What is healthy weight loss?
It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence, and my personal experience with myself and weight loss clients, shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits....one meal, one day, one pound at a time.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. Also, Using a food logging approach will gaurantee your success, by documenting the foods your eating serves as a priceless tool allowing you to become more familiar with your personal eating patterns and habits.
Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term. If you can sustain a commitment to do this for 30 days, psychologically, it has become a habit..and this habit is our fountain of youth.
Even Modest Weight Loss Can Mean Big BenefitsThe good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, blood sugar, sleeping patterns. Also, Less incidences of head aches, Migrains, Energy spikes or Highs followed by energy dips or lows, sweet cravings, and also becoming more aware of your body's needs and realzing what you are able to do with it, knowing your in control of your body, and knowing what works best for it.
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new ways of eating and physical activity habits that will help you live a healthier lifestyle. And these new habits, become what allows you to maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
If its only 5, 10, or 20 pounds, benefits will ensue will healthy weight loss..become an example...do it for you.....do it for your body....do it for your life.
It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence, and my personal experience with myself and weight loss clients, shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits....one meal, one day, one pound at a time.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. Also, Using a food logging approach will gaurantee your success, by documenting the foods your eating serves as a priceless tool allowing you to become more familiar with your personal eating patterns and habits.
Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term. If you can sustain a commitment to do this for 30 days, psychologically, it has become a habit..and this habit is our fountain of youth.
Even Modest Weight Loss Can Mean Big BenefitsThe good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, blood sugar, sleeping patterns. Also, Less incidences of head aches, Migrains, Energy spikes or Highs followed by energy dips or lows, sweet cravings, and also becoming more aware of your body's needs and realzing what you are able to do with it, knowing your in control of your body, and knowing what works best for it.
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new ways of eating and physical activity habits that will help you live a healthier lifestyle. And these new habits, become what allows you to maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
If its only 5, 10, or 20 pounds, benefits will ensue will healthy weight loss..become an example...do it for you.....do it for your body....do it for your life.