Healthy Weight Loss with Balance Nutrition
Weight loss can be incredibly difficult if you don’t approach it from the right angle. There are dozens of strategies to lose weight, but many of them focus on calorie intake reduction or excessive exercise, both of which are unsustainable and can end up making you gain weight in the long run if they’re not part of a balanced plan. In order to achieve lasting healthy weight loss with balance nutrition, follow these simple tips.
To lose weight, you need to use up more calories than you consume. Most experts recommend a deficit of 500 calories per day to lose 1 pound a week (1,500 calories per week). If you're like most people and want to maintain your weight in a healthy range over time, experts suggest eating fewer than 2,000 calories per day. If you want to get even more serious about losing weight and improving your health, try aiming for an average intake of 1,200–1,600 calories per day. There's no one-size-fits-all approach to weight loss; however much your ideal caloric intake is depends on your age and activity level.
Don’t force yourself to eat when you are full
It is a common misconception that when you eat, your body needs to burn off any extra calories. If you eat too much food or in spite of being full, these extra calories get stored as fat. As long as you are getting proper nutrition and a routine exercise program, your body will naturally burn off excess pounds. Never feel bad about going back for seconds; just be careful not to overeat. This means eating until you are no longer hungry and avoiding snacks between meals. Your metabolism slows down as your body adjusts to burning fewer calories throughout each day; therefore, it becomes easier to gain weight than lose it if you aren’t mindful of what and how much you are eating each day. To lose weight safely but quickly, avoid overeating at all costs.
Don’t fall for these 8 diet traps
Falling prey to these diet traps can lead to a quick weight loss, but they are temporary and will do nothing for your long-term health. These traps include counting calories; eating fewer than 1,200 calories per day; following a no-fat or low-fat diet; skipping meals; substituting foods that are perceived as healthy (such as pretzels or air-popped popcorn) for unhealthy choices (such as baked potato chips); taking supplements that promise weight loss; undergoing surgical procedures that claim to result in quick weight loss (such as liposuction); and crash diets involving more than 1,500 calories per day. To lose weight safely but quickly, follow balanced nutrition guidelines instead of relying on dubious fad diets.
Eat three balanced meals a day
To start losing weight, make sure you’re eating three balanced meals a day—meaning at least one healthy meal and two snacks. Don’t eat junk food or too much fat, but also don’t starve yourself. Stick to good proteins (like lean meat), complex carbs (such as whole grains) and plenty of fruits and veggies.
Track your progress regularly
If you want to lose weight and maintain that healthy weight loss, it’s essential to track your progress regularly. This not only allows you to get a realistic idea of your weight loss rate but also keeps you motivated, especially when things start getting hard. It can be as simple as weighing yourself once a week and tracking food intake on paper or in an app like MyFitnessPal.
Drink plenty of water
Most people don’t drink enough water. It’s simple—we are mostly made of water, and our bodies require a lot of it to function properly. When we don’t get enough, our cells shrivel up, which leads to dehydration and brain fogginess. Make sure you drink at least one glass of water per day—and try to drink as much as you can!
Focus on high quality instead of extreme nutrition plans
Extreme dieting can be dangerous because you aren’t giving your body enough nutrition to function properly. Because weight loss is impossible if your body isn’t getting what it needs, focus on eating a balanced meal every day instead of following extreme plans.
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