Safely Lose Weight and Keep It Off

There are lots of things you can do to safely lose weight. Generally, this involves changes in your lifestyle that include healthier eating habits and exercise that is suitable for you, depending on your overall health. The best place to start with any diet is with a visit to your doctor. He or she can help you decide what type of exercise plan is right for you and discuss your current diet with you and how to change it. Your doctor can help you set weight loss goals that make sense based on your age, height and build. It's important to remember that there is no safe way to lose weight fast. Weight loss overtime is the safest and longest lasting method to lose weight.

Here are some tips that even your doctor would approve of for safe weight loss.

1. To lose one or two pounds a week, which is the best rate at which to lose weight, you should cut 300 to 500 calories a day from your normal caloric intake.

2. Add a moderate exercise routine. About 30 minutes almost every day of the week is a good plan. This can be as simple as taking a walk around your neighborhood. As time goes on, you can speed up your pace. Working out with weights is also a good way to burn calories and fat. Consider alternating the days on which you do your aerobic exercise and your weight workouts.

3. Cut back on fatty foods and sugar. You can easily cut 500 calories from your diet by replacing a hamburger with a chicken breast. Remember, pasta turns to sugar once digested. So replace that side dish of noodles with another vegetable and there goes some more calories. Some other ways to cut fat and calories from your diet are to eat vegetables, fruit, and whole grain products; cut back on your alcohol use; use 1% milk instead of whole milk; and to steam, broil, or roast food rather than fry it.

4. Eat lots of fiber. Foods that are rich in fiber fill you up quicker and help you to eat less.

5. Ignore fad diets or crash diets. They may work at first, but weight loss like this is hard to maintain. A crash diet of 1200 calories per day can actually slow down your metabolism, which means your body isn't burning fat and calories.

6. There are dozens of over-the-counter diet pills on the market that promise to curb your appetite, burn fat, or speed up your metabolism. If you follow all the other tips listed here, you shouldn't need those. Besides the fact that they aren't all that successful, they can cause heath issues like raise your blood pressure. If you do want to try a specific pill, check with your doctor first.

Here are some facts that might help you understand how to make your diet successful.

· One pound of fat is equivalent to about 3500 calories. If you want to lose a pound a week, you should burn 3500 more calories than you eat in that week.

· The number of calories your body burns is related to your build, your metabolism, and how much food you eat.

· It doesn't matter what time of day you do your exercise routine it can still be effective.

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