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Updated by Kyle Hunt on Mar 17, 2013
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Kyle Hunt Kyle Hunt
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5 Tips to Lose Weight Safely and Effectively

According to personal trainers accredited by a Utah college, crash diets are neither safe nor effective at helping a person lose weight and keep it off. If you want to lose or maintain your current weight, follow these five tips.

1

Lose it Gradually

Lose it Gradually

Losing a lot of weight quickly can be dangerous to your health and is actually ineffective at keeping the weight off; your body can go into rebound and regain weight lost on a crash diet, plus some. The best way to reduce weight and keep it off is to do it gradually.

2

Cut Down Your Calorie Intake

Cut Down Your Calorie Intake

All excess calories your body doesn’t burn as energy are stored as fat. In order to lose weight, your body needs to consume 500 more calories than you consume, thereby using up the fat stores. Cutting down your daily calorie intake will help your body use up these fat stores; however, do not reduce your intake to less than 1,400 calories per day, unless otherwise directed and monitored by a doctor, as this can cause severe health problems.

3

Exercise

Exercise

Unless you are exercising at least thirty minutes a day, the weight you’re losing could be muscle weight. When trying to lose weight it is crucial to build muscle. Strong muscles will help you burn fat. A personal trainer with a degree from a Utah college can help you exercise safely and effectively.

4

Create a Goal and Track It

Create a Goal and Track It

Creating a specific, realistic goal and then tracking it will help you stay motivated when you don't think you're making progress.

5

Be Patient

Be Patient

You might see quick results within the first few weeks, but as you continue to make changes in your diet and fitness level, weight loss may or may not be seen for various reasons: muscle gain, water loss, etc. If you aren’t seeing desired results, consider hiring a personal trainer. He or she will be able to use knowledge gained from a Utah college to help you plan a diet and exercise regimen suited to your personal needs.

AmeriTech College - Education for health care careers

AmeriTech College specializes in health care education in the medical, dental, fitness, and nursing fields.