10 Tips To Help You Lose Weight Healthily

32 Comments Posted in Health And Fitness, Personal Development

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Obesity Statistics

USA Obesity Stats

58 Million Overweight; 40 Million Obese; 3 Million morbidly Obese
Eight out of 10 over 25’s Overweight
78% of American’s not meeting basic activity level recommendations
25% completely Sedentary
76% increase in Type II diabetes in adults 30-40 yrs old since 1990

More and more people are becoming overweight and the statistics are alarming. Being overweight can cause various kinds of unwanted disease such as diabetes or cardiovascular disease and all these can be prevented by tweaking our lifestyle.

Why Are More People Getting Overweight?

In our modern world, people constantly seek for instant gratification and they want instant results. When there is a demand, there will be people rushing to provide it. So here comes the fast food restaurants, processed food that can be cook quickly and canned drinks that contains huge amount of sugar. All the quick fixes that people want can be found easily but the question is, do the quick fix really help us?

There is also a huge shift in lifestyle, we are getting more stationary and not getting enough physical activities. How many of us are guilty of spending hours on the couch watching TV or sitting in front of the computer for hours?

If we think back to the past, we can roughly imagine how our ancestors lifestyle look like. They don’t have any 3 in 1 coffee or fast food that can be prepared in seconds. In order to eat, they need to hunt, gather or forage for food which requires them to spent an amount of energy (physical activities). They also do not have TV or computers that let them sit down and spent a couple of hours in front of it.

Even if when we think back to our grandparent’s life, their lifestyles are different too. They are playing with skipping ropes or “hide and seek” but what the children are doing now is holding a controller of a Xbox 360 or Playstation 3 and sit still for hours. We can see that the lifestyle and food we are having now is the cause of the increasing obesity rate.

Why Do You Need To Lose Weight?

First of all, if you are in the acceptable weight range, give yourself a pat on the back and keep up the good work, and for those who think that they need some work out done and they need reasons for them to get into a good shape, here are 3 good reasons.

Do you want to move freely without lugging around the excess weight that make dread taking another step?

Do you want to have a better self image?

Do you want to be more healthy and be free of diseases?

I can come out with much more benefits and I believe you can think of a lot more if you spend some time on it.

10 Tips To Help You Lose Weight Healthily

I had seen ads that says lose weight quickly or some quick fix diets that are probably made to cater to the “quick fix hungry” people but I do not agree with the methods of quick fix diet or lose weight quickly in a short amount of time because I believe that those are not sustainable methods and can be damaging to your health. How many times had you see people go into some quick fix diet just to lose a few pounds and gain back double?

Here are the tips to help you lose weight healthily.

1. Remove sugary drinks

Are you guilty of drinking so much fizzy drinks, coffee or tea and then you ask yourself why you always fail to lose weight? Sugary drinks contain lots of sugar which will cause your blood sugar level to spike and thus stopping the production of a hormone call glucagon which helps to utilize fat as energy. Drink plain water instead, no calories or sugar added, the perfect drink for a perfect health.

2. Stop eating food in boxes or can

Go to your kitchen and see the amount of food that are packed in boxes or cans. Most of these food are either highly processed or huge amount of sugar were added into it. By cutting back on these food, you can cut away lots of unnecessary calories from your diet.

3. Eat whole food

Basically food like noodles, bread or flour are not natural food. These food tend to cause your sugar level to spike and fluctuate greatly. When your sugar level spiked or fluctuate greatly, you tend to go hungry easier and there is a greater tendency for you to snack. Eating whole food like brown rice, fruits or vegetables with high fiber can help you to feel full for a longer period of time. This equals to less snacking and less calories. 🙂

4. Small meals

When you eat small meals throughout the day(3 hours between each meal), you will not tend to binge eat because you will be constantly full. Eating small meals throughout the day will help to increase your metabolism rate and fat burning process.

5. Do not skip meals

Whenever you skip a meal, did you notice that you will binge eat on the next meal? When you start to binge eat, you will add a whole lot of extra calories to your diet. Keep to your meal plan and you will eat a more constant amount on every meal.

