How To Lose Weight In A Healthy Way Without Sacrificing Your Health?

Often, people resort to crash or fad diets to experience desired weight loss rapidly; however, they end up not only losing weight only to gain it back soon but also hampering their health badly. Rapid weight loss with a diet that lacks focus on your nutritional needs can put your health at risk. Extreme weight loss is not healthy if it is not meeting your health and nutritional needs. Your weight loss diet needs to have all nutritious foods that help burn your calories while nourishing your body. Consulting certified dieticians can help you achieve your desired weight loss without costing your health. So, you might be wondering how your health can suffer with rapid weight loss and how you can get in shape without taking a toll on your health, aren’t you? Discover everything about it and the best ways to lose weight below.

5 Unhealthy Consequences of Extreme Weight Loss with an Improperly Planned Diet 

1. Muscle Mass Loss

In rapid weight loss, you not only lose fat but also lose muscle mass. This loss of muscle mass is often accompanied by a reduced rate of metabolism that impacts the fat-to-muscle ratio negatively. Although you may like viewing reduced numbers on the weighing scale, you end up developing weaker muscles that may affect your quality of life.

2. Nutritional Deficiencies

Rapid and extreme weight loss can deprive your body of crucial nutrients that you need for healthy body functions. Moreover, a lack of calcium and vitamin D can increase your risk of suffering from bone health and certain health conditions or predispose you to injuries. Iron deficiencies can make you suffer from fainting and fatigue.

3. Gallstones

When working hard to lose weight, you may avoid eating for long periods and your liver ends up releasing extra cholesterol into the bile. Rapid weight loss prevents your gallbladder from emptying properly. As a result, you may develop gallstones that may cause severe pain.

4. Drastic Drop in Energy Levels

The intake of inadequate calories or spending an excess of them to lose weight quickly can hamper your energy levels. You may feel tired. A dip in energy levels not only affects you physically but also impacts your cognitive functions which may hamper your productivity at work. Also, it affects your mood and makes you experience irritation constantly.

5. Electrolyte Imbalance

Naturally occurring elements in our body such as electrolytes, manage the normal functioning of various body processes. An imbalance in electrolytes can result due to rapid weight loss and it may make you suffer from irregular heartbeats or seizures. Electrolytes are necessary for cellular functions and integrity. Their imbalance can affect your health adversely.

9 Easy yet Effective Tips to Lose Weight Without Hampering Your Health

Planning your diet properly with nutritious food options is the key to losing weight healthily. Here are some simple yet effective diet tips that can help you burn those extra calories effortlessly and get in shape without taking a toll on your health.

1. Increase Your Intake of Proteins

Eating a diet abundant in protein promotes weight loss healthily. It prevents muscle mass loss and does not affect your health adversely while you lose weight. So, you enjoy sustainable weight loss and improved health with a protein-rich diet plan for weight loss. Beans, lentils, fish, peas, milk, and yoghurt are some food sources of proteins that you can add to your diet to lose weight fast yet healthily.

2. Consume More Fresh Fruits and Vegetables

If you are looking for nutritious yet low-calorie meals, make sure that you add ample fruits and vegetables to your diet. Fresh fruits and vegetables are rich sources of vitamins, antioxidants, and many other crucial nutrients. Eating healthy snacks for weight loss comprising fruits, such as apples or oatmeal containing pieces of fresh fruits, will provide you with a healthy dose of nutrients and prevent weight gain while you are working to lose weight fast. You can steam or cook vegetables, such as cabbage, broccoli, peas, and more, for your meals or add them to your regular salad.

3. Reduce your Intake of Refined/Simple Carbohydrates

Diets deficient in simple carbohydrates help you lose weight fast. For a healthy low-carbohydrate meal plan, choose to add fibre, proteins, and healthy fats to your weight loss diet. This helps you meet all your health needs and enjoy sustainable weight loss benefits. Make sure that you avoid or limit refined carbohydrates in your diet, as they are deprived of nutrients and are not healthy options. So, avoid white rice, white flour, white bread, pasta, candies, and foods containing added sugar. Add brown rice, whole-grain cereal, and other whole-grain options to your diet.

4. Boost Your Fibre Intake

Adding foods abundant in fibre helps promote weight loss healthily. Increasing your intake of fibre-rich foods helps you feel full quickly and for longer. Also, fibre promotes digestion and aids in balancing the bacteria in your gut while you lose weight.

5. Have Your Breakfast Daily

One of the unhealthy habits that many people practice to lose weight fast is skipping breakfast thinking that it helps them cut down calories. However, by skipping breakfast, you end up eating more food throughout the day. People who eat breakfast have lower BMIs than those who skip breakfast. Having your breakfast daily help you perform better at work or routine. So, make sure that you relish a nutritious breakfast every day. Prefer to eat whole-grain cereal or oatmeal topped with slices of fresh fruits. Breakfast rich in proteins and nutrients is beneficial to your health while you get in shape.

6. Replace Beverages High in Calories with Healthy Ones

While choosing beverages in your weight loss diet, opt for low-calorie options. Avoid sodas, sports or energy drinks, and fruit juices. Also, avoid alcohol and types of coffee such as lattes, as they are high in calories and may make your weight loss difficult. Instead, opt for low-calorie drinks, such as herbal tea, plain water, or a glass of warm water containing freshly squeezed lemon.

7. Increase Your Daily Intake of Water

Water is a calorie-free drink. Having seven to eight glasses of plain water daily helps you stay hydrated, cut back your calorie intake, and boost your metabolism which helps in losing weight. It is an apt weight-loss-promoting replacement for sugary drinks.

8. Say No to Added Sugar

Although you may find it difficult to avoid sugar in your regular diet, you can cut it back largely by eliminating processed foods from your diet. Most sugar that people ingest comes from fructose that the liver breaks down and converts into fat. This causes weight gain. So, if you are trying to lose weight healthily, avoid foods with added sugar in your diet. Consulting a certified nutritionist will help you avoid eating foods containing added sugar and add healthy snacks for weight loss to your regular diet.

9. Spice Up Your Diet with Chilli Pepper

Chilli pepper not only enhances the flavour of your food but also promotes weight loss healthily. It contains capsaicin which imparts hot, burning flavour to your culinary delights. Capsaicin helps boost metabolism and burns fat. Adding chilli pepper to your diet also reduces your risk of suffering from cardiovascular disease and cancer and promotes longevity. So, add chilli pepper to your cooking preparations when you aim to get in shape healthily.

So, if you are looking for natural ways to get in shape without putting your health at risk, get in touch with us at Health Total. Our certified nutritionists and dieticians will help you receive a customised weight loss diet plan that not only enables you to get in shape but also nourishes you with essential nutrients, treats your underlying health condition if any, boosts your immunity, and improves your overall health. So, be quick, reach out to us at Health Total, and embark on your journey to get in shape with our personalized diet plan for weight loss.

Sign up for a FREE consultation with Health Total experts to get more tips on losing weight with diet healthily or managing any other health condition. Call toll-free at  1-800-843-0206 and book an appointment!