Losing weight can be a challenging and frustrating journey, filled with confusion and misinformation. It can negatively impact your self-confidence and leave you feeling judged or overlooked. But fear not! In this article, we will guide you on how to lose weight safely and properly, focusing on sustainable practices that will help you achieve your goals.
Understanding Weight Gain:
Weight gain is a simple equation: when your energy intake exceeds your energy expenditure, you enter a state of calorie surplus. If you’ve tried various diets, weight loss pills, and products without success, it’s likely because you’re still consuming more calories than your body needs.
Behavior and Physical Activity: To lose weight effectively, you must address your behavior, including your diet and level of physical activity. Engaging in activities you enjoy, such as walking, jogging, dancing, or hiking, can make physical activity sustainable and enjoyable. Aim for at least 30 minutes of sustained activity five days a week, combining strength training and aerobic exercises to boost muscle mass and calorie burn.
Creating a Sustainable Exercise Program:
Developing and maintaining an exercise program is key to long-term weight management. Design a program that fits your schedule and preferences, such as dedicating three days a week to dancing for 10-20 minutes, followed by stretching. Additionally, find small pockets of time throughout the day for walks to accumulate your recommended physical activity.
The Role of Diet:
While physical activity plays a crucial role in weight loss, diet is equally important. It’s common to feel hungrier after exercise, but avoid the temptation to overeat. To achieve a calorie deficit, opt for a nutritionally balanced hypocaloric diet. This means eating a variety of foods, including grains, fruits, vegetables, moderate amounts of dairy and meat products, and limiting high-fat or high-sugar items.
Counting Calories and Establishing a Deficit:
To start your weight loss journey, determine your calorie maintenance, which is the number of calories needed to sustain your current weight. Multiply your body weight by 15 to calculate this value. Initially, aim for a 200-300 calorie deficit, as drastic changes can lead to frustration and unsustainability. Avoid crash diets that promise rapid weight loss but often result in weight regain.
Conclusion:
Losing weight safely and sustainably is within your reach. By adopting healthy behaviors, engaging in regular physical activity, and following a balanced hypocaloric diet, you can achieve your weight loss goals while maintaining a healthier lifestyle. Remember, the key to success lies in long-term commitment and making choices that support your well-being.
