THE DAILY DOSE
How To Lose Weight Safely
There is no shortage of weight loss tips, pills, concoctions, and programs out there. There is an entire multi-billion-dollar industry dedicated to helping people shed unwanted pounds. But while some of these products or tips work wonders, many others make bold miracle promises – and may not be healthy or even safe at all.
In some cases, people want to lose weight for their health, whereas other scenarios revolve around conforming to traditional “beauty standards.” Whatever a person’s motivation, losing weight can be a convoluted process simply because of the sheer number of possible ways out there. So, considering the dangerous side of weight loss, what’s the best way to shed extra pounds in a healthy manner? Read on to learn how to lose weight safely.
Can losing weight be dangerous?
While losing weight in and of itself isn’t typically dangerous and can be beneficial to one’s health, the way you go about it can be dangerous. For example, if a person decides that they want to lose weight fast and begins eating too little or not eating the right things, they may end up hindering their health rather than improving it.
Rapid weight loss is possibly the most detrimental and dangerous kind, as it can lead to health issues such as:
- Nutrient deficiencies
- A slowed metabolism
- Muscle loss
- Hormone changes
- Gallstones
- Headaches
- Irritability
Because rapid weight loss is typically everyone’s goal, people who aim to lose weight the fastest are the most at risk.
What is the safest and healthiest way to lose weight?
The timeline for losing weight should always be slow and steady. Studies have found that losing weight at a pace of one to two pounds per week is the best way to not only maintain your health, but also be sure that the weight is kept off long-term. This is for a couple of reasons: people who lose weight slowly are less likely to gain it back, and during slow weight loss, many people adopt new, healthier lifestyle habits that they can take with them throughout the rest of their lives.
What you eat also matters. While being in a calorie deficit is vital to ensure that you’re burning more than you’re taking in, thus causing your body to lose weight, it’s not the entire picture. The foods you eat while losing weight are important, too.
Eating nutrient-dense wholefoods such as vegetables, fruits, lean meats, and wholegrain products will give your body what you need while keeping you in a calorie deficit. If you continue to eat poorly while in a calorie deficit, not only will your body become deprived of nutrients, you will also be forced to eat much less throughout the day.
Safe weight loss tips
There are many aspects involved in safe weight loss. The best way to lose weight safely and effectively is by following these tips:
1. Talk to your doctor first
Prior to beginning any diet plan, you should speak to your doctor about your current health situation and what your body can handle when it comes to losing weight. Your doctor knows you and your medical history, and will be able to supervise your weight loss so that it works effectively and doesn’t cause negative health repercussions.
2. Avoid overly processed foods
Processed foods are always high in things that can hinder weight loss, such as added sugar, fat, sodium, and calories. They have little to no nutritional value, too. Studies have also found that in some cases, processed foods can lead to addictive behaviors that cause a person to binge-eat, which can obviously hinder your weight loss efforts. Instead of processed foods, eat wholefoods that are as nutrient-dense as possible.
3. Practice mindful and slow eating
When you sit down for a meal, your body is hungry. As you eat, the body receives the food and will eventually send you a signal that it has had enough. The problem with this signal is that in some cases, people do not receive it fast enough, because they are eating too fast or eating mindlessly while doing something else.
When you focus on your food and eat more slowly, you will be better equipped to receive that signal when you’re actually full, as opposed to when you’ve already eaten too much.
4. Be kind to yourself
Since losing weight slowly is the healthiest way to go about it, it’s possible to get discouraged when you don’t see immediate results. But it’s important to be patient with your body and kind to yourself, regardless of the results you see. As long as you maintain your efforts, the results you want will come.
5. Chill out
High levels of stress can actually cause a person to stop losing weight because the stress hormone, cortisol, gets released in high amounts, leading to cravings and the slowing of your metabolism. Stress can also invoke unhealthy coping mechanisms, such as binging on food or eating foods that will not aid in weight loss.
6. Prioritize exercise
Movement is an important aspect for weight loss because it can lead to more calories burned throughout the day. Cardio is great for burning a lot of calories, and weightlifting or bodyweight exercises are great for building muscle, which will lead to a higher calorie burn while you’re at rest.
Weight loss isn’t easy (no matter what any weight loss company or product says!). The good news is that safe weight loss, while it takes time and hard work, is one of the best things you can do for your health, now and into the future.