6. Chew your food

I personally love this tip. I did a small trial during one of my dinner where I had only a small amount of food but I chewed 50 times before swallowing the food. Not only I feel full, I was also too tired to eat anymore. This is definitely a great way to control the amount of food you are eating. I don’t recommend you to chew 50 times before swallowing because it can get a bit tiring. Start with 20 to 30 chews instead. The result will be great.

7. Exercise regularly

Exercising is definitely a good habit that you want to pick up. It keeps your mind fresh and help to shed some pounds. Find a sports that you like so that you can keep at it for long term. Find a buddy if possible, both of you can help to encourage each other along the way. By the way, weightlifting is a great way to increase your metabolism rate which will help to burn the fat away.

8. Have something before your meal

Have a cup of water or have some salad before your meal will help you to feel full faster. Doing this will help you to cut back on the amount of food you will eat.

9. Have an adequate amount of fats in your diet

Stop! Do not go grab the bacon now. When I mentioned fats, I mean healthy fats such as nuts, eggs, seeds or avocados. Denying yourself of fats will affect your hormone level which will cause you to have a stronger urge of craving.

10. Have healthy proteins

Having good healthy proteins such as chicken or if you are vegetarian, soy food does the job too. Protein has a high thermic effect that will help your body to burn more calories to break down the protein into smaller amino acids and it will also help to keep you full longer than carbohydrates. Protein is needed for building muscles which also contributes to increasing your metabolism rate.

You do not need to make a drastic change to your lifestyle in a shot. You can start by cutting down the amount of junk food you eat and slowly add in healthier eating habits, food and exercises into your lifestyle. Good luck with your weight loss journey and I hope I can hear some success stories from my readers.

Week 2 of my 30 Days Challenge

(If you have not read my 30 Days Challenge, you can read it here at 30 days challenge to a healthier body)

Everything is still going fine for me and there are only some cravings for food like pizza and pasta. Other than that, everything seems fine. Breakfast that only consist of veggie and fruit juice doesn’t seems that bad, in fact I kind of like it.

When I started my 16 weeks exercise in quest of 6 pack abs, I was weighing around 160.6 lbs. Before I started my 30 days challenge, I did a 2 weeks trial without any processed starch(noodles,pasta,bread) in my diet and I manage to shed 4.4lbs. My weight at the start of my 30 days challenge is 152.9 lbs.

One week had passed and I am weighing at 150.7 lbs. Although I am losing weight, I found that my muscle definitions are still not clear cut. Maybe I will push harder in my weight lifting or take more protein.

Cheers
Vincent
Personal Development Blogger

**P.S**What are you going to change to your current lifestyle to make it a better one and what is the biggest challenge you faced in losing weight? I would love to hear your comments. See you in the comment section. 😉

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32 Responses to “10 Tips To Help You Lose Weight Healthily”

  1. I know this is an old post, but I thought I’d chime in because I’ve followed a few tips that were mentioned in the blog post to help me lose 40 lbs over the past year. I’m still on a regular exercise regime and have been eating a lot more healthy than I ever have been.

    I would recommend not to eat out– Not only is it more expensive, but the reason why eating out tastes good (at chain restaurants) is because they add so much sugar and butter! If you limit the excess fast food restaurant choices, you will lose far more weight… and much faster too!

  2. Vincent says:

    @Tupieta

    Not drinking soda can help us to cut down on the calories. You have some great guidelines there and just keep to it and create some healthy habits. Good luck! 🙂

    Cheers,
    Vincent

  3. Tupieta says:

    Great post. ^_^

    I’m 22, 5’8 and 315 pounds. Always been a “big girl” and it has always been a struggle. I’ve done every diet I could find, been to nutritionists and personal trainers. It never worked.

    I think the BIGGEST key to losing weight and keeping it off is having the right motivation. First off it has to be a LIFESTYLE change, and you must have the motivation to keep yourself going.

