Healthy Weight Loss–3 Simple But Powerful Strategies To Achieve It(Based on Science)
Weight loss is a challenge that often turns into a frustrating journey. It is about something much more than just to lose a few pounds or to look better. It’s really about how to master your health, your body, and, ultimately, your lifestyle.
It’s not just about weight loss; it’s about personal power. It’s about restoring control over your life, winning challenges, and being stronger than you believed you could ever be.
It’s about smashing barriers you never thought you could crash, and it is ultimately about becoming the most excellent version of yourself in every area of your life.
What Is Healthy Weight Loss?
When asked this question, many of us tend to go skeptical. And quite normal, most commonly, we can hear answers like“I want to lose weight, but I don’t want to hurt myself or impair my helth in the process.” Healthy weight loss includes:
- Without heavily starvations/ deprivation of crucial nutrients
- Stability–your weight doesn’t go up and down
- No adverse side effects and health risks
- No surgeries
- No gimmicks
Instead, healthy weight loss should be the exact opposite. It should be positive and transforming. It’s about losing weight but also getting multiple, life-saving, and health–preventing benefits along with it, like better insulin sensitivity, lower blood sugar, lower cholesterol levels, and lower blood pressure.
With healthy weight loss obtained in this way, we also get more than a “here today, gone tomorrow” diet. We get a new way of living that we can enjoy. This is healthy weight loss, and at its very best, it’s what we should aim for.
Strategy#1 Get into a Calorie Deficit
Reduce calories you eat in a healthy and balanced way
The first rule for speeding up the burning of body fat is to get into a calorie deficit. You need consistently to live in that way–including activities, diet, sleep–to burn out more calories than you consume throughout your day.
According to dieticians, the healthy approach when trying to lose weight includes cut back on 500 calories, or more, per day of what is typical for you as daily calorie consumption
What you need to comply with to achieve healthy weight loss:
- Moderately active women–women between the ages of 26 and 50 need to eat about 2,000 calories a day to keep her weight and require 1,500(-500) calories per day to start losing it.
- The average active woman(who walk more than 3 miles per day)–will need to consume 2,200 calories or more daily to keep their weight and at least 1,700(or with 500Kcal less) calories to start losing it.
- Women over age 50(generally require fewer calories) – 1,800 calories per day to keep her weight and 1,300 calories to lose it.
- A moderately active man between the ages of 26–45 needs roughly 2,600 calories a day to keep his weight and 2,100 calories per day to start losing it.
- Active men(who walk more than 3 miles per day) require 2,800–3,000 calories per day to keep their weight and 2,300–2,500 calories per day to lose it.
Strategies
There are only three ways to change your energy balance–by reducing your caloric intake, increasing your physical activity, or combining the two options to achieve the calorie deficit needed for weight loss. The right method depends on your personal health history, your lifestyle, and your individual preferences.
- Reduce your calorie intake. If you can’t exercise or hate to exercise, you can get into a calorie deficit by eating fewer calories. Unfortunately, for many people, eating less is not reasonable or sustainable in the long-term. !!! Remember that once the weight is gone, people who use this option may have difficulty keeping their new weight off. The reason is that, as you slim down, your metabolism is going down also, and its rate determine how you burn fat. In short, slower metabolism results in less burned calories.
- Increase your physical activity. You can also increase energy or calorie consumption by exercising more. But the burning of even an extra 500 or more calories per day with a workout is very difficult. For most people, it would require intense exercise training that lasts 45 minutes or more. And you’d need to do it every day. The truth is that even fit and athletic exercisers need days off to recover and refuel. Except you are in a job involving regular physical movements, this option may not be the most reasonable alone.
- More activity and diet changes. Making small improvements to calorie intake and physical activity is generally recommended as the most reasonable and sustainable method of weight loss. 👍🏼👍🏼👍🏼 By applying this method, you can burn a few hundred additional calories with a workout and cut back food calories by eliminating high-calorie snacks or desserts to reach your goal. Also, it is the best way to maintain your weight once you’ve slimmed down.
