SECRET TO LOSE WEIGHT

 How Do You Lose Weight?  

Take it One Step at a Time.



First decide how much you are are over weight and ascertain from a qualified professional  that how much you can reduce safely   with in the prescribed time limit. 

After you have ascertained it and decide  in your mind that you are willing to sacrifice  and change your daily routine for  getting into shape once again.  start doing it. 

The biggest lesson I’ve learned in my quest for lifestyle change ,and to keep my body back into the shape by losing weight is that quick and sweeping changes are not the solution to your weight loss. 

Instead, it’s about making small adjustments to your routine and sticking with them until they become habits. you would be  lean and healthy  in the long run and for the rest of your life if  below noted changes are incorporated in your daily routine one by one 


 Find small ways to make positive changes to your lifestyle.


 like  as noted below  




 Add five minutes to your cardio routine. or start walking 20 minutes morning and evening  




 modify a strength-training exercise to incorporate the need for balance or core strength. 


 Eat a new vegetable every week  or re-try the  one's which you’ve stopped eating in  the past? 





 Chose Diets associated with very rapid weight loss, which involve simply changing your diet for a few weeks,   are also unlikely to lead you to a healthy weight in the long term. so change gradually.


 Add some proteins to your afternoon snack. don't snack as much, you end up normalizing your blood sugar levels and your weight. AND you can eat sensible portions much more readily. 



These small changes add up over time, but be vigilant if  your chosen path is  moving you in a positive or negative direction. It’s up to you to make sure you’re on path of positive direction  to  regain better health.

"you would have to realize  that slow and steady win the race "


Safe rates of weight loss


If you're trying to lose weight, as described by most nutrition experts , the safe weekly rate of weight loss  is between .  1 lb and 2 lb a week.


If you want to Lose weight faster than this and you should be prepared to face risk of health problems that include malnutrition , as well as feeling tired and unwell most of the times..


You should also check with your GP if you have a  any long-term health condition like BP diabetics,anxiety ,hypertension  problem etc  ,  before starting a diet.


To lose one pound per week, you need to cut  in calories consumed and  a total calorie deficit of about 3500 calories per week or 500 calories per day is required to be maintained . 

To lose two pounds per week, double that number (a 1000-calorie per day deficit or 7000 calories per week.


  I  know that it is very  frustrating  to not see quick results.  

Especially if you are close to your dream weight (10-2 0 lbs away) because you will not be able to  lose more than probably a pound or a pound and a half a week.  you should be patient enough to be able to meet your goal slowly and regularly 


But slower = longer lasting and better looking.  You will be losing fat instead of water or muscle.




Also you can consider  strength   training!  one pound of muscle= 50 calories extra burned per day (so 10 lbs of muscle would be 500 extra calories!) 


It will help burn fat instead of muscle, speed up your metabolism, and make you healthy , smart and energetic.






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