We all know what this time of year brings: resolutions. So, if you happen to be setting goals for a healthier lifestyle this year, good for you! I would recommend focusing on a healthy lifestyle rather than a number on a scale.
However, if you are trying to lose weight, here are some tips for doing it the healthy way.
1) Don't restrict calories to an extreme. Eat at least 3/4 the number of calories that you burn in a day. Say a person needs 2000, that means they shouldn't go below 1500 calories. Why? Your body needs nutrients to run. Dropping below this level will make it almost impossible to get those nutrients. You'll have to make these calories count, too. You have vitamin, mineral, and protein needs that must be met, so focus on fruits, vegetables, and whole grains, with some low-fat dairy or meat thrown in there. You can find your calorie needs by going to this website (http://nutrition.about.com/od/changeyourdiet/a/calguide.htm) and solving the formula with your height, weight, and activity level.
2) For the reason explained above, take a multivitamin supplement.
3) It is unsafe to lose more than 1-2 lbs per week. If you are losing more than this, you are most likely eating an inadequate diet and may be losing mostly water weight. This is not good for you!
4) A healthy "diet" does not ask you to do things that sound crazy. A healthy diet is common sense. Anything else is just an unethical person trying to make money off of you. You need to be eating meals, not liquids only. You need to be eating a variety of foods, not meat or vegetables or whatever else only.
5) No non-carb diets. These are a scam! Your brain NEEDS carbohydrates for fuel. Without them, you go into something called ketosis, which means your brain has to use a different source of fuel called ketones. Burning ketones causes toxins to build up in your body! This is similar to what happens in untreated cases of diabetes. You will lose weight, but it will only be water weight, and you will be literally killing yourself in the process. It's fine to cut out the pasta or the bread, but make sure you're still getting fruits and vegetables and a few whole grains in there. These are the best food sources for your brain!
6) NO diet pills. In my opinion, there is no safe diet pill out there. Don't forget about the results of Phen-phen. This was an FDA approved drug that ended up killing a lot of people and giving many others life-long heart problems. What appears safe today may not be tomorrow. Be smart and stick to the time-tested only true and healthy way to lose weight: burn more calories than you eat. This means a combination of diet and exercise, not one without the other.
7) The rules above apply to men and women, but I a would be much more careful trying to lose weight as a woman, especially in the childbearing years. The fact is, women need some fat on their body and adequate calories in order to keep their reproductive system healthy. If these needs are not met, you may lose your period. This is a bad sign! Do not follow diets that say it is a normal side-effect. It may cause permanent damage, so take that into consideration.
8) Most importantly: You are beautiful no matter what the number says on the scale. It is WAY more important to be healthy than skinny, and being healthy is definitely achievable for everyone! Set goals that make sense for you. Don't compare to others, or even your old self. Just try to be a little better today than yesterday.
9) Good luck!
