29 Tips to Lose Weight Safely
People of all ages should try to have an optimal weight. To know what your optimal weight is, ask your doctor, as BMI calculators can sometimes be misleading, especially if you are muscular or if you have a health condition that makes it difficult to lose weight.
There are two basic ways to lose weight: dieting and exercise. While these two ways to lose weight work okay on their own, they work much better when used in combination. When you diet, but don’t exercise, you are taking in slightly fewer calories, which is a great start. When you exercise, but don’t diet, you are burning off more calories, but you are taking in the same amount. By dieting and exercising, you are both taking in fewer calories and burning off more, which helps you to lose weight quickly.
The aim of this article is to teach our readers how to lose weight naturally and safely. We will not be discussing weight loss pills or fad diets, as these can sometimes do more harm than good. All of the tips given in this article can be used by people of any age or gender. However, some of the tips may be difficult to use if you are especially overweight or have mobility issues.
Exercise Tips to Lose Weight
Adults should exercise for at least 150 minutes a week. However, if you are doing extreme sports or high-intensity exercises, then you can cut this time in half. This means that the average adults should exercise for about half an hour a day, five days a week to stay healthy. However, depending on your diet or your weight, you may need to exercise more than this if you want to lose weight.
The thirty minutes does not need to be done all at once, or all with one exercise, either. Mix it up to keep your body adaptable. Plus, if you do the same workout each time, your body may become too used to it, and it may become less effective over time. Some helpful exercises are listed below.
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Walking, Jogging, and Running
If you are new to exercises, then you may want to begin by simply walking more. Walk a short distance, rather than driving. Even taking the stairs instead of the elevator can be of some help. You can count any walks you take towards your thirty minutes of exercise a day.
If you are not new to exercising, then you might want to kick things up a notch by jogging or running. Begin why jogging or running short distances, and once you get the hang of it, try to go further or run faster. Even running on a treadmill, rather than outdoors, can still be of some help.
Make sure to stretch before you exercise to reduce cramping
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Biking
Biking is another aerobic exercise that can help you to lose weight. This is a handy way to move around town as well. Try biking to work instead of driving, if you live close enough. If you want to make things a little more challenging, try taking on biking trails or biking up hills to force your muscles to work harder, thus making your body lose more weight.
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Yoga
There are varying levels of yoga, so both beginners and experts are sure to be able to find something to do to challenge them. Yoga is primarily made up of various stretches, so it can be used as a great warm up or cool down exercise. It can also be used to help improve flexibility. However, some yoga practices are specially meant to be challenging, as to encourage weight loss.
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Weight Training
Weight training, aka using hand weights, kettlebells, or dumbbells while exercising is another great way to promote weight loss and to tone and build muscle. These exercises are usually used to build or tone muscle in the arms. So, if you have excess fat in or around your arms, you may want to practice weight training.
If you are new to weight training, it is best to start out by using light weights. As you become used to the weight you are using, you can either increase the repetitions of the weight training exercise you are doing, or you can increase the amount of weight you are using. Either way, you will increase the difficulty of this exercise.
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Swimming
Swimming is one of the best full-body workouts a person can get, and because it is in the water, even people who have mobility issues can do it. This is also a great activity to do before or after working out as a warm up or cool down. Doing this exercise alone, or in combination with others, can prove to be helpful when it comes to losing weight.
If you must swim in chlorinated water, make sure to wear a swim cap so that it covers all of your hair to prevent your hair from drying out
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Water Aerobics
Another activity that can be done in the water is water aerobics. Water aerobics put less pressure on the muscles and joints than normal aerobic exercises do. This makes water aerobics easier to do, which is great news for those who are overweight or who have mobility issues. Plus, you do not even need to necessarily know how to swim to do water aerobics, although, it would be helpful to have some experience with.
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Exercise Videos
Watching exercise videos on YouTube or purchasing exercise movies is another great way to exercise. These videos can be done in the privacy of your own home and on your own schedule. They also take less time than going to the gym. This is a great way for busy people to exercise. Exercising at home is also a wonderful way for people to exercise when they are self-conscious about going to the gym.
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Dance
Dancing can be a fun way to get moving and lose weight at the same time. The great thing about dancing is that it can be done at any time, anywhere! Like exercise videos, there are also videos online and in physical copies that can be used for this type of exercise. Dance video games often have exercise modes that can help to burn more calories than normal gameplay modes of each game.
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Take Classes
Taking exercise classes is a great way to get outside of the house and meet with other people who have similar weight loss goals. By building a sense of comradery with other people, you can work together to reach your fitness goals. Take a class in whichever type of exercise you like the most. The more interesting you find the class, the more likely you are to stick to it.
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Play Sports
Playing sports, either with people your age, or even just throwing around a ball with your children, can be a great way to be more active. While this may not help you to lose as much weight as some of the other types of exercises listed in this article, it will help you to be more active, which is part of a healthy lifestyle.
You don’t need to be a professional athlete to lose weight by playing sports
Dietary Tips to Lose Weight
Exercising often is only one part of the equation when it comes to healthy weight loss. Having a healthy diet is the other part. This section will discuss various dietary changes you can make, as well as discussing various foods which can help to boost metabolism. Both of these things can help you lose weight in a safe manner, without the use of dietary supplements.
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Eat Smaller Meals More Often
Many people eat three large meals a day. However, eating five small meals a day may be more beneficial. By eating smaller meals more often, you can stay full throughout more of the day. This will make sure that you do not overeat when it is time for meals or snacks. Try this technique to curb your appetite.