    I’ve been taking life one day at a time. That has been my philosophy for the past month. Even in my journey to health I try to be realistic. I dont keep a food journal, I dont count calories, I dont preplan my meals, etc. Its not realistic. Just think, do you see yourself keeping those habits the rest of your life? No (at least for me).

    I keep in my mind that all I can control is TODAY. Every day I have a new chance to make better decisions for my life. I have general guidelines I follow and I do what I can with what I have.

    The things I have been doing to work on my weight are:

    1. Only eating meat 2-3 times a week (no pork or redmeat)

    2. Of course that means I eat more fruits/veggies.

    3. I stay away from canned goods. If I use them, I strain them and rinse them off (because it contains a ton of sodium).

    4. If I cant buy my food fresh I buy it frozen, w/out a bunch of preservatives or toppings (i.e., getting plain frozen broccoli, instead of the frozen broccoli and cheese)

    5. I have a large sippy bottle that I use to get my daily servings of water.

    6. No soda.

    7. Limit juices. I only drink juice when I eat. Even then I try to make it 100% juice (no concentrate).

    Sorry I know this was a long reply. ^_^ But thanks for the great article!

    Tupieta

  4. Bud Hennekes says:

    Great list!

    The world’s obesity rates are ridiculous. Despite our ability to live healthy lives millions are continually choosing to kill themselves by eating a poor diet.

    Something has to be done, yet unfortunately the fast food companies continue to mislead us.

    Powerful post!

  5. Hi, thanks for sharing that post. I have just stumbled upon your site and You have a new subscriber(me). By the way I’ve been writing about my own weight loss and
    fat loss diet
    I would really apprectiate it if you could take a look at my blog and let me know what you think.
    Thanks,
    Joan

  6. Vincent says:

    Hi Alpha Novem,

    For me, I do not calculate the amount of sugar I take in everyday but I do try to minimize sugar in my diet. I do not take any cereals, pasta or bread for my 30 days challenge. Soft drinks are out of my diet too. I try my best to stick to whole food such as vegetables and fruits.

    Hope that what I said had provided you with the answer you want.

    Cheers
    Vincent
    Personal Development Blogge

  7. Alpha Novem says:

    sorry..there are mistakes.

    Hello Vincent, well I am learning English, but the point in my comment is: I have Hypoglycemia, I always weight 55 kilos, but since the last December I start to weighting more, so now I am on the limit! 67.81 kg and I do NOT eat meat, I’m vegetarian, but I love the pastas,cereals and bread, but because my condition I started to accumulated weight so now I have pain on my knees, back, I have a tummy and I start to out from a 2month depression. So, I have a question…what quantity of sugar you eat everyday?

  8. Alpha Novem says:

    Hello Vincent, well I am learning English, but the point in my comment is: I have Hypoglycemia, I always weight 55 kilos, but since the last December I start more, so now I am on the limit! 67.81 kg and I do eat meat, I’m vegetarian, but I love the pastas, but because my condition I started to accumulated weight so now I have pain on my knees, back, I have a tummy and I start to out from a 2month depression. So, I have a question…what quantity of sugar you eat everyday?

  9. Vincent says:

    Hi Brian Dickey,

    That is a good guideline. Using the urine as guideline is a good way to gauge whether the amount of water we are taking in is adequate.

    Thanks for the added point.

    Cheers
    Vincent
    Personal Development Blogger

  10. Brian Dickey says:

    The rule of thumb that I always followed was to drink enough water that your pee is clear or near clear. If you have allot of color to your urine you still need more water. I know people get a little skidish about staring into a toilet bowl but it is useful as a gauge. Our bodies can become confused about hunger and thirst. When we get thirsty often times our bodies tell us we are hungry,and of course this leads to the over consumption of calories and still not enough liquid.