Are All Calories the Same?
Even though the total calorie intake matters when trying to lose weight, all calories are not equal. Calories from whole food from natural and nutritious sources will provide fuel for your daily activity, helps you feel full longer, and will improve your well-being. So, what most experts recommend filling your plate with?
- Colorful vegetables such as leafy salad greens, radishes, crunchy carrots, or bright peppers. Experiment to find flavours that you enjoy.
- Lean meats like fish, beef, turkey, chicken and fish. Just remember to enjoy red meat in moderation.
- Whole grains that provide fiber such as porridge, whole grain bread or crackers.
Whole fruits and fresh smoothies and juices rather than manufactured fruit juices - Nuts, seeds, and other sources of healthy fats and more fibre, but in small servings.
- Water and herbal tea instead of sweetened tea, sports drinks, or sodas.
On the other hand, empty calories can increase your food cravings, leave you feeling hungry, and even cause you fatigue. What are empty calories? You’ll find them in all high processed foods that contain trans fat, added sugars, excess fat, and calories. Empty calories can give you energy but not the fibre and microelements that your body need.
The smoothie diet is an easy, healthy, and pleasant method allowing you to decrease calories intake by at least 500 Kcal per day(or even more)
How does the Smoothie Diet can help?
Substitute one or two of your meals with smoothies that are specially designed with the purpose
- to fulfil your nutrient demands-full of fibre, vitamins, micro elements
- to keep you feel full, satisfied, and less hungry
- at the same time are low in calories–each smoothie is no more than 350–400Kcal, and you don’t even need to count calories.
The only thing you need to consider is the rest of the meals or snacks to be fresh, whole-food, and less caloric. It’s definitely an easy-to-follow regimen due to its simplicity, and you just need the right recipes
Download my free guide here>> 9–Day Smoothie Diet/21 Meal Replacement Smoothie Recipes for Fat-burning & Body-detox
Smoothie Diet is a pretty simple but powerful, natural way to achieve long-lasting weight loss
Replace one or two of your daily meals(for instance breakfast, or lunch) with smoothies while still feeding yourself with a nutritious dinner at the end of the day. I speak of fulfilling meal replacement smoothies during the day, followed by a healthy, satisfying, rich in protein, whole-food dinner. Try for a few days, and you will note remarkable changes regarding your energy levels and weight status.
Detox Coconut Pineapple Smoothie
- 2 cups baby spinach
- 3/4 cup pineapple
- 1 orange–freshly squeezed juice
- 1/2 avocado
- 2 tbs of coconut flakes (unsweet)
- 1 tsp chia seeds
- 1 cup water
Instructions: Add baby spinach, liquids, pineapple, avocado to the blender, blending until all chunks are gone, then add in remaining ingredients and blend until smooth.
To summarize
Although cutting calories isn’t the trendiest method of weight loss, it is an evidence-based, time-tested, weight-loss approach that is most recommended by health experts. Just be mindful that you don’t have to cut too many calories and risk your health. Your body requires time to adapt to any new lifestyle and a new eating plan. Make small adjustments and take it slowly to see real weight loss results that last.
Strategy#2 Cut Back on Refined Carbs
Cut back on refined carbs, and substitute them with fiber-rich, nutrient-dense whole foods
Carbohydrates are one of the three primary macronutrients and one of your body’s prime sources of energy. Some weight-loss regimes restrict eating them, but the key is cut the right carbs and not avoiding them altogether. Many whole foods high in carbs are incredibly healthy and nutritious; however, not all carbs are the same.
