Healthy Tips to Lose Weight

Losing weight might be an intimidating goal, but it can help your health significantly.

Studies have shown that losing weight may help put type 2 diabetes into remission. Per the American Heart Association, being a healthy weight can also decrease your odds of heart disease and stroke.

Here are some tips for losing weight in a healthy way.

* Start with your nutrition. You are what you eat! If you want to lose weight in a healthy way, look at your diet and see what you can change.

* Keep movement and exercise in your routine. Not only does exercise have compounding benefits that uplift your mood and help you get better sleep, but it also helps boost your metabolism so that your body can burn more calories.

* Commit to a sustainable lifestyle change. Instead of overwhelming yourself in a way that leads to burnout, find a way to make your lifestyle change sustainable.

* Set realistic goals. Are your goals realistic? Instead of trying to lose 10 pounds in two weeks, set realistic goals. A more realistic goal would be to lose 1-2 pounds a week.

* To lose 1-2 pounds per week, you generally want to have a calorie deficit of 500 to 1,000 calories each day.

* Drink plenty of water. You’ve probably read this before, because drinking enough water is so important. Water helps digestion, helps your body detoxify, and boosts energy. It also hydrates your skin and keeps your body temperature normal.

* Sometimes, we may mistake our hunger with our body’s need for water. Instead of being hungry, we might just be thirsty. Next time you’re hungry and it’s not mealtime, reach for a glass of water first.

* Eat a balanced diet that includes vegetables. Leafy green vegetables have nutrients that fuel your body. You can eat large amounts of vegetables without increasing your calories by too much. Examples of vegetables include broccoli, spinach, lettuce, cabbage, cucumber, and tomatoes.

* Include high fiber foods such as oats, brown rice, beans, and lentils in your diet.

* Cut down on junk and processed foods. Junk and processed foods are dense with calories, and low on nutrients. Junk food plays a major role in obesity, which increases your risk for cardiovascular disease, diabetes, and other health conditions.

* Choose healthy alternatives such as nuts, instead of junk food, when you’re hungry.
* Skip sugary drinks. Sugar can contain empty calories that get in the way of your weight loss.

* Prepare a meal plan. You can only manage what you monitor! Try following a meal plan to control the amount of calories you eat. This can also help ensure you eat a nutritious diet on a busy schedule.

* Exercise. Exercise helps your body burn calories and build your body’s strength. Aerobic exercise and strength training come with good benefits, like burning calories and boosting your metabolism.

* Go on a daily walk. Movement is a good habit to pick up if you want to be healthy and lose weight. Every bit counts, whether that’s 10 minutes of walking or taking the stairs.

* Practice mindful eating. Being mindful when you eat helps you avoid overeating. To do this, pay attention to your food, avoid distractions, and stop eating before you are full.

Remember that being healthy is a lifestyle choice. If you want to stay healthy and keep off the weight you lose, you need to change your behavior.

That’s why it’s important to create a sustainable plan you’ll enjoy. If it feels overwhelming, try one step at a time — like adding a daily walk into your routine or replacing junk food with a healthier alternative.

This way, you will be healthier for the years to follow.

Learn more about your health online when you read the rest of our information here about: Weight Loss and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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Your First Gym Session: The Do’s And Don'ts

The gym is an amazing place to work out, get fit and strong, and meet a host of new people, all of whom are fans of fitness. Overall, there are very few downsides to the gym. But for newbies, it can be a little overwhelming.

If you are new to the world of the gym, we have everything you need to know to get you off to the best possible start, and kick off your fitness journey in style.

Do: Ask For An Induction

Whenever you join a new gym, you will be offered the chance to participate in an induction, and this is important for helping you to stay safe. An induction will give you all of the information that you need to use the machines safely, and this will give you confidence when you go it alone.

In most cases, inductions are free, so you have nothing to lose - this is important for getting your fitness journey off to a great start.

Don't: Use Anything You Are Unsure About

For the most part, gym equipment tends to be fairly straightforward and easy to use. But if used incorrectly, it can be dangerous. Never use anything that you have not been shown how to operate, and never use anything that you are not confident with.

Most gym-goers are friendly. Don’t be afraid to ask someone also working out, or a trainer at the gym, to show you how to work something.

Do: Book A Session With A Personal Trainer

All too often, personal trainers are dismissed as an unnecessary expense. But a session can really help you to make the most of each of your gym sessions.

Working with a personal trainer allows you to set your fitness goals, and come up with a plan to achieve them. Otherwise, you risk simply working out with no real progress.

Personal trainers can also help you eliminate any bad habits in your form or technique - left unchecked, these can result in injuries.

Don’t: Try To Show Off

One of the most common causes for injury in the gym is gym-goers doing something that they are not ready for, usually to show off to others. One of the most common issues is individuals lifting weights that are too heavy for them.

This can result in serious, long-term injuries and issues, and will not help you to gain muscle or make progress.

Remember that slow and steady wins the race. It is much more effective to take things slowly and build up - this is the way to real, authentic progress.

Do: Try To Have Fun

Fitness is important for your overall health and wellbeing - and it can also be a lot of fun. Always remember that you are hitting the gym for you, and nobody else. Don’t waste time comparing yourself to others.

Getting started in the gym is likely to create a lifelong love of fitness. Getting into good habits at the start of your fitness journey will set you up for success down the line.