Losing weight can be a challenge whether you want to lose a few pounds or twenty. While losing weight generally requires diet and lifestyle changes, as well as patience, there are strategies that can help people lose weight faster and safely. To be successful in losing weight, you need to eat a healthy diet and exercise regularly. Some popular diets are effective at first, but can be difficult to follow in the long run. People need to tailor their approach to weight loss to reflect their needs and lifestyle. This article takes a look at what scientific studies suggest on how to lose weight safely and successfully. Using these tips can help a person lose 10 pounds or reach their target weight, whatever it is.
How to lose weight safely and successfully
Experts agree that being overweight increases the risk of health problems, including heart disease, diabetes and high blood pressure. To find out if you are overweight, you can measure your waist circumference and calculate your body mass index (BMI). We can thus determine the weight that must be lost to stay within healthy parameters.
People wanting to lose weight should initially aim to reduce their weight by 10%. A reasonable approach is to lose 0.5 to 1 kg per week for 6 months. After that, a person can base their weight loss strategy on the results they have achieved. If a person has a lot of weight to lose, it may be a good idea to see a doctor or registered dietitian to help them plan the best way to get there safely. There are several diet and lifestyle approaches to losing weight.
Here are tips that experts recognize as safe and effective ways to lose weight.
1 Reduce calories
One should reduce his daily calories by 500 to 1000 calories per day to lose weight. Paying attention to portion sizes can help a person reduce their overall calorie intake. Mindful eating and enjoying tastes and textures can help reduce overeating. Avoiding meals in front of the TV or on the go can also help.
2 Avoid refined carbohydrates and added sugars
Research indicates that consuming refined carbohydrates is associated with increased body fat, insulin resistance, and obesity. Refined carbohydrates include foods made from white flour, such as white bread and pasta, pastries, and baked goods. When trying to lose weight, people should consider choosing whole-grain versions of carbohydrates and limiting their portions. Limit added sugars to less than 10% of their daily calories. Processed foods, sugary drinks and sauces often contain added sugars.
3 Eat more protein
Diets higher in protein are beneficial for weight loss and satiety. The amount of protein needed to promote better weight management is between 89 and 119 grams per day for women and between 104 and 138 g per day for men.
Protein foods include
– lean meat and poultry
– fish and seafood
– beans, lentils and legumes
– tofu and proteins of vegetable origin
– eggs and dairy products
4 Include healthy fats
Reducing fat in the diet does not lead to greater weight loss. People who eat a higher percentage of fat have slightly greater weight loss and better adherence compared to other diets. Another study indicates that people on a diet that allows nuts, which contains healthy fats, lose more weight and comply better. Including smaller portions of healthy fats can help a person feel satisfied as they lose weight. This might help them avoid the temptation to eat sugary foods or refined carbohydrates.
Healthy fats include
– extra virgin olive oil
– the olives
– fatty fish such as salmon, sardines and mackerel
– the lawyer
– unsalted and unflavored nuts such as almonds, walnuts and Brazil nuts
– seeds such as sunflower, hemp, pumpkin and sesame seeds.
5 try a diet of fruits and vegetables
One can maintain weight loss by increasing one’s consumption of fruits and vegetables. A review from three ongoing prospective cohort studies in the United States suggests that vegetable-based diets are associated with less weight gain over 4 years. However, according to the study, an unhealthy plant-based diet did not have the same effect. The focus should be on whole foods that contain fiber. Fiber may have a positive effect on satiety and the gut microbiome, leading to decreased body fat, according to the study. Including more plant foods, such as vegetables, fruits, and whole grains, can help a person reach their weight loss goals. One should try to avoid processed foods made from vegetables as they may contain added sugars and unhealthy fats.
Consistently exercising for longer than the basic health recommendations (150 min / week of moderate intensity exercise) does appear to be more likely to help weight loss and weight maintenance efforts. on the long term. However, the same study recognized that variations in diet, BMI and gender make conclusive recommendations more difficult. The study found that all types of exercise resulted in multiple health benefits for people with type 2 diabetes.
Another systematic review from 201 found strong evidence that people can maintain their weight loss by increasing their physical activity.
People wanting to lose weight should do exercises they enjoy and try different types to see what works for them. Types of activity can include walking or running, weight training, or yoga. Some people prefer gymnastics classes or team sports, while others choose to follow the instructions of a home video class.
7 Get enough sleep
Research suggests that reduced sleep can lead to overeating and increased belly fat. Scientists believe that a short amount of sleep over-activates the body’s responses to stress, which can lead to weight gain. People can try to have a regular bedtime routine to promote sleep at night. Strategies such as avoiding screens, sleeping in a dark, quiet room, or exercising during the day may work for some people.
8 Manage stress
A study in Obesity Reviews concluded that the negative effects of stress can influence weight gain and abdominal obesity. Research indicates that improving nutritional status and sleep can counteract some of the impacts of stress. According to the authors, during times of stress, a person may have increased needs for individual nutrients, including B vitamins and omega-3 fatty acids. In addition to improving their nutrient intake and sleep, people can try meditation, mindfulness, and yoga for stress relief. If a person is suffering from severe stress or trauma, they should see their doctor or psychological practitioner.
9 be responsible
A 2019 systematic review concluded that behavior change techniques such as self-monitoring are essential for sustaining weight loss. Taking responsibility can help a person manage their weight. Having an exercise buddy or using food and exercise apps can also help. Keeping a food journal and regularly recording meals and weight can also be helpful.
There are several strategies people can use to approach losing 10kg. To lose weight safely and effectively, people should aim to lose 0.5-1kg per week, which will help them maintain their weight loss. Eating a healthy diet that includes plant foods, protein, and healthy fats can help a person lose weight successfully. People should also pay attention to their calorie intake and physical activity. It is also essential to reduce stress and get a good night’s sleep.
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