Dos and Don’ts for a Healthy Weight Loss

By The Captain January 27, 2020

weight loss wellness captain

Losing weight is indeed difficult and it requires a lot of ambition, control, and motivation. However, it is not impossible, and some people really manage to stay on track and achieve their weight loss goals.

Do you want to be one of them? Then you need to know what to do and what not do in order to lose those extra pounds in a sustainable way, maintain an overall healthy weight or avoid gaining weight in the first place. Discover everything you need to know right here!


Don’t starve trying to lose weight

Many people think that eating less or not at all is the pathway to a successful weight loss. Guess what? Nothing could be further from the truth.

Specialists warn that 50% of this type of weight loss is from muscle tissues instead of fat. In addition, not eating, apart from causing you to lose muscle, slows down your metabolism by 50 calories a day. As if this is not enough, a slower metabolism also causes you to eat less and less food. So, whatever you do, don’t skip your meals!


Do consume fat to lose weight

Fat has been labeled as ‘bad’ for many years, but the truth is some fats are actually essential if you want to lose weight.

Take omega 3 for example. It is one of the crucial fatty acids you definitely don’t want to ignore or cut back on. That’s because it helps all the cells in your body, from strengthening your joints to making your hair and skin shiny and radiant. Do you want to know one of its major advantages? Omega 3s hardly ever get stored as fat.

You can find omega 3s in flaxseed oil. This type of oil activates brown fat, a type of fat that surrounds your vital organs. Brown fat burns the extra calories to produce heat, thus speeding your metabolism like no other.


Don’t ignore the importance of water

If you’re one of those people who doesn’t really drink water, it’s time to reconsider! Especially if you want to lose weight.

Not drinking water can slow your metabolism by 3-4%, which means you could burn around 50 calories less every day. In a year’s time, this translates into 5 pounds you could have lost but didn’t. Not exactly a smart move to get rid of the unwanted pounds.

As a rule of thumb, don’t wait until you feel thirsty to drink water. That means you’re already dehydrated. Just make sure you drink at least 6 glasses a day or at least take sips frequently.


Do get quality ZZZs

Sleep is not only for sweet dreams, it is also a much-needed break your body uses to refresh and repair itself. That’s why it’s important to get 7-8 hours of sleep every night and give your body the opportunity to recharge and rebuild your muscles.

Lack of sleep, on the other hand, is a sure way to gain weight. First of all, sleep deprivation sets your brain up for bad decisions. In terms of food, it makes you want to eat larger portions and choose comfort food packed with sugar and carbs. To find out more about sleep and its effects on your eating habits and your overall quality of life, check out this in-depth post!


Don’t eat if you’re not hungry

Many people eat and consequently end up overeating, falling prey to the dreaded ‘comfort eating’ because they’re bored, tired or depressed. If you’re one of them, it’s time to stop! This will not only help you avoid putting on weight but also enjoy your food more when you do get hungry and need to eat.

One way to stop eating without being hungry is to get rid of temptations. This means getting rid of any unhealthy snacks you usually have stored in your office drawer or kitchen pantry. Out of sight, out of mind!

Another option would be to portion your food so as to eat a reasonable amount (more greens for instance) not fill your plate with everything you set your eyes on and is readily available on the table. Something else to keep in mind: never eat straight out of a container! Once you start, you won’t be able to stop until there’s nothing left.


Do replace junk with healthy

Losing weight and adopting the proper diet to achieve your weight loss goals can be a daunting task. Many people dread the idea of giving up their favorite foods and consider it too big of a sacrifice. But it doesn’t have to be!

You don’t have to sacrifice flavor in order to have a healthy, balanced diet and lose weight in a sustainable way. All you need to do is eliminate the junk items in your diet and make some healthy swaps that will not only be more nutritious but also way more efficient in helping you lose those extra pounds.

For instance, instead of sour cream use Greek yogurt, replace potato chips with popcorn and sugar with stevia. Don’t worry! There are more healthier and equally delicious alternatives to everything!


Do eat out smart

One of the biggest challenges faced by dieters is dining out. Temptations are everywhere, from the moment you step foot inside a restaurant and get hit by the smell of delicious food to the menu full of mouth-watering dishes.

To avoid a diet blunder, first and foremost, avoid all-you-can-eat buffets. They are a sure way to diet failures. Secondly, if your portions are too big, share them with a friend or take leftovers. Restaurants are notorious for overfeeding but no one’s forcing you to eat everything. Like the old adage says, “waste not, want not”.

Another thing you can do when dining out is to match your pace to the slowest eater at the table. It shouldn’t be too difficult to identify who it is! Eating slower allows your brain to register that you’re full and makes you eat less. Whatever you do, don’t eat from someone else’s plate!

Weight Loss

Understanding how to lose weight in a healthy manner is paramount! This comprehensive post on weight loss can help you achieve your goals in a sustainable manner and change your life for the better.



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Wellness Captain