ambulance. It is perfectly normal to lose your breath when you’ve overexerted yourself. However, when it happens unexpectedly and/or quite suddenly, it can be very upsetting and it may be a symptom of an underlying condition. Continue reading “What it Means if You Feel Out of Breath Regularly”

Women: Why It’s Better to Be Fit Than Skinny

Better to Be Fit than skinnyFor a very long time, skinny was valued above virtually any other body shape by women for women. However, there is a new look that is starting to take hold that shows it’s better to be fit than to be skinny.

Being fit comes in a range of different forms. For some women, that does happen to be skinny. However, for many more, when you say it’s better to be fit, what it means is that you will not be small. Instead, you will have an appropriate amount of muscle and body fat to make sure your body is as healthy as it can be. Continue reading “Women: Why It’s Better to Be Fit Than Skinny”