How to lose weight the healthy way
--Reviewed by John Pillinger, GP
The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who hasn't exercised for years shouldn't rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.
So, if you need to lose weight, what should you do?
Energy needs and weight loss; Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you'll gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
>reduce the amount of calories you eat
>increase your levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually. Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year cut that biscuit out of your diet and you'll lose the same amount. You're also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life.
Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. No matter if you hate gyms even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week. Every single time you exercise more than usual, you burn calories and fat.
Reduce your calorie intake
Below are ways to reduce calorie intake without having to alter your diet significantly:
>Replace fizzy drinks and fruit cordials with water.
>Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
>Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
>Stop taking sugar in tea and coffee.
>Have smaller portions of the food you enjoy.
>Avoid having a second helping at dinner.
>Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
>Cut down on alcohol intake.
All these things will influence your health in a positive way.
Finally, don't be tempted to skip breakfast or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.
Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.