HEALTHY LIFESTYLE WEIGHT LOSS

HEALTHY LIFESTYLE WEIGHT LOSS

healthy-lifestyle-weight-loss
Expectations when you set your mind to losing weight, you desire quick results. In reality, losing weight at a rate of just 1 to 2 lbs. per week is more likely to yield lasting results. Although a short-term weight loss goal can help motivate you to make changes, consider that dropping just 5 to 10 percent of your weight — if you are overweight — can greatly improve many healthy markers such as blood pressure and cholesterol levels. Go slowly, and keep your expectations for weight loss in line with healthy body weight calculations provided by your health care provider.
Diet instead of following a preset plan with rigid food limitations, shift to a healthy lifestyle that embraces whole, natural foods. Limit your intake of processed and fast foods, and learn to make healthier choices. Choose chicken or fish over beef, opt for nonfat or low-fat milk and cheese, go for olive oil instead of butter or margarine, and make most of the grains you eat whole varieties instead of white.

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 Challenge yourself to shop only the perimeter of the grocery store, where fresh produce and meats, dairy, breads and bulk bins of whole grains and nuts are usually located. Learn to read labels on any packaged food you do choose, and put back those that contain unpronounceable ingredients, trans fat and added sugars and salt. You must also pay attention to portion sizes and strive to take in fewer calories than you burn daily to lose weight. While switching to healthy foods can help improve health markers, if you do not reduce your calorie intake, you cannot lose weight.
Physical Activity becoming more active is another component of a healthy lifestyle. Physical activity helps you burn calories, which contributes to weight loss and helps you keep it off. Exercise and physical activity can also help you reduce high blood pressure, improve daily functioning, reduce stress and symptoms of depression and ward off the development of chronic disease. 
The American College of Sports Medicine notes that you may need to perform between 60 and 90 minutes of physical activity daily to induce weight loss. Physical activity does not only mean slogging away on cardio machines at the gym; dance classes, gardening, household chores, walks with your family and even golf — without the cart — count.
Stress a healthy lifestyle also means you undertake measures to manage stress. Stress can induce weight gain by causing you to eat emotionally, rather than listen to hunger cues. Stress can also distract you from making healthy choices. Finally, stress can actually result in the production of hormones that lead to excess fat storage.

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