A critical step for healthy weight loss is to cut back on simple carbs and refined carbs
When you find out why they’re harmful and how they rob your health, it will be much easier choosing the right carbs for your table. Refined carbs are well known also as simple carbs or processed carbs. The first step to cutting back on refined carbs is identifying them in your diet. There are two main types:
Cut Back Simple Sugars
The standard simple carbs added to foods include:
- sugars
- glucose
- fructose
- corn syrup
- high-fructose corn syrup
- sucrose
Here are some prevalent examples that contain simple carbs:
- sugary soda
- baked treats
- packaged cookies
- fruit juice concentrate
- breakfast cereal
Cut Back Refined Grains
Food manufacturers process or refine grains to produce a food product that is softer and more attractive. Typical for refined grains is that they have had the bran and germ removed. That’s why they usually are with a smoother and more delicate texture but lacking fiber and nutrients. One prevalent example of refined carbohydrate food is white bread, which is mainly crafted from refined grains.
Refined Carbs to avoid when losing weight:
- Pasta (especially white pasta)
- White rice and rice snacks
- Crackers, cakes, cookies
- Bagels, donuts, muffins
- Sweetbread and soft sandwich bread
- Baked desserts
- Pastries, pancakes, and waffles
- Pizza dough
- Hot dog buns and hamburger
Refined Carbs are Empty Calories Causing Acidity and High Toxicity Leading To Overweight and Obesity
Almost every nutritionist agrees that refined carbs should be limited; however, they are still the primary source of dietary carbs worldwide. Unfortunately, refined carbs have been stripped of almost all fiber, vitamins, and minerals. For this reason, they can be considered as “empty” calories.
Because they lack fiber, these foods cause slugger metabolism and extra fat accumulation. The fiber in food slows down the digestion process and naturally prevents blood sugar spikes. Their lack, however, leads to a rapid release of glucose(means sugar) into the bloodstream, which causes more blood sugar spikes and higher insulin levels after meals. In turn, this leads to often overeating, increased risk of many diseases, and unhealthy weight gain.
They appear to be one of the main culprits for modern ailments such as obesity, diabetes, metabolic syndrome, etc. Therefore, their restriction is the first significant step for health prevention, and especially if your goal is healthy weight loss.
This could be done in two ways:
- by replacing refined carbs with whole grains
- by going to a low-carb eating plan
Replace Simple Carbs for Complex types, those like Whole Grains
Why whole grains?
Carbs and fiber are fundamental for our body to operate well, and grains offer both. Carbs give us energy, while fiber is undoubtedly helpful for health and weight loss. The whole grain has way more fiber, vitamins, and minerals than refined grains and contains all the seed, bran, germ, and endosperm.
Fiber plays an essential role in sustainable weight loss
With them, you’ll benefit first from higher fiber and second from slower digestion. It is because foods that are high in fiber fill you up more quickly and suppress your appetite. Further, fiber is essential because it facilitates bowel regularity and helps to control cholesterol. Complex carbohydrates make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.
✅ If in doubt about a positive impact of whole grains instead of refined carbs, another study from 2019 clearly showed the link between high whole-grain intake with lower body mass index (BMI).
When using fiber to aid healthy weight loss, you need to focus on rich in fiber vegetables like legumes, beans, nuts, seeds, and to a lesser extent, fruits(pears, raspberries, prunes, apples).
Whole-grain foods to eat when losing weight:
- whole oats, chia seeds, flaxseeds, hempseed
- brown rice
- quinoa
- beans and lentils
- whole-grain bread
- whole-wheat crackers, and breakfast cereal made with whole grains
- pasta that is manufactured with whole grains.
Try a Low-Carbohydrate Diet Plan
A 2020 survey affirmed that a very low-carb diet was beneficial for losing weight in older populations. The study also indicates that a low-carb diet can decrease appetite, which generally leads to fewer calories due to control over feelings of hunger.
If you start following a low-carb diet plan, your total daily carb target typically contains 20–100 grams of carbs per day, based on personal tolerance. Some high-carb foods obviously should be avoided, such as sugar-sweetened beverages, cake, and candy.
