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How to Lose Weight Safely and Effectively
Tuesday, 16 April 2019

 Choosing to begin a weight loss journey is an achievement within itself. Recognizing that weight loss is necessary, whether it be due to some self-reflection or the advice of a physician, will help you improve your health.

 However, losing weight can do more harm than good if it is approached too quickly or in ways that are detrimental to your health. Read on to discover how you can safely lose weight while still producing results.

Don’t Skip Breakfast

It may be tempting to skip meals, especially breakfast, when beginning your weight loss journey in order to cut out seemingly unnecessary calories. However, breakfast is the first meal of your day and should be used to set up your metabolism.

Eat a meal that is around 400-500 calories for breakfast, and adjust this caloric amount accordingly depending on your weight and level of physical activity. A good breakfast filled with healthy fats and lean protein will ensure you have enough energy to start your day.

If you are full in the morning, you are less likely to give into cravings later on in the day. Having a regular eating schedule that includes breakfast will set you up for success. This rule of not skipping breakfast should apply to other meals throughout the day as well. While on a weight loss journey, never skip meals. This can lead to increased binge eating, decreased blood sugar, and fatigue, all of which won’t help with losing weight and will negatively affect your body as a whole.

Incorporate an Exercise Routine that Works for You

No matter how loyal you are to the diet you have established, you won’t see dramatic results unless you burn more calories than you consume. To do this, exercise needs to become a part of your regular routine.

Some people have physical limitations that make certain types of exercise difficult, and that is perfectly okay! This tip is here to remind you that not everyone is a seasoned athlete. When incorporating exercise into your weight loss routine, choose workouts that you are capable of completing. Even if you have to start with walking or lifting a light dumbbell, you will be able to work up to more intense workouts.

Always perform workouts with the proper form, and never proceed if you experience pains other than the normal buildup of lactic acid that results from exerting your muscles. Know your body and its abilities, and don’t push yourself to unattainable limits.

Progress will occur over time. Give yourself rest days, remain loyal to exercising, and slowly challenge yourself over the course of several weeks.

Be Cautious of Certain Diets

There are several fad diets out there that promise immediate and dramatic results, such as the Atkins diet and the potato diet. While these diets can be okay to experiment with, it is important to know your own nutritional needs when considering one to take on.

Watch What You Drink

This is an easy step that is safe and effective. Even cutting out one 150-calorie soda per day will add up over time and make you crave it less.

If you want to take this tip further, you can choose to consume only water and cut out sugary drinks, soda, and alcohol altogether. Drinking water will promote weight loss and keep you hydrated throughout the day.


Don’t beat yourself up if you have bad days, whether it be eating poorly or neglecting exercise. With this guide in mind, make your weight loss journey an effective one while being kind to yourself by keeping your physical and emotional health a priority!
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