What is healthy weight loss? We live in a microwave society; when we want something, we want it now! Losing weight is no different. Thus, when someone wants to lose weight they want to lose it very quickly. However, research from a wide variety of sources shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are the most successful at keeping weight off. For example, I have a friend of mine involved in MyHealthandFitness goals, training, and lifestyle. He weighed 235 pounds about mid-January. Already, by adhering to a good nutritionally-based diet and exercising about 30-minutes per day (mostly walking 1-2 miles), his weight has dropped to 223 pounds, heading toward a goal weight of 205 pounds.<\/p>\n

In a couple of months, he has made it to almost the half-way point, i.e., a total loss goal of 30 pounds \u2013he has lost 12. He wants a better beach body by about June 1 and I\u2019m guessing he will be at his goal weight by then. But beware, the journey can be fun, exciting, difficult and sometimes a solo one.<\/p>\n

Healthy weight loss isn’t just about a “diet” or “program” but, about what we espouse on this website. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits that involve at least four areas \u2013 health, fitness, training, and nutrition.<\/p>\n

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To lose weight, you must use up more calories than you take in \u2013 I will keep repeating this. Because one pound equals approximately 3,500 calories, you need to reduce your caloric intake by 500\u20141000 calories per day to lose about 1 to 2 pounds per week. For the average person in the U.S. this really shouldn\u2019t be a problem since most people would require 1,500 to 2,000 calories per day, but are consuming twice the amount he or she needs.<\/p>\n

Once you’ve achieved a healthy weight, by relying on healthful eating habits and physical activity most days of the week (about 30-60 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term. Another key factor is to eliminate most raw sugar during the week and splurge a little on the weekend as a reward for your efforts and new healthy lifestyle. And, you guessed it \u2013 no cookies, donuts, ice cream, candy, etc. during the week and sparingly on the weekend.<\/p>\n

Losing weight is not easy, and it takes commitment. But if you’re ready to get started, follow the tips and advice on this website.<\/p>\n

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight will likely to produce positive health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars. As an example, if you weigh 220 pounds, a 5 percent weight loss equals 11 pounds, bringing your weight down to 209 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity. And, you will find yourself tightening your belt a notch.<\/p>\n

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So, even if the overall goal seems large, look at your trip to a healthy lifestyle as a journey rather than just a destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle the rest of your life \u2013 it\u2019s never too late to start. These habits will generally help you maintain your weight loss over time.<\/p>\n

Finally, having trained and worked with a great many people, I\u2019ve found, as have those who began their journey for a healthier lifestyle, that in addition to improving your health, maintaining a weight loss will generally carry over into most other areas of your life and thus, improve your life in other ways. Whether gaining renewed energy levels, physical mobility increase, improvement in your general mood and self-confidence, or relieving stress, the improvements and carry over can be significant.<\/p>\n

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