How to Lose Weight the Healthy Way / Fast 2019

You don't have to starve yourself to lose weight; in fact, you shouldn't. Losing weight the healthy way involves a commitment to your plan and patience. Following guidelines for a healthy approach to weight loss is also key in maintaining your weight once you reach your target. Combining your weight loss plan with ways to control your metabolism can help you to reach your goal more quickly, and still lose your weight the healthy way.

Part 1 Planning Your Weight Loss Program

1 Talk to your doctor about weight loss. Be sure you need to lose weight, and that this is the best time for you to proceed with weight loss. If you are pregnant, or have a medical condition, your body may need added calories to maintain your health, so this is not the time to start losing weight.
If you have medical conditions such as hypertension, diabetes, or cardiovascular problems, talk to your doctor before starting a diet and exercise plan. Many factors, including age, current weight, and overall physical health, should be discussed with your doctor in order to safely start a diet and exercise plan.

2 Incorporate your daily calorie target in your plan. Weight loss happens when you burn more calories than you consume. Your doctor can help determine the number of calories to consume each day specific to your body, age, sex, and your lifestyle.

3 Do the math. One pound is equal to about 3,500 calories. In order to lose 1 to 2 pounds each week, your daily calorie consumption needs to decrease by about 500 to 1000 calories, or you activity level needs to increase to burn more calories.

As an example, a moderately active 35 year old female needs to consume about 2000 calories per day to maintain her current weight. A target goal of 1400 to 1600 calories per day will create a situation of weight loss for this person.
Daily calorie goals factor in age, sex, and level of physical activity. Some medical conditions can be a factor that may also need to be considered.

4 Avoid setting your daily calorie goal too low. This can actually prevent you from losing weight. When you skip meals or consume too few calories, your body starts to store calories as fat instead of burning them.

5 Consider your past experience with weight loss plans. As you develop your plan, incorporate what worked, and leave out what did not work.

6 Recognize the difference between physical activity and exercise. Physical activity includes the things you already do every day, such as walking, housework, yard work, and running around in the yard with the kids, grandkids, or the family pet. Exercise involves structured, scheduled, and repetitive forms of activity that you do regularly.

However, seeking to add additional physical activity (ex: taking the stairs rather than the elevator, walking rather than driving, etc.) can be a great way to reach your goals

Part 2 Developing Your Food Guidelines

1 Include items from each food group, for every meal, in your plan. The 5 food groups include fruits, vegetables, grains, protein, and dairy. Your plate should be halfway covered with green vegetables and fruits, and the other half with protein and grains. The best dairy products to include in your diet are fat-free (skim) and low-fat (less than 1% fat).
Good protein sources include lean meats, beans, and fish. Nuts, seeds, and eggs are also protein sources.
Try to consume 3 servings per day of dairy products. Try to avoid cream cheese, cream, and butter.
Choose mostly grain products made from whole-grain. Some examples include whole-wheat flour, oatmeal, and brown rice.^[23] Avoid packaged oatmeal, which often contains a lot of sugar.
Fruits and vegetables contain fewer calories than most foods, and are great sources of nutrients, vitamins, and minerals. While fruits are a great choice, they do contain calories and sugars, so limit your daily intake to about 4 servings, which is about 2 cups.

2 Avoid empty calories. Solid fats and sugars add calories but no nutrients to the foods we eat. Examples of foods with empty calories include cakes, cookies, pastries, pizza, ice cream, sodas, sports drinks, fruit drinks, sausage, hot dogs, and bacon.

3 Get plenty of sleep. People that get enough sleep burn up to 5% more calories at rest than people that do not get a good night’s sleep. Plus, getting the sleep you need increases the amount of fat you lose compared to people that sleep less than 6 hours each night.


4 Be patient. It takes about 8 months to change a habit and once you start feeling healthier and people start mentioning how great you look, you will know you are on the right track!.