Healthy Weight Loss Ideas
Losing weight can be a long,
stressful process that requires time and motivation. When you have come to the
point where you need to lose some extra pounds, it can be a daunting task to
find the best weight-loss solution. Do not rely on fad diets that promise rapid
weight loss because quick weight loss can lead to loss of muscle mass, bone and
water. The Academy of Nutrition and Dietetics suggests that healthy weight loss
should be done gradually by making smart lifestyle choices.
Eat
Whole Grains
An ideal weight loss plan is one
that involves healthy foods. Begin by switching to whole grains and cleaning
out all white processed foods from your diet. Processed foods lack vitamins,
minerals and fiber and are high in sugar and calories, which can lead to
obesity, high cholesterol and diabetes. Whole-grain products are rich in fiber,
helping you stay full longer, which can aid in weight control. Read the labels
and look for the product's 100 percent whole grain stamp.
Eliminate
Soft Drinks
According to the Harvard School of
Public Health, the amount of sugar in one 12-ounce can of regular soda is
equivalent to 10 teaspoons of sugar and consists of more than 200 calories.
Although diet soda is calorie-free, long term consumption can also lead to
weight gain. Because the body cannot use the artificial sweetener for energy,
it starts to crave something substantial to get the calories it needs. To
combat the craving, you eat more food, leading to an increase in calories and,
subsequently, weight gain. If you want to maintain your weight or lose weight,
try a healthier option such as sparkling water, unsweetened tea or coffee.
Low-Fat
Diet
According to the MayoClinic.com, 20 to
35 percent of your calories should come from fats. Fat has 9 calories per gram,
while protein and carbohydrates have 4 calories per gram. Foods that are high
in saturated and trans fats, such as butter, cheese and some red meat, are
considered the bad fats. These foods are not only high in fat, but have
additional calories and sugar. Monounsaturated fats and polyunsaturated fats
are the good fats and they are found in foods such as olive and canola oils,
fish, nuts, and sunflower, flax or chia seeds. These foods come from more
natural sources rather than processed. To eliminate excess calories and sugar
that come with the bad fats, replace them with the good ones.
Caloric
Intake
The body uses calories for energy to
perform several necessary physiological processes. In order to calculate your
daily calorie needs, determine your Basal Metabolic Rate, or BMR, which is the
number of calories your body needs while at rest. A pound of fat has 3,500
calories, so you must create a caloric deficit of 3,500 calories a week to lose
1 pound. Subtract 500 calories from your BMR through either eating less or
burning calories via exercise to lose 1 pound in seven days.
Mediterranean
Diet
Try the Mediterranean diet, which
incorporates healthy oils, nuts, whole grains, fresh fruits and vegetables. The
diet concentrates on limiting red meats to once a month while including fish
and poultry twice a week. The diet also calls for low-fat dairy products,
switching out salt with seasonings and herbs, and physical activity. The diet
is not a quick weight-loss solution, but a way to a healthy lifestyle by
causing gradual weight loss of 1 to 2 pounds a week.
MayoClinic.com: Counting calories: Get Back to Weight-Loss
Basics [http://www.mayoclinic.com/health/calories/WT00011]
MedicineNet.com: The Mediterranean
Diet
[http://www.medicinenet.com/the_mediterranean_diet-page2/views.htm]
