If you have taken the decision to lose weight you might be contemplating one of the various fad diets advocated by your favourite celebrity.
This may involve drastically cutting your calorie intake or removing entire food groups from your diet.
Despite the results claimed by these fad diets, the truth is that any weight loss will only be short-term as it is unlikely that you will be able to stick to the restrictive diet for too long.
What you may also be unaware of is that drastic cutting of calories and the removal of food groups can be dangerous.
Our bodies require calories and the nutrients found in these food groups so cutting them completely from your diet should never be an option.
Luckily for you the following tips will help to ensure you experience healthy weight loss results. Read on to discover what we recommend.
#1: Don’t drastically cut foods and calories
We have already mentioned it above, but it is worth repeating as some will still think that this is the key to losing weight.
When you cut too many calories and food groups from your diet you will leave yourself missing vital nutrients and minerals essential for good health.
Of course you will need to cut a few calories to lose weight but it should only be around 400-500 calories lower than what you need daily. And then never lower than 1,200 calories a day.
You can find out how many calories you need to maintain your own weight by using a ‘daily needs calculator’, there are various available online.
#2: Add more protein
To lose weight effectively I would recommend that you start adding a little more protein to your daily intake. Preferably have a good protein source with every meal.
The reason for this added protein is that it can help to fill you up and keep you feeling full as it is slow to digest.
Also, protein can slowly release energy so you wont suffer any lulls. It is also useful for maintaining and building lean muscle, which is helpful for keeping your metabolic rate working as it should.
#3: Cut out refined carbs and sugar
There are a couple of reasons why you should cut refined carbohydrates and sugar from your diet.
For a start sugar can cause your blood sugar levels to spike, and as it is burnt quickly by your body they will fall quickly too.
When this occurs you will inevitably experience further sugar cravings.
This is also why refined carbs should be avoided too, as when these are broken down they are full of sugar. Therefore will also cause this rise and fall of your blood sugar levels.
Another reason to avoid sugar is that it will cause you to retain water, and will cause bloating, which is not something you will desire as it will cause you to look fatter than you are.
#4: Cut out junk food
Junk food is full of sugar and salt, which is certainly not going to be good for your waistline.
You will also find that junk food does not contain many nutrients either.
#5: Cut out fried foods too
Fried food should also be avoided due to the saturated and trans fats that they contain.
These are bad fats that will cause weight gain and various other health issues.
This is not to say that all fats are bad, there are some that you should be eating everyday. For example you should be eating more monounsaturated and polyunsaturated fats.
#6: Move more
If you want to lose weight you cannot rely solely on diet or exercise alone. You need to incorporate both into your life.
When it comes to exercise it is best that you try to find something that you enjoy doing, this way you will be more likely to stick to it.
My suggestions would be weight training and HIIT (High Intensity Interval Training).
Weight training as it will help to raise your RMR (Resting Metabolic Rate) by helping to build lean muscle.
While HIIT is best for those who lead busy lives that may not have a lot of time spare to work out for long periods of time.
#7: Get plenty of sleep
A lack of sleep (at least 7 hours per night) can have a negative impact on your weight as it can affect the hormones that control your hunger.
Try switching off your mobile and any other distractions before you go to bed for a more restful nights sleep.
#8: Drink more water
Our final tip for healthy weight loss is simply to drink more water.
Soft drinks and your usual tea or coffee are full of sugar and therefore calories. Even those diet versions have been shown to cause an increase in sugar cravings.
Water on the other hand is totally free of calories, and drinking it can help to curb your appetite plus will help flush out those toxins that could prevent weight loss from occurring.