In this article we’re going to look at some healthy weight loss tips that you can use to shed weight safely.
Ready? Lets get right to the tips…
Tip #1 Avoid Dieting
Stay away from short term rapid weight loss diets. Most of them have you cut calories to a point that it wouldn’t be enough food to feed a 10 year old for a day.
Very low calorie diets create a chain of physiological events that causes you to lose water, muscle and fat.
Muscle is your number one friend in the battle for weight control. You don’t want to lose any of it!
Muscle loss ultimately causes your metabolism to slow down, and that’s the main reason very low calorie diets fail to keep the weight off.
Tip #2 Eat A Balanced Diet
Eat a balanced diet is not really a “diet” but simply a supportive way of eating.
Your meals should be made up of…
• lean protein
• complex carbohydrates
• good fats
Throw in a couple servings of fresh fruit every day and wash it all down with plenty of water.
Many diets have you cut out one of the above items. For example, low carb diets have you eat mostly protein and fat.
Short term reductions in carb intake or carb cycling can be helpful for quick weight loss. However, many diets tell you to cut carbs to very low levels for extended periods.
Carbohydrates provide energy for your brain, exercise and all other activities.
Carbs play a big role in muscle maintenance. Maintaining or adding new muscle is important for long term safe weight loss.
There are very, very few healthy weight loss diets. Stay away. You’ve been warned!
Tip #3 Hit The Weights
Many people believe you should do cardiovascular exercise to lose fat and then lift weights to “tone” it up.
What happens is people wind up doing too much aerobic exercise and hardly any resistance exercises.
Too much aerobics leads to muscle loss, and that leads to a slower metabolism.
I’m not saying skip aerobics – it’s just one part of what you should do. You have to challenge muscle through resistance or weight training.
Tip #4 Take Lessons
To stay injury free when you exercise you have to know correct posture, how to lift weights correctly, the right way to breathe, and how to stretch safely.
Get proper instruction through books, videos, or a good Fitness Professional. Try to obtain some reviews and testimonials.
Take some lessons. Don’t skip this important healthy weight loss tip.
Tip #5 Lose Just 2 Pounds A Week
Two pounds isn’t much, but here’s the deal…
Two pounds is the established healthy amount to lose per week. If you lose much more than two pounds a week, chances are you’re losing muscle along with fat.
The exception is if if you’re very overweight. You’ll likely lose more than two pounds a week when you first start exercising and changing your eating habits. You’ll lose lots of water weight and fat at first.
As you get closer to a healthy weight for your height, the pounds lost per week needs to fall to one and a half or two pounds per week.
If you’re eating well and following a balanced exercise program, you’ll lose two pounds of fat per week while maintaining or adding muscle.
Tip #6 Don’t Overdo It
You do not have to work out 2 hours a day to lose weight!
Too much exercise can possibly lead to overtraining.
Overtraining may cause…
• minor or major injuries
• muscle and joint aches and pains
• feelings of fatigue
• muscle loss
Workouts should stay between 30 and 60 minutes long and not much more.
Don’t go all out every time you workout. Intense exercise every single day will lead to overtraining.
If you’re a new to exerciser, work out 4 to 5 days for a few weeks to ease your body into the new activity.
Believe me, you can get your desired results by working out 5 or 6 days a week for 30 – 60 minutes.
Tip #7 Stay Off The Pills
Those weight loss pill ads are sickening! They often succeed at making folks believe that a container of caffeine pills is the reason for those phony before and after pictures of people who lost weight.
Here’s the deal…
Some studies have shown that caffeine may increase metabolism and encourage fat release. Using caffeine 30 minutes before a workout might help you burn off more fat. Pre-workout caffeine is probably most helpful for people who don’t already drink a bunch of coffee everyday.
I say avoid caffeine pills. If you want to try some anyway, use this checklist:
• know the ingredients,
• follow all directions,
• assess your tolerance with a small dose,
• don’t take them 7 days a week,
• don’t overdose!
Also, don’t use caffeine pills for more than about 3 or 4 weeks. Leave the pills alone for 2 to 4 weeks so your body’s natural energy systems restore to normal.