Losing weight is a priority for 6 in 10 Americans at any given point in time, according to a gallop survey. Although it is a top priority for many to lose weight fast and safe, few Americans actually know what truly is causing their weight gain and how to effectively lose weight fast and safe! Here are some helpful tips for losing weight from a weight loss doctor.
8 QUICK TIPS FOR LOSING WEIGHT FOR BOTH MEN AND WOMEN!
First things first, why should you lose weight?
Are there health benefits to losing weight?
If so, how much weight should you lose to get the benefits of weight loss?
I do understand the benefits of losing weight, I just need to know where to start with over 20,000 books written on this topic, and so much confusing information and many fad diets, quick fixes and miracle cures!
Here are some tips on how to proceed to lose weight.
CHECK YOUR BMI
Asses your weight risk with a BMI scale
If your body mass index is over 25, or you have predominantly abdominal or upper body weight even with a BMI of <25, you may need to consider losing some weight.
Tips on choosing the right weight loss program for you
Find a weight loss program that has professionally trained people that understand your body, genetic, hormonal, nutritional, sleep and metabolic factors rather than through a diet at you! See if W8MD medical weight loss centers of America’s physician supervised, insurance physician weight loss program is right for you.
Useful weight loss tips for both men and women!
1. PHYSICAL ACTIVITY
Get a daily dose of physical activity
3. GOOD FOOD CHOICES
Make good food choices such as low- and no-calorie alternatives.
3. FRUITS AND VEGETABLES
Fruits and vegetables are a natural choice for nutritionally dense foods, so you can be generous in serving up these highly nourishing foods—about 30 percent vegetables and 20 percent fruit.
Choosing fruits and vegetables of different colors also adds variety in terms of flavor and nutrition.
How many servings of fruits and vegetables do you need each day? This depends on your age, sex, and levels of physical activity.
4. WHOLE GRAIN FOODS
Grains should also account for a sizable portion of your plate—about 30 percent.
The USDA recommends that whole grains make up at least half of those grains.
Whole grains not only can give you more fiber, which helps you feel more satisfied.
5. LEAN SOURCES OF PROTEIN
Lean protein is important to a smart eating plan—it should make about 20 percent of your plate.
There are many good sources of lean protein, including:
6. DAIRY AND OTHER CALCIUM-RICH FOODS
Dairy products can be a good source of protein and calcium.
Dark leafy vegetables, like turnip greens, kale, Chinese cabbage, and mustard greens, are additional sources of calcium.
7. STAY HYDRATED
Drink low- and no-calorie beverages such as water, unsweetened tea and coffee, or flavored sparkling water.
Foods like raw fruits and vegetables can also help keep you hydrated.
8. Portion Size
Watching your portion sizes is also important for losing or maintaining your ideal weight.