How to Lose Weight The Correct Way

How to Lose Weight The Correct Way

There are many myths in relation to weight loss, but what is the correct way to lose weight?

Unfortunately, unlike the diets and fitness fads that promise overnight weight loss, the healthy and correct way to lose weight involves a balanced approach involving incremental changes.

So while exercise is crucial, it’s not a good idea to jump into an intensive fitness regimen. Not only would this put your body at a greater risk of injury, but you might also feel demoralized for struggling to keep up.

In addition, a strict diet which leaves you feeling hungry and unhappy is not only likely to result in bouts of binge eating after the diet, but is also more likely to deprive you of essential vitamins and minerals.

Here are some tips on how to lose weight the correct way…

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General Weight Loss Guidelines

The general rule to follow when trying to lose weight is to

(a) reduce calorie intake and

(b) increase activity levels.

The key is therefore to maintain your calorie intake at a level less than what is needed for your daily energy requirements. 

General Weight Loss GuidelinesIn addition, keep in mind that changing your bad habits is a much better way to lose weight (and sustain your weight loss long-term).

For instance, rather than trying to cut out certain food products entirely, it is a better idea to substitute the food product for a healthier version.

So if you have a habit of drinking full-fat milk with your coffee in the morning, then you could try switching to skimmed milk.

The general tip is to think of your weight-loss goals in the long-term – in terms of months or years, rather than weeks.

A) Reducing Calorie Intake

In order to lose weight, you must be ready to eat between 300 and 500 calories less per day than you usually do.

This will create a calorie deficit which will allow you lose between 1 and 2 lbs per week. Also, keep in mind that not all calories are built the same.

The key is to increase your intake of healthy calories while gradually cutting out the unhealthy ones.

This includes limiting your intake of unhealthy fats and sugars and increasing your intake of fresh fruits, vegetables and wholegrain breads.

Furthermore, make sure you are not skipping any meals – having a big, healthy breakfast is key to getting your metabolism going for the day.

A guideline you should use for assessing your weight is the BMI (Body Mass Index), which determines whether you are at a healthy or unhealthy weight.

To find your BMI, follow these simple steps:

  • Multiply your height by itself
  • Divide your weight by this figure. If your BMI is between 18.5 and 25, you are at a healthy weight. If your BMI is over 25, you are overweight, while 30 is obese and anything above 40 is considered morbidly obese

Here are some general tips to reduce your calorie intake:

  • Cut out sodas and sugary drinks as much as possible, replacing them with water or lemonade
  • Limit your alcohol intake
  • Limit sugary and salty snacks like potato chips, cookies, biscuits, candy, etc.
  • Cut down on your portion sizes and try eating until you are full, rather than until your plate is empty
  • Cut out store-bought and processed foods and make a habit of preparing your own lunch and dinner

B) Increase Your Levels of Activity

Exercise uses up energy so even if you retain your existing calorie intake, there is a very good chance you will lose weight.

If you are not ready to start hitting the gym, try to focus on the activity that is easiest to incorporate into your daily routine.

This could be biking or walking to work, team sports on weekends or an aerobics class you could take with a friend.

The key is to make fitness a natural part of your day, even if it means going for a 20-30 minute walk around your neighborhood each day.

Keep in mind that every added step that you take means burning calories – this could motivate you to take the stairs instead of the elevator or go for a walk rather than sitting in and watching TV.

Be Persistent!

One of the biggest mistakes people make when trying to lose weight is to jump to negative conclusions regarding the effectiveness of their diet/exercise regimen.

The initial sacrifice might seem to big and you might get discouraged when you see that there has not been such a big pay off.

But be patient and keep up your motivation – the changes will appear gradually.

However, staying on track should not mean blindly following your set plan. Feel free to adjust your regimen according to your experience.

If you are feeling too exhausted, it’s best to take it down a notch. On the other hand, if you’re feeling you could go further, go ahead and try pushing yourself a bit more.

But keep in mind that it’s best to take it slow in the beginning, to avoid the risk of an early burn out.

In any case, try to make this a fun journey – celebrate the little accomplishments and don’t fret the bumps. Make sure to celebrate those little milestones and reward yourself for all of your hard work.

This will allow you to stay on track and keep motivated long-term. Also, keep in mind that small bumps in the road are not always indicative of long-term progress. Try to stay optimistic and motivated.

Health and Weight Loss

Last but not least, your health should be one of the biggest motivators for your long-term weight loss.

Keep in mind that studies show that people who have gained over 20lbs since their 18-year-old weight have an increased risk for a variety of health issues.

In particular, their risk is much greater for diabetes, heart attacks and even cancer.

Persisting in your weight loss journey is a long-term investment in your health and overall well-being so it is important to keep in mind how to lose weight the correct way.