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Eat Lean Meats
Red meats are often fatty and can work to raise cholesterol levels. Eating lean meats, instead of red meats, can help to avoid this problem. Some lean meats to add to your diet include fish, chicken, and other types of poultry.
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Vegetarian Protein Sources
If you are a vegetarian, or if you want to experiment with a vegetarian diet to lose weight, then you need to know that you still need to take in protein to have a healthy diet. Some common sources of vegetarian proteins are eggs, milk, nuts, beans, and mushrooms. Add these to your diet often to build up protein without building up too much unhealthy fat.
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Stay Hydrated
Drinking water often can help to keep you feeling fuller between meals. Drinking cold water may also help to boost your metabolism for a short time. Plus, when you are drinking water, you aren’t drinking something that contains empty calories. Drinking plenty of water will also keep you from becoming dehydrated.
Drink filtered and purified water for the best results
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Avoid Soda and Energy Drinks
While soda and energy drinks may help you to become energized enough to work out, they are often ladened with so many calories that it is not worth it. Even if you drink diet soda, which doesn’t contain calories, you are still consuming unhealthy chemicals which can hinder weight loss. If you need to drink a beverage to give you energy, try drinking coffee or tea instead.
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Avoid Alcohol
Like many other drinks, alcohol is full of empty calories. Many alcohol beverages do not come with calorie counts on the bottle, which can make it hard to know how much you would need to exercise to burn off the calories. Instead, it is best just to avoid drinking alcohol until you have met your weight loss goals.
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Green Tea
Green tea is low in calories can it can help to boost your metabolism. By simply drinking two to three cups of green tea each day, you can help to boost your metabolism. This will increase your energy levels, which can encourage you to exercise more.
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Replace Sugar with Honey
When it comes to your drinks, like tea, try to add honey instead of sugar. Honey is usually less processed than sugar, which can be beneficial to your health. Honey is also better to use than artificial sugars. Keep this in mind when sweetening your drinks.
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Spicy Food
Eating spicy foods can help to boost your metabolism. However, eating spicy food can also help to boost your appetite, so it is best to eat them in moderation. Foods that contain capsaicin, like hot peppers, will do the best for your metabolism. Eating foods that are made with spices and herbs may also help to boost your metabolism.
Adding cayenne pepper to any meal is sure to make it spicy
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Coconut Oil for Cooking
Instead of using fatty oils to cook with, try cooking with coconut oil instead. This is a healthier alternative to oils like vegetable oil or canola oil. As an added bonus, coconut oil, when ingested, can also help to boost your metabolism.
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Calcium
Taking in more calcium can help your body to cut fat more easily. As gross as it sounds, by taking in more calcium, you excrete more fat. Taking calcium supplements (as directed on the package) and drinking full-fat milk can help you to take in more calcium.
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Avoid Cheese
As tasty as cheese is, it is best to avoid it while you are trying to lose weight. Cheese does not have much nutritional value, but it does have a lot of calories. For this reason, it is best to avoid it or eat it less often while you are trying to lose weight.
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Whole Grains
When you eat pasta or bread, try to choose a whole grain option. Since whole grains are more complex than processed grains, your body takes more energy to break them down, which results in more calories burned. Plus, whole grains are generally seen as being more healthy than other types of grains. Whole grain products are also rich in fiber, which helps to promote a healthy digestive system.
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Iron
Eating foods that are rich in iron, or taking iron supplements, can help you to lose weight. This is because you need to have enough iron in your body if you are to break down fat well. Some foods that contain iron are spinach, dark chocolate, lentils, seeds, tofu, beans, and potatoes.
Spinach also contains calcium, which is essential for a healthy metabolism
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Omega-3
Omega-3s are a component which can be most readily found in many types of seafood, including salmon and cod. By eating more of these foods, you can naturally boost your omega-3 intake. This helps your body to better burn fat and lower inflammation, which can sometimes cause bloating.
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Healthy Snacks
While many people may try to avoid snacking while they are trying to lose weight, there is no reason why snacking should be avoided, so long as you are taking in healthy snacks. When reaching for something tasty between meals, try to focus on eating fruit, vegetables, or nuts. Yogurt is also a healthy snack to try.
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Avocado
Avocados are loaded with nutrients, healthy fats, antioxidants, and they help to boost your metabolism. What’s not to love? Simply add more avocado to your diet (it tastes great in sandwiches and salads) to get the benefits from this creamy fruit.
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Mustard
If you are going to top your hot dog or burger with a condiment, make it mustard! A serving size of mustard is small and only has about five calories. As a bonus, even a small amount of mustard can help to boost your metabolism up to 25%. Add mustard to your meals to give your metabolism a much-needed boost.
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Vinegar-Based Salad Dressings
Salad is a staple meal or side for many people who are on a diet. While lettuces and vegetables are usually low in calories, some salad dressings can be high in calories. Luckily, many vinegar-based salad dressings are both tasty and low in calories. Some dressings, like apple cider vinegar, can also encourage your body to burn fat. So, the next time you have a salad, try a putting a vinegar-based dressing on top, rather than ranch, Caesar, French, or 1000 island.
Vinegar-based salad dressings can come in many flavors, so you are sure to never be bored
Which of these tips are you most likely to use to lose weight? Comment with your answer below!
References
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm?source=quickfitnesssolutions
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#section1
https://www.eatthis.com/best-ways-to-speed-up-your-metabolism/
