Weight Loss Boards

Healthy Weight Loss

June 20th, 2008

Losing weight is most effectively done with a healthy plan and realistic goals. Diet and exercise also play a major role in how much you will lose. You need to become familiar with calories, especially how many you need to consume each day, and recording each consumed food’s amount of calories is important. Also, plenty of water needs to be taken in to stay hydrated, especially since its better for you body than other beverages.



The first step in losing weight is to modify your diet to include lots of healthy foods, and to cut out, or significantly limit, the unhealthy items. It’s also a good idea to eat every 2-3 hours to keep your metabolism up. As far as beverages go, be sure to consume at least 8 glasses of water a day to stay hydrated. Cutting out caffeinated drinks will increase your weight loss initially because you are no longer consuming so many “empty calories.” Though many people turn to juices when they are trying to lose weight, some kinds can actually be as bad as soft drinks because of the amount of sugar they contained. You should limit yourself to no more than one non-water beverage a day.

There are many tips when it comes to healthy eating. Try to consume at least 3 servings of raw, steamed, or baked vegetables, as well as 2-3 servings of fresh fruit daily. One serving is typically one cup. Try to avoid fried foods and limit foods that are high in starch and sugar. These foods include potatoes, white bread, and candy. Alternatives to these bad foods could be sweet potatoes, wheat bread, and fat-free/sugar-free candy (but still limit the candy, because no junk food is really healthy!). Many people think that fat is bad for you, but just like with carbohydrates, certain fats are good for you. For example, saturated fats found in nuts ad fish are beneficial to the body. Lean beef, steak, chicken and turkey are all good meat choices. Stick with healthy cooking methods such as baking or grilling.

Exercise is also an important concern when it comes to losing weight. Begin by doing 30 minutes of cardio every other day. Do not overdo it, but try to push yourself further each time you work out. You may want to do some weight training on your off days to gain and tone muscles. You can join a gym, purchase some home gym equipment, or just go for a walk/jog down the street. It’s best to work out with a friend or family member. When you have others supporting you, you are more likely to stick to the program.

Another aspect of weight loss that is just as important as dieting and exercise is support and motivation. When you have others cheering you on, or close friends or family that you have to be accountable to, you are more likely to stick to your weight loss plan. Encouragement really helps a person accomplish difficult things, and most people love to hear the progress you’ve made. They will more than likely return with a comment of “Great job!” which is music to every dieting person’s ears.

As you can see, dieting takes some determination and dedication, but can be accomplished. Realizing what foods and beverages are good to consume, and cutting the bad ones out of your diet is a great step toward reaching your goals. Exercising will also help you lose the weight and keep it off, and it is tons of fun to do with family and friends. Having a support system is also nice when tackling weight loss.

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