Achieving healthy weight loss isn’t about a “diet” or “program” but a lifestyle with healthy eating patterns, regular physical activity, and stress management. Medications taken for other conditions may also make it harder to lose weight. If you are concerned about your weight or have questions about your medications, talk with your health care provider.
When you’re trying to lose weight, it’s natural to want it to happen very quickly. But people with gradual and steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off.
Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help maintain health over the long term.
Losing weight isn’t easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health. Before starting on the guide, it’s important to approach the changes with self-compassion and to understand your readiness and motivation. Creating a supportive environment, both physically and with the people in your life, can help you achieve your goals.
Even modest weight loss can mean big benefits
Even a modest weight loss of 5% to 10% of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars. 1
For example, if you weigh 200 pounds, a 5% weight loss is 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obesity” range, this modest weight loss can decrease your risk for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits can help you maintain your weight loss over time.
Healthy Weight Loss: Achieving Balance and Long-Term Success
In today's society, where physical appearance and fitness have gained significant importance, the concept of healthy weight loss has become more relevant than ever. However, it is crucial to approach weight loss in a sustainable and balanced manner, focusing on long-term success rather than quick fixes or fad diets. By understanding the principles of healthy weight loss and adopting lifestyle changes, individuals can achieve their weight loss goals while safeguarding their overall well-being.
The foundation of healthy weight loss lies in creating a calorie deficit through a combination of balanced eating and regular physical activity. Crash diets or extreme calorie restrictions may yield rapid results, but they often lead to nutrient deficiencies, metabolic slowdown, and unsustainable weight loss. Instead, it is advisable to adopt a moderate calorie deficit, typically 500-1000 calories per day, which can result in a steady weight loss of 1-2 pounds per week.
Dietary changes play a fundamental role in healthy weight loss. It is important to focus on a well-rounded diet that includes all essential nutrients, rather than eliminating entire food groups or drastically cutting calories. A balanced diet should consist of lean proteins, whole grains, fruits, vegetables, and healthy fats. Portion control is key, as it helps maintain a calorie deficit without compromising nutritional needs. Additionally, incorporating more fiber-rich foods promotes satiety and helps control hunger, making it easier to manage calorie intake.
In parallel with a healthy diet, regular physical activity is vital for weight loss and overall health. Engaging in both cardiovascular exercises and strength training helps burn calories, build lean muscle mass, and boost metabolism. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, along with two or more days of strength training targeting major muscle groups. Additionally, incorporating daily physical activity into your routine, such as walking or taking the stairs, can make a significant difference in calorie expenditure.
Sustainable weight loss also requires a focus on behavioral changes and mindset. Emotional and stress eating can derail weight loss efforts, so it is essential to develop healthy coping mechanisms and address underlying emotional triggers. Mindful eating, which involves paying attention to hunger cues and savoring each bite, can help build a healthier relationship with food. Setting realistic goals and tracking progress can also provide motivation and reinforce positive behaviors.
It is important to remember that healthy weight loss is a gradual process and varies from person to person. While some individuals may experience rapid initial weight loss, others may progress more slowly. It is crucial to be patient and avoid comparing oneself to others. Celebrating small victories along the way, such as increased energy levels or improved fitness, can help maintain motivation and focus on the broader goal of overall well-being.
Furthermore, seeking support from healthcare professionals, such as registered dietitians or certified trainers, can provide personalized guidance and ensure a safe and effective weight loss journey. They can help develop tailored meal plans, provide accountability, and monitor progress.
In conclusion, healthy weight loss involves adopting a balanced approach that encompasses a nutritious diet, regular physical activity, behavioral changes, and a positive mindset. By creating a moderate calorie deficit, making sustainable dietary changes, and incorporating exercise into daily routines, individuals can achieve their weight loss goals while safeguarding their health and well-being. Remember, the key to long-term success lies in embracing a healthy lifestyle rather than relying on quick fixes, ensuring a happier, healthier future.
