How to lose weight safely and keep it off
There are many ways to lose weight safely and keep it off, and some ways that are not so safe.
To lose weight safely and keep it off you don’t need to do massive amounts of cardio, sweating till your eyes hurt or diets that are so restrictive you constantly feel like eating your shoes.
There are many ways to lose weight, but sometimes all you need is a simple change in habits. In this post I will be focusing on some basic dietary changes that should kick start your journey to a healthier body.
There are many ways to lose weight, but sometimes all you need is a simple change in habits. In this post I will be focusing on some basic dietary changes that should kick start your journey to a healthier body. Click To Tweet
There are two main forms of carbs:
1- Simple Carbohydrates, which are also known as simple sugars.
Simple carbohydrates are sugars, like fructose, glucose and lactose, which are found in nutritious whole fruits.
Simple carbohydrates are easily digested because of their simple chemical structure, this often leads to a faster rise in blood sugar and insulin secretion – which can have negative health effects if consumed in excess.
2- Complex Carbohydrates, also known as starches.
Complex Carbs are found in foods such as starchy vegetables, whole grains, rice, breads and cereals.
The term complex is derived from the fact that they are three or more sugars linked together.
Most complex carbohydrate foods no only contain fiber, vitamins and minerals but also take longer to digest, which has less of an immediate impact on blood sugar, causing it to rise more slowly.
All fat is not bad!
If you really want to lose weight safely and keep it off then low fat foods may not be the best choice, here’s why..
Low fat foods have usually had the natural fat drastically cut or removed completely and man made replacements used like Hydrolyzed Fats or even added sugar.
These Hydrogenated fats increase levels of dangerous trans-fats which are both bad for the heart and our cholesterol.
Avoid Trans-fats like the plague.
Listed on the nutrition labels as “partially hydrogenated oils”, these fats are artificial and raise your LDL cholesterol while lowering your HDL cholesterol (the good kind that helps keep blood vessels clear). Manufacturers also found they have to significantly increase the amount of sugar in their products so we continued to enjoy their taste and texture.
The term healthy fat usually refers to monounsaturated and polyunsaturated fats.
Among other heart-health benefits of these types of fats, is that they help reduce LDL cholesterol, which is the bad cholesterol that cause all sorts of problems like clogging arteries.
Theses good fats can also benefit insulin and blood sugar levels, decreasing the risk of type 2 diabetes.
“Monounsaturated fats” are among the healthiest of all fats. They are anti-inflammatory, reduce the risk of cardiovascular disease and are full of healthy nutrients. Click To Tweet
“Polyunsaturated fats” can also be healthy.
Omega-3 and Omega-6 fatty acids are essential fats our bodies need for brain function and cell growth.
Omega-3s are beneficial for every aspect of heart health and are mostly found in fish, algae, nuts and seeds. However, eating more Omega-6 than Omega-3 may contribute to inflammation and weight gain.
So the key is to make sure your omega-3 intake is always higher.
The body needs protein to avoid breaking down its own muscle tissue.
The basics of serving protein is that a portion of protein is roughly the equivalent to the size of your palm.
Turkey and chicken tend to be the favorite clean protein to go for, tough Steak is good once a week or so and don’t forget to eat your fish.
Oily fish like Mackerel or Sardines are excellent a few times a week as they help add good Omega fats into the diet.
Sugar is hidden in everything. Literally every processed food you can think of will most likely contain at least one type of sugar.
The problem is that food labels don’t always state “sugar” in a clear way.
If I had to make one recommendation about sugar it would be to avoid processed sugars as much as you can. Cutting them from your diet completely or as much as possible, could be one of the best things you can do to not only to lose weight but to improve your overall health.
Don’t go for artificial sweeteners though..
Vitamins and Minerals.
Always aim to get your vitamins and minerals from a varied diet and don’t rely on multivitamins pills. While multivitamins can be a good safeguard against very basic deficiencies they are not a replacement for real food.
Real food has amongst other things, enzymes that help with absorption of the various nutrients.
Know your vitamins – infographic
So how do we link this all together to aid in weight loss?
Here are my 7 tips to help you lose weight safely and keep it off.
- Firstly a reduced processed sugar intake will reduce your empty calorie intake and reducing empty calories is one of the easiest ways we know of to lose weight as well as help you avoid Type 2 Diabetes.
- Reduce your intake of fruit. Yes I know that fruit is good for you but it is packed with natural sugar. Excessive consumption of fruit per day will not benefit your blood sugar levels. One or two select pieces a day might be fine with enough complimentary vegetables over the course of the day, but do not over do the fruit.
- Increase your intake of a varied diet of vegetables and leafy greens. A varied selection of green leafy salads and other veg like Broccoli and peppers will greatly increase your vitamin and mineral intake. Go for a minimum of 5 a day but… Click To Tweet
- Quit the pasta and white bread. Ignoring the issues with Gluten in bread and pasta the reason for reducing or removing these from you diet is because of the impact they have on your blood sugar spikes and therefore increased likelihood of weight gain.
- Get more good fats like Olive Oil, grass pastured butter and fish oil. While removing the dreaded Trans-Fats from your diet. Click To Tweet
- Avoid low or no fat foods. As discussed these look good from a marketing perspective but what benefit are you actually getting? usually little to none and a ton of added sugar.
- Drink clean water. Ideally you should be drinking 8 or more glasses of water a day. Why water? Well if you’re trying to lose weight you will be breaking down fat for fuel. The burning of this body fat will not only release energy but also the toxins that were bound to the fat deposits. If you don’t drink enough you may find you weight loss hampered while your body attempts to reduce the effect of these toxins. So drink enough water and your body will happily flush them out.
So what is your take on how to lose weight safely and keep it off ?
Do you have any tricks that work for you or have you been looking for a new way to lose weight safely ?
Remember that slow steady weight loss is always better than a quick fix diet.
If you have any experiences of your own to share I would love to hear from you in the comments below and you can get a notification of all the latest content by signing up to the newsletter.
Until next time..
I wish you good health and happiness.