Everyone knows that being overweight or obese can be detrimental to your overall health. What you don’t hear enough of, however, is that losing weight too rapidly or engaging in certain types of diets can be dangerous, too. If you want to lose weight safely, read on as we share an efficient formula that is definitely worth trying.
Safety, Safely First
The decision to lose weight is generally accompanied by determination and enthusiasm. Usually, we get so annoyed that we can’t fit into our jeans, and then realize it’s time to take action. We make a choice to “diet” and off we go, idealistically, into a program with full gusto.
The problem with hastily moving forward on a weight-loss quest is that we can encounter several pitfalls if we’re unprepared. Our blood sugar, heart rates, and metabolism can become imbalanced if we lose too much, too soon. If we overdo it with exercise, there’s a likelihood injury could occur, actually creating a setback on our mission.
The key, henceforth, is to keep in mind three important elements when embarking on a safety-prioritized diet. They are:
A Fantastic Formula
With preparation, consistency, and mindfulness, you can be successful at dropping pounds in a healthy fashion. Along with following and adhering to several dietary and lifestyle adjustments, you now have a formula, which can be both safe and efficient. The adjustments recommended to maximize your weight-loss goal are:
- Improving sleep quality and quantity
- Increase protein intake
- Increase fiber intake and hydration
- Increase good fats intake/ Reduce or avoid bad fats intake
- Increase physical movement
Lack of sleep makes most people grouchy, brain-fogged, and prone to physical injury. Additionally, researchers report that those who sleep less than seven hours each night, not only have a more difficult time losing weight, but often wind up gaining weight over time.
Poor sleep quality also leads to poorer decision-making. You may “give up” on your diet if you get cranky enough. You need proper rest to maintain willpower and clear thinking. Behavior control can be compromised, and that’s not safe.
Stress is a killer (literally), and especially of weight-loss plans. Our bodies suffer and hold onto fat when they get in the “fight or flight mode.” Cortisol, the hormone produced and released during stressful moments, keeps us from losing unwanted extra pounds.
Get between 8 and 9 hours of sleep per night and your body will start processing nutrients in a beneficial way, helping you to efficiently drop weight. 1) Prepare your day so you can get to sleep on time. 2) Be consistent with your sleep times. 3) Be mindful and make your space conducive to restful sleep.
High protein foods may be higher in calories, but we actually burn more calories from the process of digesting them. Protein helps boost our energy level and builds muscle. We also feel fuller faster and longer. These are extremely beneficial factors for efficient and safe weight-loss.
Some excellent examples of nutritious, protein-rich foods are:
- organic lean poultry (chicken and turkey)
- hard-boiled eggs
- low-fat cheese (feta and goat)
- fish (tuna and salmon)
1) Shop ahead to prepare for your meals. 2) Eat high-protein foods consistently, daily. 3) Be mindful that your proteins are organic, locally farmed, and/or void of any preservatives.
FIBER AND WATER
Fresh fruits and vegetables are incredible sources of natural fiber. Eating 20 to 30 grams of fiber daily will help with your weight-loss program as well as help lower your blood pressure. (High blood pressure is not safe.)
Proper fiber intake also helps balance blood sugar. This makes for more efficient fat-loss as well as reducing risk of developing type-2 diabetes.
Drinking half your body weight in ounces of water daily is one recommendation. Other experts suggest keeping a full bottle of water by your side all day and consistently sipping from it. Staying hydrated, all the time, should be your priority. And when increasing fiber to your diet, increasing your water consumption is a must.
1) Prepare by shopping at farmers’ markets or in the organic produce section of your grocery store. 2) Be consistent by making half your plate, each meal, full of vegetables—and drinking lots of water. 3) Be mindful of where your fiber and water is coming from. Avoid hidden, added sugar.
GOOD FATS/BAD FATS
Good fats are generally unsaturated (mono or poly) and can contain Omega 3- and/or 6- fatty acids. Some examples are: avocados, nuts, olive oil, coconut oil, hemp oil, almond butter, and seeds (flax, chia, pumpkin, etc.)
Bad fats are ones with saturated fats, especially polysaturated and hydrogenated oils. These are processed products that contain no nutritional value and actually are dangerous (ie. carcinogenic and toxic). Some examples include: vegetable oil, margarine, many chips, frozen dinners, deep-fried and fast foods, etc.
1) Prepare your diet by checking labels and having “good” foods around the house. 2) Be consistent about what foods you allow yourself; cheating never feels good afterwards. 3) Be mindful of how great you feel when you eat healthy foods.
Physical activity is a necessary component to healthy, safe, and effective weight loss. Weight loss and weight management are about balance. Your body won’t be able to handle drastic physical change without rebelling. Your exercise induction must bear the three elements: preparation, consistency, and mindfulness.
There’s no need to start running marathons. Simply increasing physical movement on a daily, consistent basis will increase your metabolism and help your body adjust accordingly. Overdoing workouts can be very unsafe. You could be putting your heart at risk as well as your bones and muscles. Injury is bad and will only set you back physically and mentally.
1) Prepare by knowing your physical limits, but also pushing them slightly. 2) Be consistent; slow and steady wins the race! 3) When exercising, be mindful of all parts of your body—your breathing, heart rate, muscle strength, and flexibility.
There are thousands of “diets” and a plethora of materials about how to lose weight. The unfortunate thing is that many of those don’t take into account your safety. With this efficient formula, you can relax while allowing your body to free itself from its overload. Stay the course, and keep in mind that if you don’t have your health, what do you have?
We are on your team and cheering for your success. See other articles on GetThrive for more tips and information on how to keep you and your family the healthiest they can be!