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January 01, 2018

How to Safely Lose Weight

How to Safely Lose Weight

Image via Almased

Losing weight can be a struggle, but keep up motivation and you can see some great results.

What is the key to healthy weight loss?

The key to healthy weight loss is a combination of a balanced, calorie-controlled diet with regular physical activity. Healthy weight loss should be 5-10 percent of your initial starting weight with loses of 1-2lb a week.

How many calories should I eat per day when trying to lose weight?

In order to lose weight at a healthy rate (1-2lbs a week), the recommended daily calorie intake for women is 1,400kcal and 1,900kcal for men. However, when it comes to dieting people can become too obsessed with calorie counting. Weight loss is achievable by simply following a healthy low-fat, low-sugar diet. Choose lighter meals centered on lean proteins, portion controlled amounts of wholegrain carbohydrates and large quantities of vegetables. It is also advisable to reduce alcohol consumption.

Traditional dieting has never worked for me. Is there anything I can try doing to lose weight?

Meal replacements are scientifically proven to support healthy, effective weight loss and weight maintenance when used in conjunction with a balanced diet. They have low energy content and are therefore effective in reducing total daily calorie intake.  Unlike traditional dieting, meal replacements are very convenient and simple to use, you don’t have to count calories or spend time planning and preparing ‘healthy’ meals. They can also help improve dietary habits and promote portion control.

How can I avoid losing muscle mass during weight loss?

In order to prevent the loss of muscle during weight loss you should continue to consume a nutritious, balanced diet, without omitting essential food groups or skipping meals altogether. It is very important to maintain good levels of protein intake, ideally from lean meats or plant-based sources. Your consumption of protein should be spread throughout the day. Equally, combining a protein-rich diet with increased levels of weight bearing exercises can also help with the retention of muscle.

What causes yo-yo dieting?

The yo-yo effect is very common for many who have embarked on extreme ‘fad’ diets. It happens when there has been rapid weight loss over a short period of time, due to an unhealthy reduction in calories. Therefore, the body has entered ‘starvation’ mode, where the required energy is taken from muscle stores and not fat. As the weight loss experienced is typically water and lean muscle, when the individual returns to normal eating, the previously lost weight is quickly regained. Consistent yo-yo dieting will slow down all metabolic activity, making it difficult to maintain a healthy weight.

How can I keep up motivation during weight loss?

Motivation is fundamental to diet success. In order to remain motivated you should set yourself realistic targets that are obtainable i.e to lose 1lb each week, swim 10 lengths in the pool every day. In addition, taking weekly body measurements will also help document your success and ensure you remain determined. It is also very important to share your weight loss journey and targets with friends and family, they can support you throughout your diet.

How can I conquer food cravings during a diet?

Fueling your body with the right nutrient-rich foods can help avoid the constant food cravings. Ensure that each meal consists of lean proteins, healthy fats, vegetables and wholegrain carbohydrates. In many cases, food cravings can also be mistaken for thirst, so it is essential to remain hydrated by increasing the intake of calorie-free liquids such as water, fruit, herbal or green teas.

Do I need to exercise to lose weight?

Weight loss is all about energy balance. In order to lose weight, you need your energy expenditure to be greater than the amount of energy you consume (calorie intake). As long as you follow a healthy, balanced diet, then exercise will certainly improve weight loss results.

How do meal replacements work?

Meal replacements are used for the purpose of weight loss and weight maintenance. They are generally in the form of shakes, soups or bars and can be used to replace any daily meal. They are formulated to be low-calorie, high in protein and are fortified with vitamins and minerals. When used in conjunction with a balanced diet, substituting meals with meal replacements will ensure your diet is calorie controlled.

How can I maintain a healthy weight once I have achieved my goal weight?

For many, maintaining a healthy weight after weight loss is a struggle.  The key to successful weight maintenance is to incorporate healthy lifestyle changes into your daily life such as following a balanced, calorie-controlled diet and engaging in regular physical activity. Another option is it to include meal replacements into your diet. Simply replacing one meal can help with weight maintenance.

Almased® is Germany’s No.1 meal replacement for healthy, sustainable weight loss. The formula blends 3 high-quality natural ingredients: soya, yogurt and enzyme-rich honey with important nutrients, essential amino acids and enzymes for easy digestion. Owing to the wholesome and clean nature of the brand, Almased® contains no artificial flavours, fillers, preservatives or stimulants. It is also gluten-free, vegetarian and suitable for those with Diabetes. Providing more protein than any other meal replacement in the UK, Almased® has been proven to reduce body fat while preserving essential muscle.  To find out more about Almased® visit their website: almased.co.uk or Facebook page AlmasedUK. Almased® is available from Boots, Lloyds and Amazon.