The Beginner's Guide to Weight Loss

The Beginner's Guide to Weight Loss.
Maintaining a healthy weight is important for your body. In addition to lowering the risk of
heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of several
different cancers. A steady weight loss of 1 to 2 pounds per week is recommended for the
most effective long-term weight management plan. Many eating plans leave you feeling
hungry or unsatisfied. These are the major reasons why you might find it hard to stick to a
healthier eating plan. However, not all diets have this effect. Low carb diets and whole-food,
lower-calorie diets are more effective for weight loss and may be easier to stick to as
compared to other diets. Here are some ways to start shredding weight from today that
involve healthy eating and living habits.
What is a healthy weight for you?
There are many factors to consider when deciding if you have a healthy weight. Your body
frame, height, sex, and age will all play into the calculation for your personal healthy weight.
For example, if you are 5-foot 4-inches tall, you will want to weigh between 115 and 138
pounds in order to maintain a healthy weight.
A BMI chart is a good place to start when determining what your personal healthy weight
should be. This chart measures your height and weight and calculates your BMI, or Body
Mass Index. BMI is used as a general guideline of how much body fat you may have based on
your height and weight. If you're looking for an accurate measurement of your percentage of
body fat, there's a more expensive test called hydrostatic weighing that can be done by a
doctor or other medical professional.
As far as percentages go, it ranges from underweight at less than 18% body fat to obese at
over 30% body fat for women with average height and age. You can find out about your
percentage of body fat by visiting The National Heart Lung and Blood Institute's
Adopt a lifestyle that includes both eating and living habits
The key to maintaining a healthy weight is adopting both healthy eating habits and healthy
living habits. This means that you should focus on what you eat as well as how you spend
time every day.
You can adopt healthier eating habits by swapping out common unhealthy foods like soda,
chips, or cookies for fruits and veggies like apples, cucumbers, or carrots. You should also
reduce your overall calorie intake by choosing smaller portion sizes or cutting outhigh-calorie foods altogether. If you want to take the next step in your weight loss journey
and lose more weight than just one to two pounds each week, then it is necessary to make
some changes to your lifestyle too - including exercise.
Exercise will help burn calories and improve your metabolism, which helps promote even
more weight loss in the future. You can start with a 10-minute walk every day and work up
from there; just be sure not to overdo it so that you don't end up hurting yourself!
Learn what foods are best for your body
A major key to weight loss success is learning what foods are best for your body.
There are many different types of diets out there, so it can be difficult to know where to
start. The first step is picking a healthy eating plan that will fit your lifestyle and tastes.
Some people prefer a low-cal or high-carb diet, but this may not suit your needs.
If you're looking for an all-natural diet, the Mediterranean diet might work best for you. This
diet emphasizes fruits, veggies, whole grains, lean proteins and healthy fats like olive oil. It
also limits red meat and dairy products. On the other hand, if you want to go vegetarian or
vegan, you could try the raw food or veganism diets which don't include any animal
byproducts at all. Remember that whatever type of eating plan you choose should be one
that's manageable for the long term.
Cut down on refined carbs
Refined carbohydrates can be found in foods like bread, pasta, rice, and sugar. They give
your body a quick sugar rush that gives you an unsustainable burst of energy. However, the
sugar that these refined carbs provide is not sustainable, so your blood sugar levels will
quickly rise and then fall as your body struggles to break down the carbohydrates again.
This is why it's important to cut down on refined carbs and replace them with whole-breads
or grains and other healthy carbs.
Start by cutting out white bread and pasta at dinner time. Replace these dishes with
whole-grain alternatives like brown rice or quinoa. You can also substitute refined sugars for
natural sugars like honey or agave.
Eat protein, fat, and vegetables
Eating protein, fat, and vegetables for lunch or dinner is a great start to an effective diet.
Protein will keep you full and energized, while fat slows the absorption of sugar in yourbloodstream, which helps maintain blood sugar levels already in a good range. Vegetables
are loaded with fiber and nutrients that your cells need to thrive. One thing to remember is
to not go overboard on the cheese when eating vegetables like broccoli or cauliflower.
Move your body at least for 30 minutes a day
One of the most important things you can do for your health is to move your body for at
least 30 minutes a day. The recommended amount of daily exercise is 150 minutes of
moderately-paced physical activity, or 75 minutes of vigorous-intensity physical activity
each week. This can be split up into three 10-minute bouts throughout the day or one longer
duration session.
There are many different ways that you can get active for less than 30 minutes. For example,
if you're not fond of running, try out some other forms of exercise like weightlifting, yoga,
aerobics, or a fun game outside with friends. Exercise doesn't have to be time consuming
and boring! You'll be happy you made the decision to invest your time in moving your body
because it will help improve your mental and physical health.
Drink plenty of water
Drinking plenty of water is an excellent way to start shedding pounds. While diet drinks and
fruit juices contain a lot of calories, water has none. Adding a slice of lemon or other fruit
also improves the taste.
Water has been used for centuries for its healing properties and is still one of the most
popular beverages today. Not only does it help you stay hydrated but it also helps flush
toxins from your body and aids in digestion by giving your muscles a break from their work.
Drinking plenty of water can even reduce hunger levels as well as your cravings for sugar
and unhealthy fat-filled foods.
You might not feel like drinking enough water when you're busy or not feeling well, but this
should be an easy habit to establish and maintain. If you don't enjoy plain water, make it fun
by adding natural flavorings like lemon or cucumber slices or try different types of bottledwaters to find what you enjoy best.