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Healthy Weight Loss

We all want healthy weight loss. No one wants to lose weight and be unhealthy as a result. If you are very overweight, you need to be especially careful. Also, if you are over 30, you also need to be much more careful than an 18 year old. Experts seem to agree that a healthy weight loss goal is 1-2 pounds a week. That translates to a 50 to 100 pound weight loss per year. Not many of us need to lose more weight than that. So, can you do what it takes over a period of six months to a year?

When I hear someone say they want to have a healthy weight loss, I think lots of vegetables and suffering. Your diet does not have to be that way, trust me. There will be certain sacrifices, of that there is no doubt. You cannot start the morning out with a plate of brownies and coffee with cream and sugar. Your pancreas will be lying on the floor after a meal like that. Refined sugar is your worst enemy. Please limit or eliminate refined sugar from your diet.

How do we start losing fat the healthy way? Well, first off, we need to have an idea of how much we would like to lose. If we want to lose 20 pounds, then we must figure out how long we will diet and how much food we need to eat. If we want to lose 20 pounds at a rate of 1 pound each week, then we need to reduce our caloric intake by 3500 calories over that week. This breaks down to 500 calories per day.

How many calories do I need to eat to lose weight? Well, first you need to find out how many calories you need to sustain your weight without any weight loss. There are many sites that have calculators that will tell you how many calories you need to maintain your current weight. If you need 3,000 calories to maintain your weight, then you must consume 2,500 calories to lose one pound each week.

The balance of fats, proteins and carbohydrates play a major factor in our health. When dieting, you should limit your fat intake to below 30% of the total number of calories. As to protein, a general rule of thumb is .5 gram per pound of bodyweight. Example calculation, a person who weighs 200lbs. will need approx. 100 grams of protein. That means that if they need 2,500 calories a day to lose weight, 750 calories will be fat, protein will account for 100 grams x 4 calories/gram = 400 calories and the rest will be carbohydrate, which in our example would be 2,500 – 750 – 400 or 1350 calories. That carbohydrate should consist of vegetables and complex carbs, NOT sugar!

Healthy weight loss foods:

Protein sources: salmon, flounder, tilapia, eggs, chicken, turkey, beans, lean meats.
Fat sources: fat from the salmon, nuts, eggs.
Carbohydrate sources: vegetables like broccoli, peppers, carrots, beans, asparagus, etc. You can also put a small amount of whole wheat pasta and bread, but be sparing.