How to lose weight the healthy way

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will they struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.

So if you need to lose weight, what should you do?

Energy needs and weight loss

Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.

To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:

• Reduce the amount of calories you eat
• Increase your levels of activity.
  

Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.

You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.

Increase your activity levels

• Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
  
• No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.
  
• Every single time you exercise more than usual, you burn calories and fat.
  

There are lots of ways to increase the amount of activity you do.

• Team Sports
• Racket Sports
• Aerobic Classes
• Running
• Walking
• Swimming
• Cycling

Will all improve your fitness levels in your quest to loose weight.

• Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

1. Get out and about at the weekend.
2. Leave your car on the drive and walk to the shops.
3. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day.
   

Every extra step you take helps.

• Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
• Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.
  
• Reduce your calorie intake
  If you are overweight, you can't continue with your current eating habits.

It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

There are no shortcuts to losing weight in a healthy and reasonable way but by sticking to our advice and using our natural products we have in our shop we can help you in your quest to look and feel good

Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.

• Replace fizzy drinks and fruit cordials with water.
  
• Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
  
• Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).
  
• Stop taking sugar in tea and coffee.
  
• Have smaller portions of the food you enjoy.
  
• Avoid having a second helping at dinner.
  
• Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
  
• Cut down on beer and alcohol.
  

All these things will influence your health in a positive way.

• Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
• Be patient and persevere
  It might take a week or two before you notice any changes, but they will steadily appear. After the first month you will be able to see the results and measure them in terms of looser fitting clothes.
• Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window and there will be weeks where you may not lose any weight – or put a little back on.

This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan?

Health benefits of weight loss

Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.

Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.

It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you are less likely to be troubled by illnesses in your later years

"Remember stay safe and loose weight the natural way visit our store and auctions and see which product may be best for you, if you need any help or advice please dont hesitate to ask, I have 10 years experience in the sports and fitness world and as a qualified personal Trainer I can advise you on what best to take depending on your goals thanks for reading and please vote yes"