what-is-the-best-way-for-me-to-lose-weight

Top tips to lose weight fast and for long…

The best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan and being more active. Before you start a weight-loss program, talk to your doctor.

  • Safe weight-loss programs that work well:
  • Set a goal of slow and steady weight loss — 1 to 2 pounds per week
  • Offer low-calorie eating plans with a wide range of healthy foods
  • Encourage you to be more physically active
  • Teach you about healthy eating and physical activity
  • Adapt to your likes and dislikes and cultural background
  • Help you keep weight off after you lose it

How can I make healthier food choices?

Focus on fruits

Eat a variety of fruits, fresh, frozen, canned, or dried, rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.

Vary your veggies

Eat more:

  • Dark green veggies, such as broc­coli, kale, and other dark leafy greens
  • Orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash
  • Beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils

Get your calcium-rich foods

Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk prod­ucts and/or calcium-fortified foods and drinks.

Make half your grains whole
Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta each day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredi­ents.

Go lean with protein

Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.

Limit saturated fats

Get less than 10 percent of your calories from sat­urated fatty acids. Most fats should come from sources of polyunsaturat­ed and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When choosing and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Limit salt

Get less than 2,300 mg of sodium (about 1 teaspoon of salt) each day.

How can physical activity help?

The new Physical Activity Guidelines for Americans state that an active lifestyle can lower your risk of early death from a variety of causes. There is strong evidence that regular physical activity can also lower your risk of:

• Heart disease

• Stroke

• High blood pressure

• Unhealthy cholesterol levels

• Type 2 diabetes

• Metabolic syndrome

• Colon cancer

• Breast cancer

• Falls

• Depression

Regular activity can help prevent unhealthy weight gain and also help with weight loss, when combined with lower calorie intake. If you are over­weight or obese, losing weight can lower your risk for many diseases. Being overweight or obese increases your risk of heart disease, high blood pressure, stroke, type 2 diabetes, breathing prob­lems, osteoarthritis, gallbladder disease, sleep apnea (breathing problems while sleeping), and some cancers.

Regular physical activity can also improve your cardiorespiratory (heart, lungs, and blood vessels) and muscular fitness. For older adults, activity can improve mental function.

Physical activity may also help:

• Improve functional health for older adults

• Reduce waistline size

• Lower risk of hip fracture

• Lower risk of lung cancer

• Lower risk of endometrial cancer

• Maintain weight after weight loss

• Increase bone density

• Improve sleep quality

Health benefits are gained by doing the following each week:

  • 2 hours and 30 minutes of moder­ate-intensity aerobic physical activity or
  • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity or
  • A combination of moderate and vigorous-intensity aerobic physical activity  and  muscle-strengthening activities on 2 or more days

Finally, following the above-mentioned simple and short tips will not only improve your overall health and the sense of general well being but will also help you lose weight significantly and for long term.

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Proactol.com is the original source for the article above.

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