We all come in different shapes and sizes but the basic guide for healthy weight control is to balance the energy gained from our food and drink with the energy we use in daily activities.
How is it done?
The best way to lose weight is to eat slightly less energy (from food & drinks) than you need and increase your level of activity to help burn up the calories – rather than store any excess as fat.
That sounds too simple!
Well, yes and no. Knowing what to do can sometimes be easier than putting it into practice. You want to change long-standing habits of eating unhealthy foods or more than your body needs and create healthier habits that you can keep.
It is important to find ways to stay focused and motivated to choose healthy options day after day, week after week and work towards a healthier weight. There will always be some days that are better than others so don’t be too hard on yourself if you have a few unhealthy meals and snacks during the week. The goal is to eat well most of the time.
What are the benefits of losing weight?
Losing weight can help lower your risk of many major diseases including diabetes, high blood pressure, heart disease, arthritis and some forms of cancer. It can also give you a greater feeling of wellbeing. You may also find regular, moderate exercise increases your overall energy levels.
How do I control my weight?
The key to losing weight is to have realistic expectations, follow a healthy, balanced diet and exercise regularly. Introduce changes to your diet and exercise regime slowly so you can stick to them. Check out the latest java burn reviews.
Having realistic expectations
To stick with a weight control programme the changes you make need to be ones you can maintain in the long term. Start with small steps, such as limiting the number of times a week that you buy takeaways – if it is currently 4 times a week, cut this back to two and try to choose options that include vegetables; or cutting back on the number of biscuits you eat with your cup of tea during the day by eating a piece of fruit instead.
Always combine changes to your eating pattern with an increase in physical activity such as going for a 10-15 minute walk on your lunch break and slowly increasing this amount week by week. Once you have got the hang of the first few goals and your weight has started to drop, you can add in some more goals but be realistic with how much you can do at once.
A realistic weight loss for most people is around 0.5kg per week. Some people may lose more than this at the beginning but after a few weeks this should reduce and if you are losing too much weight it will likely be fluid and muscle mass loss rather than body fat. Weight loss on its own for some people can be a poor measure of total fat reduction (and resulting health improvements), so try not to focus only on the numbers on the scales. Instead, think about how your clothes feel, how your energy levels are improving and maybe how you are noticing a change in your mood. Take compliments from others who see the positive changes and don’t forget to compliment yourself for the progress you are making! Read more about javaburn benefits.