How to Lose Weight Safely: How to Lose Weight Safely
The weight loss market is overflowing with diet aids that all claim to help you lose weight quickly. Shakes, snacks and pills marketed as appetite suppressants and weight loss programs litter the shelves of most stores today.

Weight loss is also more sustainable when it's achieved with lifestyle changes over

How to Lose Weight Safely

The weight loss market is overflowing with diet aids that all claim to help you lose weight quickly. Shakes, snacks and pills marketed as appetite suppressants and weight loss programs litter the shelves of most stores today.

Weight loss is also more sustainable when it’s achieved with lifestyle changes over a long period of time

Steps to be taken :

1.  Evaluating Your Eating :

   

2. Track your meals.When starting a new diet or eating pattern, it can be helpful to journal your current eating and lifestyle habits so you’re aware of what changes you need to make.
3.  Note what foods and beverages you consume, plus the timing of your meals.
4. And be sure to confirm that meal pattern you have chosen is good for your health or not.

Many people eat slightly different on weekends compared to a more structured work day.

Go beyond just jotting down the foods you eat. Make notes about how often you eat out and any patterns you see arising.

4. Note that what you eat and which thing is good for you to loose weight.

Measure your portion sizes :

Overeating and indulging in larger portion sizes (even of healthy foods) can lead to excess calorie intake and weight gain.

Decreasing portion sizes can be a simple way to cut a few calories from your day and aid in moderate weight loss.

Compare your portion sizes throughout the day to the recommended standards. For example, one serving of fruit is 1/2 cup or one small whole fruit, one serving of vegetables is one cup, one serving of grains is 1 oz or 1/2 of a cup, one serving of lean protein is 3 oz and one serving of low-fat dairy is one cup (milk and yogurt) or 2 oz of cheese.

Portion sizes might be an another item that you can add to your food journal.

Consider Calories :

Monitoring your total calories each day can also give you another perspective of your diet.

• Safe weight loss, or losing one to two pounds per week, requires you to cut out about 500 calories daily
• Although weight loss and healthy eating go beyond calories, it’s important to be calorie aware — knowing whether or not you’re eating enough calories for your body and lifestyle.
• Burning additional calories through exercise is helpful but make sure that if you are exercising, you don’t eat too little.
• Recognize the limitations of calorie counting. Not all calories are created equal, and calorie estimates on the label can be off.
• Do exercise on daily basis.
• Try to go for a morning walk daily.

Choose a well-balanced diet plan :

• Choose a diet plan that does not focus on eliminating large groups of foods or entire food groups.
• Look for programs that focus on monitoring portion sizes, eating a balanced diet and incorporating regular physical activity.
• Don’t overeat.
• 75% of people overeat in free time so try to make yourself busy in different activities.
• Play game which one you like like baseball.

Meet with your doctor for  better diet plan :

1. Speak with your primary care doctor. She may refer you to a local dietitian for additional help.
2. Search for a better dietitian in your area.
3. Control your mostly eating habits.

Stock your kitchen with healthy foods :

• A well-stocked pantry can be a great tool for healthy eating. Most items found in your pantry will be shelf stable and easy to keep on hand over longer periods of time.
• Another very helpful area to have stocked is the freezer. Again, items in your freezer will keep longer.
• Stock your refrigerator weekly with fresh fruits, vegetables, dairy (like low-fat milk, yogurt, and cheese, and lean proteins (chicken, fish, pork, or lean beef).
• Don’t use things which contain too much calories and try to eat them once in a week.
• Eat healthy snacks.
• Daily go for a exercise.
• Find a workout partner can also help you to go for a walk or exercise.
• Try different types of exercise like yoga etc.
• Take green tea or lemon can also help you to lose weight in  few weeks.
• Weight yourself weekly will also raise your spirit of losing weight.
• Avoid unsafe and healthy diets.

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