How To Lose Weight Safely

woman deadlifting gym

Dropping a few pounds, especially safely, does not need to be difficult. Many plans, diets, or training programs out there may give you fast fat blasting, but in general you’re basically starving yourself and can lead to sadness. Many programs similar to this are also not sustainable. If you are working towards to blast some fat safely, a better plan is that you find something to follow consistently everyday, and that you aren’t depriving yourself. This way you will have the motivation to stick to your program and when you lose the excess fat you will keep it off.

Below we have prepared a guide on how to lose weight safely.

Be Focused and Realistic

The first step to losing weight safely is to be realistic. Don’t go in with the thought of taking off 60 or 100 pounds in a 1 – 5 months, this would be insanely tough and almost definitely unsustainable. Instead, write down a few small goals like losing 2 – 4 pounds bi-weekly. Doing this you can focus on realistic progress. Every week that you hit your weight loss milestone you will become even more focused on reset your targets and achieve them again the next workout session.

Write down your specific goals on pieces of paper and place each around your house and office – your on your nightstand, next to your TV, etc. This will keep you on track when it comes to your goal and continuing to be motivated every day.

Another thing to consider is cutting types of foods or picking some sort of diet plan – be practical as to what’s consistently doable. Cutting out candy or a certain food for two months can help you get the quick fat loss effect you are going for but it won’t continue on after you get off your plan or diet.

Cutting Out Carbs – Healthy Fats and Protein

One issue that people working to lose weight safely have is carbs. Refined sugars like soda, candy, and bread are the root of all evil when it comes to losing weight safely. Even though candies and drinks seem like trivial things, they only have things that are only bad for your health. Just limiting these types of food and drinks can have a dramatic impact on your fat loss goals in as little as a few days.

Getting a good portion of protein everyday is extremely helpful. Protein can help you build lean muscle and increase your metabolism that will not only blast your fat but help you keep it off. Foods such as eggs and fish, are perfect ways to fill yourself up while providing you with the protein you need to supercharge your health for weight loss. 18 – 33 grams of protein per meal, and only eating 20 – 45 grams of carbohydrates a day.

Unlike what most people thing, it’s not necessarily that fats that are bad – you have to control your carb intake. Some great fat sources include avocado oil, nuts, and olive oil.

For safely weight loss in particular, pair your protein and healthy fats with very low carb veggies like carrots, kale, and bok choy.

Exercise – Weights and Cardio

While working out isn’t the most important part of weight loss it generally helps you reach your goals quicker. It’s not just about losing weight exercising can l help with stress and energy levels along with sleep. The overall rule of thumb when it comes to losing weight is to expend more calories than you are taking in – eating healthier helps with this, and working out jumpstart your metabolism and make the weight loss process quicker.

One thing to keep in mind when you are trying to lose weight safely that you don’t work out too hard especially the first few weeks. Really it’s you should find a few activities that you can do consistently each day and not over work yourself and get unmotivated with one insane workout session.

For the purposes of losing weight safely, aim to work out 3 – 5 times each week. Even just 15 – 30 minutes can be extremely beneficial for your weight loss and overall health. A blend of cardio and weights can make a big difference. Cardio doesn’t mean hours running – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Weight training does not mean bench press and barbell squats. If you’re just starting out, find a couple of light hand held weights and hold them while you do squats or lunges. You can use the same kettlebells to practice tricep extensions and many other exercises. In general as long as you get some sort of workout in it’s very beneficial.

Refeeds and Cheat Days

Healthy low carb diets will put you on the path to lose weight safely, but a cheat day or refeed day is often very necessary. Set aside one to two days a week or 2 – 4 meals each week to refeed. If you’ve followed your exercise and diet every week these refeeds are both motivating and rewarding.

You may gain some weight back on these days, but don’t get discouraged because you’re disciplined about only cheating on these days you’ll drop the added weight a day or two after, fairly easily and quickly. It’s probably just water weight you gained.

6 Simple Tips

To simplify, here are 6 easy things you can do to lose weight safely.

  1. Drink 18 ounces of water 10 – 30 min before each meal. Not only is water great for you, but drinking this much water right before a meal will make you feel full helping you with portion control, in turn helping you lose weight safely.
  2. Cut juice, soda, and sweets. Cut pasta, bread and other refunded sugars. These are calories your body will store in turning helping you put on weight.
  3. 23 – 38 grams of protein every meal. It never hurts to have too much protein and the more calories you intake from protein, less you’ll crave from carbs to feel full.
  4. Weigh yourself every day and write it down. This will keep you both accountable and motivated. Weigh yourself at the same time everyday as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep helps regulate your hormones and metabolism. Not getting enough sleep can hinder your ability to burn calories and process food.
  6. Workout 3 – 5 days a week. Exercising regularly will help you burn calories, sleep better, and stimulate your metabolism.


If you’re on a consistent, healthy, weight loss program you can most certainly expect to lose weight safely. In the first few weeks of your weight loss journey you will likely lose the most weight as it’s a big change for your body. You may lose up to 3 – 8 pounds the first few weeks, a lot of which is water weight. After this initial period, expect to lose 2 – 6 pounds each week, but don’t get discouraged. As long as you are regularly shedding pounds and feeling good, you’re on the right path. This is a normal/healthy way to lose weight and any more can be unsustainable and even unhealthy.

In the end weight loss is a life change, and you should feel motivated doing it. Find a plan, stick to it and you will hit all of your weight loss goals, safely! Happy health!


Losing weight with Modern Fit is not only safe, but very effective. Individuals are in the best shape of their lives after receiving tailored meal and fitness plans from Modern Fit. Give it a try today with a 7-day trial!

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