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10 thoughts on “How to Lose Weight The Correct Way

  1. Chris you really speak a lot of sense. I see people dieting and restricting themselves all the time, they always seem to be on some fad diet. Their weight fluctuates so much it seems more dangerous to me be just fat!
    I am so with you, I recently lost some weight and it is the first time I’ve ever had to worry about my weight.
    You know what I did? I cut out all the bad foods… the Coke, the biscuits, the chips, the chocolate. I did intend to exercise, but it all got a bit much….. I started exercising and I nearly killed myself by overdoing it. I took a break and never started again.
    The point though being that I made some changes for the better and I am able to stick with those. I am eating though and certainly not starving myself at all.
    It is amazing how just cutting out all the rubbish can make such a huge difference. Next goal… get more active!

    1. Yeah you have to be careful when starting out with the exercise Lynne – so, so easy to burn yourself out in the first few sessions. If you fancy trying to take it on again (exercise), feel free to check out our advice section here first! Good luck! 🙂

  2. Hello Chris,

    Very thoughtful article, you’ve made some really good points here. From my experience, I can tell that there are several different ways to lose weight. Some people might want to eat whatever they want, and it’s fine. You just have to exercise a lot, and if you burn more calories than you get, you’ll lose weight. Others might not have enough time for sport, so they can cut their calorie intake in half and lose weight without exercise. I’ve tried both of these methods. And I personally love being active and burn as many calories as I can 🙂

    1. Yeah I go for the more active route myself Julius – dieting can become quite a drag at times but it is also effective! What exercise do you prefer?

  3. Unlike the fad diets that say you can lose 10 pounds in a week, the truth is the only way to lose weight safely is to do is slowly in stages. You eat healthy foods in the right proportions and you exercise in the right way to get your calories burnt up and you slowly lose the weight. When you hit a plateau, you exercise a little more, eat a little less, and struggle on, until you can go back to the way you were and still be losing the weight. It’s not about more pain for less weight gain. It’s about doing what feels right. It’s about doing strength training, cardio, and flexibility exercises like yoga, to have an overall approach. It’s about eating the right kinds of fats and grains and meats instead of just not eating fat or grain or meat. And mostly it’s about feeling happy about what you are doing, and not being crabby all the time because you are sore and hungry.

    1. Er yeah – that’s sort of repeating what we say here in 99% of our articles LOL. The only issue we have with this comment is the strength training aspect – definitely NOT a necessity for weight loss (there are a lot of other, kinder exercises that will produce much better results!).

  4. This is great advice for anyone wanting to lose weight because you really make it easy to understand how weight loss occurs. There are so many different weight loss products out there but really it’s just common sense as you said cutting out certain foods and making little changes everyday.

    I think this is where most people tend to go a bit wrong – over-complicating things! If you have the knowledge then simply follow it – if you are not losing weight with it you are obviously doing something wrong!

    Increasing activity and consuming less calories – or ‘eat less and move more’ as they say!

    Once you have this mindset in place you only need the dedication to stick to it (and the patience to see it work through for you).

    It is something people easily get discouraged about because they try the quick fix when it is really as you said, something that should be a long term goal.

    I’ve read your about me page and I was wondering what your favorite weight loss methods are these days chris? (what do you use most successfully).

    And until I read your post, I didn’t know how to figure out my BMI. Thanks!

    1. Definitely agree with you there Jeff – so many times we’ve covered the problem of over complicating weight loss here!

      It really doesn’t have to be that hard – if you put crap food inside yourself you will gain weight…it really is that simple! Also, if you eat a lot and avoid exercising…you will get large!

      Simple, simple, simple!

      As far as my methods are concerned…

      I used to take part in distance running every morning but these days I just cannot find the time (have a two year old boy to contend with!).

      At the moment, to combat this, I’m actually cutting out sugar from my diet and trying my best to avoid starchy options! (I also only drink red wine or whisky – only about 100 calories in each!).

  5. A lot of good points here. It’s important that people know they should be eating many small meals throughout the day, not one or three bigs ones. Having healthy, balanced snacks in between well balanced meals will help fuel the body and keep the blood sugar maintained. Also more people should realize that muscle weighs more than fat, so as to not feel discouraged when working out, throw out the scale! It’s an unnecessary evil.

    1. You are very right there Lauren – muscle does weigh (a lot) more than fat and many people get this wrong! I often find that I end up a lot fuller by eating whenever I’m hungry – when we say smaller meals we don’t especially mean tiny meals!

      It’s what you are eating in each meal – if it is healthy you can eat until you are full – no problems there!

      The trick is not to feel hungry…and not to feel to stuffed full throughout the day! 🙂

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