3 Facts and 15 Tips for Healthy Weight Loss

3 Facts to successful weight loss:

There are 3 important facts you should know if you seriously want to shake off some of those energy draining extra pounds2 little girls looking at weight scale ( whether you want to lose just a couple of pounds or a lot of weight). You’ve done your homework on everything you can think of on weight loss. So, you’ve seen the most reliable sources tell you that losing weight and being fit are related. So if losing weight is a goal then you need to clue in on some important facts.

First: When you burn more calories than you consume, you lose weight. So you can have no exercise routine in your daily life and eat a small amount of food hoping to lose weight or you can develop a plan to use up a sufficient number of calories that will allow you to avoid being hungry all the time.

It’s also important to note that massively lowering your caloric intake can do the opposite sense your metabolism will be frustrated over gaining weight not losing weightslower to adjust to fewer calories being ingested. You will end up gaining weight, not losing weight.

Second: Water and oxygen together causes fat burning. You should get a about the equivalent of a half your body weight of water daily (the minimum recommended is half a gallon daily) The body needs the water when exercising, and your body will lose weight in a healthy manner. Don’t forget, the combination of your water intake and some form of exercise (increases your oxygen intake) causes the benefit. Do an exercise you enjoy and can do consistently (ex. Walking, biking, swimming, yard work, an aerobic routine etc.) If you just do something to increase your heart rate a little , it’s considered a beneficial fat burning exercise. If like some of my friends you have back and or bone problems consider chair exercise (find on you tube under exercise for seniors)

Third: Remember to be consistent in whatever you chose to do as this is a key component in your weight loss and fitness plan. Do not be one of those who start something with the best of intentions but think they can just do this for a few days, weeks or months and then stop. You need to commit to something – the old way got you to where you are right now.

Make this a life plan (commitment). When you lose the weight and feel better you want to stay that way. That is why it is important to have an activity you either enjoy or you can easily tolerate.

I like thi-chi and yoga. I am retired and live in a country setting so walking is good for me as well. No matter where you live walking can be part of your routine

(walking part of the way to work for example) wherever you live, try to find time for a 15 – 30 minute walk. Go with a friend and the time will seem to go faster. The relevance of weight loss and fitness is a fact you should not ignore. Decide on a plan you can follow and make it a life long habit.

15 tips to lose Weight:

  • Keep a record of what you eat and any exercise you do each day (remember house work is good exercise). Sometimes we are not aware of what we eat and the amount we eat – it has become a matter of habit.
  •  Be committed to any weight loss or fitness program you chose to follow.
  • Eat breakfast. It helps to give your metabolism a jump start burning fat  as well as helping you to avoid mid morning binging or overeating at lunch.
  •  Eat smaller portions and eat them more frequently.
  •  Include protein at every meal because: 

picture of protien rich foods

  1. Your body uses more energy (burns more calories) to digest protein than it does for fats or carbohydrates Helps food to stay in the stomach longer so you feel full longer
  2. Protein has a steadying effect on blood sugar
  3. Protein is crucial for skin, internal organs, hormones and enzymes.
  4. Your body uses more energy (burns more calories) to digest protein than it does for fats or carbohydrates.
  5. Helps food to stay in the stomach longer so you feel full longer.
  6. Protein is crucial for skin, internal organs, hormones and enzymes.funny weigh loss picture
  • Cut out fried foods – grill, roast, bake, boil or broil.
  •  Cut down on red meat
  •  Eat fruits and vegetables for fiber
  •  Drink plenty of water – recommended is about ½ your weight in ounces – ex. 160lbs = 80 ounces or about 5 16 oz glasses
  •  Do not drink soda – even diet soda – as artificial sweeteners can cause an increase in sweet food cravings and an appetite increase.
  •  Become informed about nutrition – library, online, bookstore and classes. 
  •  If your overweight is caused by overeating (as opposed to just bad food choices) try to find out why. You may have a nutritional deficiency or be trying to fill a need other than physical hunger.
  •  Become physically active (remember that even housework is great exercise) walking, low impact aerobics and bike riding are great starters.
  •  Drink coffee – health benefits of coffee
  •  If you haven’t already – get a physical exam to rule out any underlying medical condition that may be a contributing factor to your overweight.

Remember to be healthy and fit all it takes is one baby step at a time. If you do nothing, nothing will change.

May the universe bless you always.

Watch the video below to learn 20 foods for help in losing weight.

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