Simple steps to a Healthy Weight Loss

Healthy weight loss is not just about a ‘diet’ or ‘program’. It focuses on your lifestyle; your eating habits, physical activities, your health status, your environment among other important factors. It is about an ongoing lifestyle that includes long-term changes in daily eating, exercising and sleeping habits, among others.

Here are simple tips on how to lose weight in a healthy way:

  • Be mindful of Portions sizes

There is need to watch your portions during meals. Whether your meal is composed of complex or refined carbohydrates; the quantity also matters. Take modest amounts and choose a dinner plate not larger than 9 inches.

  • Focus on quality your meal

Choose whole grains and its products over refined carbohydrates. Refined carbohydrates are loaded with calories, fats, sugar and salt. Consumption of a meal mainly composed of refined carbohydrates leads to production of large amounts of insulin. The resulting insulin response, leads to a quick drop in blood sugar and energy levels. You end up getting hungry fairly soon.  Reduction on refined carbohydrates and cutting on sugary drinks from the diet are necessary to stimulate weight loss in many people.

  • Take your breakfast

Always eat your breakfast. Skipping or eating too little for breakfast is usually a huge obstacle in weight loss.  Skipping breakfast sends a message to your body that you’re starving and as a protective mechanism, your metabolism slows down. Individuals, who skip breakfast, struggle more with weight problems and low energy levels later in the day, than do people who take time to have their breakfast. Eating breakfast boosts your energy levels for the rest of the day and prevents fatigue.

  • Do not Skip your Meals

Skipping meals may seem the easiest way to lose weight or to cut calories. However, it usually backfires. You are most likely to be very hungry back later in the day, often leading to overeating. Skipping meals also slows down your metabolism rate which makes weight loss a nightmare.

  • Have enough Sleep

There is convincing evidence that getting less than ideal amount of sleep as an independent risk factor for overweight and obesity both in children and adults. Lack of enough sleep increases the stimulus to consume more foods and increase appetite regulating hormones. A good night sleep is important to good health; it regulates appetite and lower food cravings and naturally promotes to keep weight in check.

  • Be more Active

Introduce an exercise plan in your schedule. With regular exercise, you don’t just burn calories when you are active; you increase the number of calories you burn at rest “resting energy expenditure.” Any increase in resting energy expenditure is extremely important for weight loss, as most of us are at the rest the greater part of the 24 hour day. Your resting energy expenditure remains elevated as long as you exercise regularly 4-5 times a week.

  • Set realistic Goals

It’s advisable to set goal that are achievable; by breaking long term goals into small achievable goals, you’ll be more likely to reach your goal. A better initial goal is 5–10% of your current weight. It may not put you where you wanted, but it can lead to important improvements in weight related conditions such as hypertension and diabetes. After achieving your initial target, then aim for another 5-10%, till you attain your target weight.

  • Keep a Food and Exercise Log

A daily food and work out diary can make you more aware of exactly what and how much you are eating, your physical activities, uncover particular times that are challenging to you and help you establish on areas to improve on. Indicate everything no matter how small or insignificant it seems.

Tips for Gaining Weight the Health Way

Not everyone out there is trying to lose weight. Gaining or regaining weight can be a real challenge; it can be just as hard as losing weight.

Although being lean can often be healthy, being underweight can be a concern if it’s the result of poor nutrition or a medical condition, or if you have other health concerns. Being underweight is not necessarily a problem. If you are comfortable, able to function and exercise, weighing a little less than your ideal weight is not a problem. If you are wondering if you are underweight or need to gain weight, please have your BMI calculated. You can do it online, look for BMI calculator and simply enter your height and weight.

However, if you are underweight, there is need to see your Dietician or Doctor for an evaluation. The Dietician will help you develop an eating plan that will help you gain weight in a health way with the foods you enjoy.

Here are some tips to gain weight in a healthy way:

Set a realistic goal weight

Healthy weight gain is a slow process that requires patience and it is important to set realistic target weight when you are trying to gain weight. You also need to remember that gaining your weight gradually is the safest way to do so – around 1kg per month would be a good goal.

Eat Breakfast

People who skip breakfast struggle with weight problems and low energy levels later in the day than people who take time to eat. Eating breakfast boosts your metabolism, improves your appetite, prevents fatigue and helps improve your mood. Make sure it comprises of starch, some proteins and vegetables and or a fruit to start your day. Skipping meals may make weight gain a huge challenge.

Eat more often

When you are trying to gain weight, eating regularly is absolutely important. Consume reasonable portions spread throughout the day. Eat 5-6 smaller meals during the day rather than 2 or 3 larger meals. Add in, small healthful but nutrient dense snacks between main meals. Snack on nuts, seeds, fruits, and dairy.

Focus on Quality First

A weight gain program may seem like an opportunity for indulgence. It does not mean you should head for high caloric foods such as soft drinks, chips, candy, which can create health problems associated with metabolic disorder including high blood sugar levels and other.

Weight gain requires eating calorie rich foods but also nutrient rich foods. Choose whole grain and its products that are packed with more nutrients; vitamins, minerals, fibre over refined products, so each bite is loaded with good nutrition. This will help to ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.

Keep a food diary

Food diary will help you keep track of what you eat and drink each day, get an insight on what and how much you consume, uncover particular times of the day that are a challenge to you and help you establish on areas to improve on. By making just a few dietary changes each week, you can ease your way into a new pattern of healthy eating.  Continue keeping the food dairy for few more weeks and you’ll realize how much progress you are making towards your health goals.


Lots of people think that exercise is only for weight loss but regular exercise plays a key role in helping you gain weight in a healthy way. Exercise will help stimulate your appetite, improve your metabolism and prevent excessive buildup of body fat. Walking would be an excellent choice of physical activity, aim for at least 30 minutes, 4-5 days a week. Also remember to consume enough calories so you continue to gain weigh gradually.

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