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Danny
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Day 4 of Quitting
If this is how sobriety feels, maybe it’s better to go through life a little buzzed… this, along with other hits like, I want to kill myself, I wish I was dead, and I’m going to throw myself off a bridge have been the only thoughts on rotation these past few days. I promise myself that if, in a month, I still feel like this (‘this’ meaning despondent, full of rage, and simultaneously numb) I can go back to smoking. Until mid-February though? Nicotine is off the table.
By sleepy drafts6 days ago in Longevity
Storm Clean-Up in ‘Full Swing’ on Channel Islands as Communities Begin Recovery
The Channel Islands are gradually returning to normal as large-scale clean-up operations move into full swing following one of the most disruptive storms in recent years. Powerful winds, heavy rain, and rough seas battered the islands, leaving behind damaged infrastructure, blocked roads, power outages, and coastal erosion. While the worst of the weather has passed, the aftermath has revealed the scale of destruction and the resilience of island communities determined to rebuild. Widespread Damage Across the Islands The storm struck with little mercy, uprooting trees, tearing off rooftops, and flooding low-lying areas. Coastal regions were particularly hard-hit as waves surged over sea defenses, damaging promenades, harbors, and marine facilities. In some areas, boats were torn from moorings, and debris was scattered across beaches and roads. Transport networks were severely disrupted. Fallen trees and landslides blocked key routes, while ferry services and flights were suspended at the height of the storm. Emergency crews worked around the clock to restore access, prioritizing routes needed for ambulances, utility vehicles, and supply deliveries. Power outages affected thousands of homes and businesses, with electricity lines damaged by falling trees and high winds. Water services were also temporarily disrupted in some areas, adding to the challenges faced by residents. Emergency Response and Clean-Up Efforts Local authorities, emergency services, and utility companies mobilized quickly once conditions allowed. Councils across the Channel Islands activated emergency response plans, deploying crews to clear debris, assess structural damage, and restore essential services. Public works teams have been focusing on clearing roads, repairing streetlights, and securing damaged public buildings. Utility companies report significant progress in restoring electricity, with most households now reconnected, though isolated areas continue to face delays due to difficult terrain and ongoing safety assessments. Volunteers have also played a crucial role. Community groups, local businesses, and residents have joined clean-up efforts, helping neighbors clear gardens, remove debris, and check on vulnerable individuals. This collective response has highlighted the strong sense of solidarity that defines island life. Impact on Businesses and Daily Life The storm has taken a toll on local businesses, particularly those in tourism, fishing, and retail. Shops, cafes, and hotels suffered water damage and lost revenue due to forced closures. Fishermen reported damaged equipment and lost fishing days, raising concerns about longer-term economic impacts. Schools in some areas were closed temporarily due to safety concerns, including fallen trees and structural inspections. While many have since reopened, education authorities continue to monitor conditions to ensure student safety. Residents have described the experience as frightening but have also expressed relief that no widespread loss of life was reported. For many, the focus has now shifted from survival to recovery and preparedness for future extreme weather events. Coastal Concerns and Climate Questions The storm has reignited debate about coastal protection and climate resilience. Experts warn that extreme weather events are becoming more frequent and intense due to climate change, posing growing risks to island communities. Erosion along coastlines has raised concerns about the long-term sustainability of sea defenses. Local governments are now under pressure to invest in stronger infrastructure, improved drainage systems, and better early-warning mechanisms to reduce the impact of future storms. Environmental assessments are underway to evaluate damage to natural habitats, including beaches, dunes, and marine ecosystems. Conservation groups stress the importance of balancing recovery efforts with environmental protection. Looking Ahead: Recovery and Resilience While clean-up operations remain ongoing, officials emphasize that recovery will take time. Structural repairs, insurance claims, and environmental restoration could stretch over months. Authorities are urging residents to remain cautious, avoid unsafe areas, and report hazards such as unstable trees or damaged buildings. Despite the challenges, the response to the storm has underscored the resilience of the Channel Islands. The rapid mobilization of services, combined with community cooperation, has helped limit long-term disruption and speed up recovery. As the islands rebuild, the storm serves as a reminder of nature’s power and the need for preparedness in an era of changing climate patterns. For now, with clean-up efforts in full swing, the Channel Islands are focused on restoring normal life—stronger, wiser, and more united than before.
By Fiazahmedbrohi about 15 hours ago in Longevity
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