#Health: 5 HEALTHIEST WAYS TO LOSE WEIGHT || People, it’s 2018 and it’s time to face facts – quick diets and band-aid weight loss solutions are out. They were never truly effective, because as soon as your sacrificing and starvation period is over, the pounds return at the speed of light and you’re back to square one – sometimes you even gain more than you lost in the first place. Enough with cleanses and quick detoxes. Even when they work, their effect is only short-term, and by constantly gaining and losing the pounds, you’re not only confusing your body, you actually risk damaging your health permanently. You want to lose weight? That takes time, dedication and perseverance, not to mention guidance and putting your health first. To that end, we have created a list of five ways that will give you the results you want, permanent ones that will not put your health at risk, so let’s go.
Stop calling it a diet
The first thing you have to do is stop referring to and thinking about this process as something that you have to put yourself through for a couple of months and then you’re done. As the experts from Mayo Clinic say, this is a lifestyle, not a month-long excruciating sacrifice time. The goal is to lose the weight steadily, using foods that you will continue to eat long after the ‘diet’ is over. You need to learn about food groups, portion sizes and maintain this dietary lifestyle for the long haul. You need to change your perspective first, and then all the other pieces of the puzzle will set into place.
No pain, no gain
The general rule of thumb is that it’s 70% diet and 30% exercise, but you won’t get far without a great exercise plan. Every body is different, which means that the types of exercises that work for someone else won’t necessarily work for you. It is for this reason that working with a personal trainer has proven to be the best course of action for many. These are professionals who will understand your needs, create a custom exercise regimen for you, and most importantly, will keep pushing and motivating you just when you’re thinking of quitting. The most important part is to make exercise, as well as healthy eating, a lifestyle, so don’t even think about abandoning the gym as soon as you’ve reached your target weight. It’s unlikely that you will anyway, because the benefits of exercise, including a boost of energy, will have you hooked on working out forever.
Don’t cut anything out
What you need to understand is that all macronutrients are important, and if you come across a diet that tells you to cut carbs or fats out completely, run away from that diet. Carbs are your primary energy source, and you need that fuel if you plan on staying sharp, focused and even strong enough to keep up with your workout regimen. Fats are not scary, so don’t run away from them. They’re here to keep your immune system going and help the body absorb micronutrients (vitamins and minerals), which are also essential for keeping your immune system strong. Of course, protein is important, we all know that, so the key isn’t in depriving your body of any of these, it’s about the right proportions.
What to eat then?
Processed foods filled with sugar and empty calories are a definite no. You need to find the best, healthiest sources of protein, fats and carbs, and plan your meals around them. The list is long and rich, so your palate won’t be deprived of good-tasting food. The key is to keep all the nutrients, but slowly cut down on your portions. You don’t want to cut your portions in half immediately as this will alarm your metabolism and kick your body into starvation mode, making it more difficult to burn off the fat. To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two. If you don’t see results in a reasonable amount of time, consult your personal trainer or even turn to a nutritionist – you never know if a certain type of food just isn’t for you.
Know when to hit the sack
One of the most important things you need to do for your body is let it rest. Poor sleeping patterns change your fat cells, and you can experience a condition called ‘metabolic grogginess’. Sleep deprivation hinders your body’s ability to properly use insulin. When that happens, fat cells remove fatty acids and lipids from your bloodstream and prevent storage. You then become insulin resistant, fats begin to circulate in your blood and pump out more insulin. Eventually, this excess of insulin ends up storing fat in all the wrong places, such as tissues like your liver. In addition to that, a lack of sleep makes you crave food even more, so do everything in your power to wake up rested and energized. And take your time, weight loss is a marathon, not a sprint.