2023-05-21 08:37:53
Although there are many fad diets out there, a balanced lifestyle and nutritious diet are key to healthy living and better weight control. Excess weight can increase the risk of serious health problems, including heart disease, hypertension and type 2 diabetes. Crass diets are not a lasting solution, regardless of the benefits their proponents claim. . To lose weight safely and maintain this weight loss over time, it is essential to modify your lifestyle in a progressive, permanent and beneficial way.
In this article, we offer you 10 tips to control your weight.
10 tips for successful weight loss
It is possible to lose weight and maintain that loss by taking several achievable steps. These include in particular the following measures
1. Eat Varied, Colorful, and Nutritionally Dense Foods
Healthy meals and snacks should form the basis of the human diet. A simple way to create a meal plan is to make sure each meal is 50% fruits and vegetables, 25% whole grains, and 25% protein. Total fiber intake should be 25 to 30 grams per day. Eliminate trans fats from the diet and minimize the consumption of saturated fats, which have a strong link with the incidence of coronary heart disease. Instead, people can consume monounsaturated fatty acids (MUFAs) or polyunsaturated fatty acids (PUFAs), which are types of unsaturated fats.
The following foods are healthy and often nutrient-dense:
fresh fruits and vegetables
Fish
legumes
nut
seeds
whole grains, such as brown rice and rolled oats.
Foods to avoid include:
foods with added oils, butter, and sugar
fatty or processed red meats
bakery products
them bagels
white bread
processed foods
In some cases, removing certain foods from the diet can lead to a deficiency of necessary vitamins and minerals. A nutritionist, dietician, or other healthcare professional can advise a person on how to get enough nutrients while on a weight loss program.
2. Keep a Food and Weight Diary
Self-monitoring is an essential factor for successful weight loss. People can use a paper diary, mobile app, or dedicated website to record every food they eat each day. They can also measure their progress by recording their weight each week. People who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen. People can also track their body mass index (BMI) using a BMI calculator.
3. Engage in regular physical activity and exercise
Regular physical activity can help a person lose weight. Regular exercise is vital for physical and mental health. Increasing the frequency of physical activity in a disciplined and targeted manner is often crucial for successful weight loss. One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If it’s not possible to practice an hour a day, aim for a minimum of 150 minutes a week. People who are not usually physically active should slowly increase the amount of exercise they do and gradually increase the intensity. This approach is the most sustainable way to ensure that regular exercise is part of their lifestyle. In the same way that logging meals can help psychologically with weight loss, people can also benefit from tracking their physical activity. There are many free mobile apps that track a person’s calorie balance after they log their food intake and physical activity.
If the idea of a full workout seems daunting to someone who has never exercised, they can start by doing the following activities to increase their exercise level:
take the stairs
rake the leaves
walking a dog
gardener
to dance
play outdoor games
park farther from a building entrance
People at low risk for coronary heart disease are unlikely to need a medical evaluation before starting an exercise program. However, a prior medical evaluation may be advised for some people, especially those with diabetes. Anyone who is unsure whether it is safe to exercise should consult a healthcare professional.
4. Eliminate Liquid Calories
It is possible to consume hundreds of calories a day by drinking watered down sodas, tea, fruit juices or alcohol. These drinks are called “empty calories” because they provide extra energy without providing any nutritional benefits. Unless a person is consuming a smoothie to replace a meal, they should stick to water or unsweetened tea and coffee. Adding a squeeze of fresh lemon or orange to the water can add flavor. Avoid confusing dehydration with hunger. An individual can often satisfy their hunger pangs between scheduled meal times by drinking water.
5. Measure portions and control them
Eating too much of any food, even low-calorie vegetables, can lead to weight gain. This is why estimating a serving size or eating food straight from the package should be avoided. It is best to use measuring cups and portion size guides. Assumptions lead to overestimation and eating a larger serving than necessary.
6. Eat mindfully
Many people benefit from mindful eating, which is being fully aware of the why, how, when, where and what of what you eat. Making healthier food choices is a direct result of listening better to your body. People who practice mindful eating also strive to eat more slowly and savor their food, focusing on taste. Making a meal last for 20 minutes allows the body to register all the signals of satiety. It’s important to focus on post-meal satisfaction rather than satiety, and keep in mind that many “all-natural” or low-fat foods aren’t necessarily a healthy choice.
People may also have the following questions about their meal choices:
Is it good “value for money” for the calorie cost?
Does it bring satiety?
Are the ingredients healthy?
If there is a label, how much fat and sodium does it contain?
7. Control of stimuli and cues
Many social and environmental cues can lead to unnecessary eating. For example, some people are more likely to overeat while watching television. Others find it difficult to pass a bowl of candy to someone else without picking up a few. By becoming aware of what may trigger the urge to snack on empty calories, people can think of ways to adapt their routine to limit these triggers.
8. Plan ahead
Stocking diet-friendly foods in the kitchen and creating structured meal plans will result in greater weight loss. People who want to lose weight or keep it off should rid their kitchen of processed foods or junk food and make sure they have the ingredients they need to prepare simple, healthy meals. This helps avoid quick, unplanned and reckless meals. Planning your food choices before going to social events or restaurants can also make the process easier.
9. Seek social support
Social support is a great way to stay motivated. Embracing the support of loved ones is an integral part of a successful weight loss journey. Some people like to invite friends or family members to join them, while others prefer to use social media to share their progress.
Other sources of support may include
a positive social network
individual or group counseling
exercise clubs or partners
10. Stay positive
Weight loss is a gradual process and a person may feel discouraged if the pounds don’t drop off at the rate they expected. Some days will be more difficult than others when it comes to following a weight loss or weight maintenance program. To succeed in a weight loss program, the person must persevere and not give up when self-change seems too difficult. Some people may need to revise their goals, possibly adjusting the total number of calories they want to consume or changing their exercise habits. The important thing is to keep a positive attitude and persevere in your efforts to overcome the obstacles to successful weight loss.
Losing weight
To successfully lose weight, it is not necessary to follow a specific diet. Instead, they should focus on eating fewer calories and moving more in order to achieve a negative energy balance.
Weight loss depends primarily on reducing total caloric intake, not on adjusting the proportions of carbohydrates, fats and proteins in the diet.
A reasonable weight loss goal to start seeing health benefits is a 5-10% reduction in body weight over a 6 month period.
Most people can achieve this goal by reducing their total calorie intake to between 1,000 and 1,600 calories per day. A diet of less than 1,000 calories per day does not provide sufficient daily nutrition.
After six months of dieting, the rate of weight loss generally decreases and body weight tends to stabilize because people use less energy at lower weight. The best way to avoid regaining lost weight is to follow a weight maintenance program that includes healthy eating habits and regular physical activity.
People with a BMI of 30 or more and who do not have health problems related to obesity can benefit from prescription weight loss medications. These drugs may also be suitable for people with a BMI of 27 or more who suffer from obesity-related diseases.
Overview
Maintaining weight loss involves a commitment to a healthy lifestyle, of which there are no “vacations”. While one should feel free to enjoy a special meal at a restaurant, a birthday or a happy holiday without feeling guilty, one should try not to stray too far from the path of a healthy diet. health and frequent physical activity. Those who do risk losing focus. It is easier to regain lost weight than to lose it. Weight loss can be achieved and maintained by making long-term lifestyle changes. Regardless of the specific methods that help a person lose weight, individuals who are aware of what they eat and how they eat it, and who engage in daily physical activity or regular exercise, will be successful in losing and losing weight. maintain their excess weight.
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