  11. Vincent says:

    Hi Jeremy,

    You got a point there, the amount of water people are drinking differs due to factors such as activities and weight. I also believe in adequately hydrating ourselves and 2litres a day will be a great guideline. Thanks for the contribution, Jeremy 🙂

    Cheers
    Vincent
    Personal Development Blogger

  12. Jeremy Day says:

    Hi Vincent,

    Triple may be extreme for people already drinking a lot of water, but many people think drinking juice, coffee, soda, and other drinks equates to drinking water. It doesn’t…
    The overall recommended minimum is 2 liters of water per day (half a gallon). That is a minimum to start with. In my observations very few people reach that amount. And that amount increases with body weight, air temperature, and physical activity.
    Since we are talking about people losing weight they already need more than the recommended amount. If they are exercising to lose weight they need even more. People who are trying to lose weight by exercising should shoot for 4 liters (1 gallon) a day.
    If you are already drinking that much everyday than tripling it may be extreme, but nobody drinks that much water unless they are trying to.

    Cheers,
    Jeremy

  13. Vincent says:

    @Hey Bonnierose

    Thanks for the well wishes. “d) quality over quantity – better to enjoy a few luxurious full fat cookies than pig out on a whole box of unsatisfying low fat ones!” You got me laughing on this one! It somehow make sense and ultimately, it is the self control to is needed to take a few biscuits instead of a whole box of it.

    @Hi Brian Dickey,

    “Our busy lifestyles often dictate convenience over common sense.” I totally agree with you on this point. People are really focusing on convenience(short term) and forsaking common sense(long term)

    Cheers
    Vincent
    Personal Development Blogger

  14. Brian Dickey says:

    Great post, Diets in general I think tend to be one of the biggest challenges that we face. Our busy lifestyles often dictate convenience over common sense. And I also believe that we are what we eat, eat clean and live smart.

  15. BonnieRose says:

    Hi Vincent,

    Great tips!

    I think the main thing that helps me keep my weight under control is to:

    a) not be afraid of fat (healthy fats like nuts, avocadoes, olive oil etc.)

    b) Get enough protein.

    c) Eat whole foods and traditional foods – e.g. I think eating real butter (the yellow kind from grass fed gows) is much healthier than modern margarines (and tastes much better too!)

    d) quality over quantity – better to enjoy a few luxurious full fat cookies than pig out on a whole box of unsatisfying low fat ones! 😉

    Good luck with the ongoing health quests!

    p.s. thanks for befriending me on facebook 🙂

  16. Vincent says:

    Triple will be a bit extreme, Jeremy. I would say just keep yourself well hydrated throughout the day, it will keep you full too.

    Cheers
    Vincent
    Personal Development Blogger

  17. Jeremy Day says:

    May I add to this list by saying you should double or triple your water intake. Water plays a huge role in losing weight.

    Cheers,
    Jeremy

  18. Vincent says:

    @Hi Ross,

    I found that removing the sugary drinks really help to cuts down lots of calories and yes you are right, Ross. We are what we eat, so most of the health problems come from our poor diet.

    @Hi Altug,

    It will be great for you to share ideas with others. Looking forward to your site. 🙂

    @Hi Car blog,

    It works hand in hand. Exercise and diet is both essential for losing weight.

    @Hi Daphne,

    Thanks for tagging. Great to hear that you did not take the second cup of coffee and it is a good start to a better diet. 😉

    Cheers
    Vincent
    Personal Development Blogger

  19. Daphne says:

    Hi Vincent,

    Excellent post! I liked the background you gave before launching into the tips – helps with the motivational aspect. Today I almost had a second coffee in the morning, and remembered your first tip so had water instead!

    And I’ve tagged you! Check out this post for details: http://www.joyfuldays.com/2008/11/ive-been-tagged-6-random-things-about-me/

  20. Car Blog says:

    What i would suggest is exercise, you cut diet but no exercise won’t help you loose weight. You exercise and no diet won’t help you loose weight.

  21. These are some great tips. Such simple things to follow as well. I think too many people treat weight loss like rocket science these days.
    I’m going to be starting a weight loss diary too on my site in the new year and then a following phase to build muscle.
    Good luck with yours and keep up the great work on the site 🙂

    regards

    Altug

  22. Ross says:

    Removing things like sugary drinks and chips/chocolate is a great start. So much of our health problems come from poor diet choices!

    Cheers
    -Ross