‼️The downside of the low-carb diet are that you need to escape a big food group to reduce the total number of carbohydrates, resulting in a sub-optimal intake of the vitamins and minerals found in these foods. Low-carb diets are also generally low in fiber and antioxidants, increasing your risk of health problems. Also, for some people on a low-carb diet, it is tough to handle the food cravings, and mostly the desire for carbs and sugary foods.
The best way to follow a Low-Carb Diet is by Adopting a Keto Diet Lifestyle
A Keto Diet Lifestyle is essentially an advanced form of the low carb diet that includes all macronutrients–protein, fat, and carbs in a particular proportion that allows your body to burn its own fat.
Strategy#3 Follow Low-Carb, or Keto Keto Lifestyle to Put Your Body Naturally in Fat-Burning Mode
A keto diet is an eating manner where you use up almost no carbs, moderate amounts of protein, and large amounts of dietary fat. So, you’ll be consuming tasty high-fat dishes, which is a practical approach nowadays for lots of people.
Also, if you opt for a low carb eating plan such as a keto diet, the good news is that it’s unnecessary to count calories as long as you keep your carb consumption very low and stick to protein, fat, and low-carb vegetables. However, if you find yourself not losing weight, you may start tracking your calories to see if that’s a contributing factor.
You may wonder, “Why would you do that?”. Okay, low carb consumption puts you into a state called “ketosis.”
Ketosis helps your body switch its fuel source from sugar to fat and starts to melt pounds naturally.
Below you can see 3 of the most significant benefits for weight loss of being in a KETOSIS state
Letting Go Affirmations
Letting Go Affirmations Letting go is the process of freeing yourself from unhappy feelings and obsessing thoughts, that may be holding you back. It might
Start Your Custom Keto Meal Plan Today
Are you serious about achieving permanent fat loss and starting a health transformation? Great! If you’re looking for a science-based, “Done For You” plan where you’ll lose fat and improve your health while eating delicious foods at every meal, then you are at the right place
How Does the Keto Diet Work for Weight Loss?
When you reduce your carb, there’s not enough glucose available for your body to feed all its functions. But your body needs an alternative energy source to stay alive.
Here is where ketones start to work. Ketones are chemical substances produced in your liver when glucose is insufficient. Various tissues (like your brain) start using these ketones for fuel when glucose is scarce. That’s a natural shift of your body fuel source; otherwise, you would die.
Well, when your body uses first and foremost ketones and fatty acids for fuel, you’re in that state called “ketosis.” And this is invaluable because you start naturally to burn your own fat and to lose weight. Your hunger cravings will fade; you will feel more energized, more focused, more vital. And all this only if you stick to the Keto lifestyle.
NOTE!!! Regarding healthy weight loss, if you choose following the keto diet, my advice is to stick to healthy fat choices, or so-called real food keto, and avoid dirty keto. I speak of avoiding processed foods and processed meats because you will be missing out on all the health benefits that a micronutrient-rich real food keto diet can provide.
What nutritionists say?
Rachel Roberts
If you think that the keto diet is your way for healthy weight loss, watch the video of Rachel Roberts–leading dietician, wellness and fitness coach, founder, and creator of Custom Keto Meal Plan.
Rachel explains the most common diet mistakes that most people experience and how the personalized keto diet helps you avoid them. She says that consumers make four reasonably common mistakes when dieting that can keep them from losing weight. These mistakes include:
Health Coach Drew Sgoutas
Making the right choices concerning health and wellness can be challenging, especially with so much information out there. It appears like every day there is a new breakthrough in natural medicine. It’s difficult to grasp what’s for real and what’s just another fad.
However, there is something out there that works and is really useful. It’s been proven repeatedly in scientific research that fruits and vegetables are rich in powerful nutrients with unique benefits for weight loss and excellent health. Unfortunately, most of us don’t get enough, or even any, of these nutrients in our daily diets.
I developed The Smoothie Diet Weight Loss Program because I saw a demand for an easy-to-follow and straightforward weight loss plan that takes the confusion out of all the diet advice out there.
