Veggie Blog

Pointers on losing weight safely

People who want to lose weight usually start by cutting down on the amount of food they eat. This can work, but it is not the best approach. Depending on how much you cut, it can even be dangerous to your health. So how do you lose weight effectively and safely? Here are some points to consider:

Beware of crash diets

Many people think that cutting calories sharply is the quickest way to shed unwanted fat, probably because of all the advertising for low-calorie foods and drinks. What people do not realize is that eating far fewer calories than your body needs is risky. Very low calorie intake can lead to fatigue, dizziness and nutrient shortages, and it may weaken the immune system. Your body may also slow down the way it uses energy.

Crash diets also cost you muscle, not only fat. People who go back to their old eating habits afterwards often gain back some or all of the weight they lost, and the regained weight is mostly fat. Since fat takes up more space than muscle of the same weight, they can end up weighing the same as before but looking bulkier. When losing weight, you should aim to lose excess body fat only and keep your muscle.

A better way is to eat regular meals of sensible size. Some people find that smaller meals at more frequent intervals help them feel full, which is fine, but the total amount and quality of food matter more than how often you eat.

Eat properly

Once you have given up crash dieting, you should still pay attention to what you eat. Variety is important, so that you get the nutrients you need. It is healthier to eat food that is baked, steamed or grilled rather than fried. It is also important to include plenty of fiber in the diet, and to drink enough water.

Build up your muscle mass

Muscle burns calories when it works, and a little even at rest. Muscle tissue uses more energy at rest than fat tissue does, although the difference is modest. Unlike fat, which just sits around the waist and hangs under the arms, muscle is active tissue. With this in mind, you can support weight loss by building muscle: the more muscle you have, the less room there is for fat. You can build muscle with resistance exercises.

Add aerobic exercise

Aerobic exercise improves your heart and lung fitness and burns calories, which helps to reduce excess body fat, while resistance training is what mainly builds muscle. Regular aerobic activity also keeps your body using energy efficiently over the long term, so the benefit lasts if you keep doing it.

Be careful with an extra “push”

Some people believe that spicy food and caffeine help with weight loss. Any effect is small, and too much caffeine can cause jitters, poor sleep and a racing heart, so they may do more harm than good. Food supplements sold for weight loss are not a safe shortcut either. Most have little or no proof that they work, and some are unsafe, so talk to your doctor before trying one.

On taking diet pills

Over-the-counter diet pills may affect how much weight you lose and how well you keep it off, but the effect is usually small and they can have side effects. You must follow the instructions on the package exactly. It is also wise to consult your doctor before trying them, to find out which type, if any, is best for you.

Losing weight does not have to mean terrible suffering. It is about starting a fuller, healthier life, where you do not feel bad about how you look or about what you cannot do. It may take a few adjustments and some discomfort, but the aim is a healthier life, not punishment. Besides fat, what have you got to lose?

Body detox the easy way: a natural diet

Do you sometimes wonder why your body feels heavy and slow, even though you are not sick? You want to be energetic, but your body is not up to it. To get going, many people eat more, drink cup after cup of coffee or smoke, thinking that it will wake them up. For a while it works, but the lift does not last, and the crash can bring headaches, nausea and low mood. If this keeps happening, it may be a sign that you need to look at your habits.

What are toxins?

Toxins are substances that can harm the body. Some come from outside, such as tobacco smoke, car fumes, industrial pollution, alcohol and certain drugs. Others are made inside the body, as waste from normal metabolism, or by infections caused by viruses and bacteria.

Does your body detoxify itself?

Yes, and it does so all day long. Your liver, kidneys, intestines, lungs and skin work together to break down and remove waste. Sleep is an important time for the body to rest and repair itself. Detox diets and products claim to speed this up, but reviews have found no compelling evidence that they remove toxins or help you manage your weight, and some have been unsafe. The best way to “detox” is to support your organs with healthy habits. Our posts on body cleansing and detox and what to check before you buy detox products explain more.

Which habits can you cut back on?

Many of us rely on stimulants to keep us going. The most common ones are refined sugar, coffee, diet pills, cigarettes and fatty or fried food. Cutting back on them is the easiest first step.

Sugar gives a quick burst of energy, which is why we feel lively after a cola, but the lift is followed by a dip. Cola and ketchup are examples of products with a lot of added sugar. Brown sugar is still sugar, so the better choice is to eat less of it, and fruit juice has a lot of sugar, too. Eating whole fruit is better.

Late at night, many people turn to coffee to stay awake. Moderate amounts are fine for most adults, but if you want an alternative, Japanese or Chinese green tea also contains caffeine, though less, along with antioxidants.

Diet pills are stimulants as well. Athletes sometimes use them to get extra energy before a big competition, despite the risks. Fruit is a much better choice for a natural lift.

Smokers who think that a cigarette helps them think should know that smoking is a major cause of cancer and heart disease. Stopping is the single most useful thing a smoker can do for their health, and free help is available. Crunching on carrots will not replace nicotine, but it can keep your hands and mouth busy while you quit. A site such as Smokefree.gov, run by the US National Cancer Institute, offers support.

If you like fried or fatty food but feel heavy and sluggish after eating it, try eating less of it. Grilled or steamed fish, or beans, lentils and tofu if you are vegetarian, make a lighter choice.

What does a natural detox diet look like?

It is simple: plenty of fruit and vegetables, whole grains, beans and lentils, nuts and seeds, and lots of water. You do not have to eat everything raw. A mix of raw and cooked vegetables is fine. Add regular exercise and enough sleep, and you have a plan that supports your body every day.

Now we can see why our parents keep reminding us to eat our fruit and vegetables. They keep us fit and healthy in the most ordinary ways. For more ideas, read our post on a rejuvenating 5-day body detox plan, which is a gentle way to start.

Body Detox the Easy Way: A Natural Diet