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How To Diet To Lose Weight Quickly And Safely

Each of us has different weight loss goals. For some it’s a flat stomach, for others it’s a slim waist, and for some it’s about having toned arms and legs. Whether you achieve them or not, the most important thing is to have a healthy self-image. It is the prerequisite for good health. And that’s why you should work to maintain a healthy weight.

The great majority of people find it difficult to participate in strenuous exercise while there are many who simply don’t have the time to exercise even if they want to. Either way, it’s best to control weight gain through diet.

Diet, not off food

Our mind inevitably associates the word “diet” with “no food” or “off food”. This is a long-held misconception. When a person says that he is on a diet, it means that he is eating healthily. How? Choosing quality foods and controlling the quantity of their food intake. In doing so, they try to optimize their health.

Fad diets and crash diets are a quick fix if you want to lose weight. However, they are not all effective weight loss solutions because they are only a short-term measure; the results are not sustainable. Crash diets focus on just one food group and make it very difficult to control food cravings. Depravity makes it difficult to stick to the diet and you soon give up. You feel lethargic because your body is not getting an adequate supply of nutrients and calories.

To add, the calorie-burning goal of fad and crash diets is 1000-1200 calories per day. This is extreme and the body not only burns fat but also burns muscle which slows down the metabolism. Loss of muscle mass makes exercise difficult and makes long-term fat burning very difficult. Hence, it is best to avoid fads and crash diets.

What is a good diet?

A diet is defined as a good diet when it is:

• Individualistic: Should be designed to suit an individual’s health condition and lifestyle needs.

• Nutritional: It must include nutrient-rich foods that meet the nutritional and calorie requirements of the body.

• Balanced: Should include a range of food groups and not just one like fad diets do.

The rules for the diet

• Eat fiber-rich fruits and vegetables as they make you feel full.

• Increase your protein intake by double.

• Eat fewer calories than you burn.

• Drink plenty of water throughout the day; minimum 8-10 glasses.

• Don’t starve your body or skip meals to create a calorie deficit.

• Clear the fridge and cupboards of tempting foods.

• Measure food portions to keep tabs on your calorie burn.

• Divide your total calorie intake for the day into several smaller meals.

• Drink a glass of water before meals.

• Drink a glass of fresh lemon water first thing in the morning.

• Eat your food off a plate.

• Keep a food diary to track everything you eat.

Dieting is even more difficult than exercise because not only do you have to motivate yourself to keep going, you also have to silence the relentless tempter that is your hungry stomach. However, if you follow these diet rules, it should be smooth sailing for you.

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