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?