3 Steps to Safe Weight Loss


By Leo EigenbergSubmitted On October 08, 2015

If hoping to lose weight for the long-term make sure to avoid fad diets which rarely provide the desired results. A healthy diet and plenty of exercise has the potential to safely lose 3 lbs per week. A healthy eating plan will start the process of weight loss, but for those that wish to lose weight fast, it is necessary to get active and exercise more.

In the first few weeks of dieting it might be possible to notice a greater loss of weight, but this usually results from reduced fluid retention after certain foods like starches and salt are cut from the diet.

What foods for weight loss

A well-balanced diet for weight loss should consist of foods like non-fat dairy, shellfish, skinless poultry, soy products, egg whites, vegetables, and fruits. Plus, the foods to cut back and keep to a minimum, include animal fats, added sugars, and starches.

Use vegetables for snacks because they are great at keeping the stomach full for longer. Unhealthy snacks should be removed from the kitchen cupboards to avoid possible temptation. Plus, make sure all meals take place while seated at a table using small plates and not to eat directly from the fridge.

Avoid skipping meals, especially first thing in the morning. Eating a healthy and fiber rich breakfast will not only give a boost to the metabolism, but also leave you feeling full until lunchtime.

Exercise for weight loss

For those hoping to achieve fast weight loss, it benefits to get in a habit of consistently doing up to 60 minutes of moderate exercise per day. A combination of strength training and cardio is the most effective strategy. A cardio routine is the most effective at burning the calories. Use a fast intensity for the cardio which makes it possible to keep sweating for the entire duration of the exercise. In addition to the cardio routine, two or three hours per week of strength training will also help promote long-term weight loss. The exercise intensity should increase slowly for those that rarely exercise or a check up with a doctor might be a practical option.

Keep a food journal

Use a food journal to help keep track of the progress. By keeping a note of everything eaten it is much easier to be accountable for your actions and stay on course to reaching the weight loss goal. A daily journal of the diet plan and completed exercise routines is a very effective tool. Plus, it helps to show the day-to-day progress made and keeps you more motivated to succeed for the long-term.

Tod Andro


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