Click >> HERE << Watch Now the Presentational Video of Health Coach Drew Where He Speaks about Healthy Weight Loss and His Revolutionary 21-Day Smoothie Diet.
Healthy Weight Loss Excludes the Extreme and Fad Diets
Be Careful With Extreme Diets
Starvation is especially dangerous when you do NOT do it under specialists’ guidance as it may lead to dehydration, intoxication, or further health complications.
For example, fasting can be practiced no more than 24 hours and only by absolutely healthy people. Another option is only under the guidance of a certified nutritionist.
Besides, many people do not realize that after a strict and prolonged nutrition restriction, when we return to our old habits, the weight begins to accumulate again. In most cases, even the weight gained back is more than the weight that has been lost.
Avoid Fast Weight Loss Fad Diets
Dangerous diets for fast weight loss are scientifically unfounded, and instead of helping you, they can lead to serious health problems.
❌ When we talk about dangerous diets, we mean an eating regime that is not balanced and, therefore, does not provide all nutrients your body needs.
❌ These diets may lead to malnutrition and deficiency of vitamins and minerals.
❌ A fad diet can trigger eating disorders such as anorexia and bulimia, which have even worse consequences than the extra pounds you have had.
❌ They may have an adverse psychological impact and promote the yo-yo effect.
Among the significant advantages of both the Keto Diet and Smoothie Diet is that you do not have to DEPRIVE yourself of essential nutrients and with that to get at risk to your health while following them
Aim to Build Lasting Habits for Sustainable Results
Habits make it more likely that luck will go your way
— James Clear.
Habits are so essential, as they determine who we are and who we are going to become. They have a direct impact on what we achieve in life. We should accept them as mini stepping stones towards our goals.
Why do we say diet regimen, not just a diet?
To achieve a long-lasting result with weight loss, the approach you should choose is to rely on a proven system over time, but not on your whims and moods that usually are quite changeable.
Scientists confirm that it takes at least 21 days to build up new nervous pathways in the brain for a new healthier habit. Not accidentally, most of the weight loss programs are so designed to be followed at least for 21 days. It is one of the critical factors for a sustainable, long-lasting result.
To achieve and maintain your weight loss goals, it’s essential to find a healthy way of eating that you enjoy and can follow for long-lasting and even all life
The right approach would help you adopt healthy habits, so you can lose weight and keep it off. The best would be the program to be customized to your goals and fitness needs.
Do you want to start a keto diet today?
Adoption of a keto-friendly lifestyle is a little challenging if you are not familiar with this. The tracking and adherence to the exact proportions of fats, proteins, and carbohydrates when you are on the keto is a little boring and tiresome, especially if you decided to follow it in the long run(as it has to be)
Going alone and relying on and seeking in Facebook groups and forums for advice and leadership is, to put it mildly, naive. It would be hard for you without real specialists’ support that can help you in every moment during your keto journey. There is why I give you a great solution.
Take advantage of the >>> 8-WEEK CUSTOM KETO MEAL PLAN >>>
The custom keto meal plan is created by a group of professionals such as dieticians, fitness coaches, and master chefs under the guidance of the wellness guru Rachel Roberts.
It is a beginner-friendly, personalized diet plan compliant with your taste preferences, personal needs, and fitness goals. You get all you need to enter and stay in a ketosis state easily and conveniently for all 8 weeks of your path. Eight weeks is enough time to achieve sustainable weight loss results and a build-up of sustainable healthy habits that will serve you all life after.
So, what are you waiting for? If you are firmly decided, fill the quiz below to immediately start your keto transformation to a lean and healthier body, better self-esteem, and satisfying life.
Get Started NOW
Watch the entire video, fill the short quiz after to get immediate access and to start your PERSONALISED KETO MEAL PLAN from today
Letting Go Affirmations
Letting Go Affirmations Letting go is the process of freeing yourself from unhappy feelings and obsessing thoughts, that may be holding you back. It might
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