10 tips for successful weight loss
Being overweight or suffering from obesity can lead to a series of health problems. We know that there are many different “fad” diets, but the key to a healthy life and better weight control is a life with a balanced lifestyle and a nutritious diet. In this article, we will discuss 10 tips for successful weight loss
Losing weight and maintaining a healthy weight are actually two sides of the same coin. In fact, the habit of helping you lose weight is the same as that of helping you to maintain a proper weight. After all, losing weight is not really successful unless you try to keep it.
According to the database centers for Disease Control and prevention, from 2015-2016 in the United States about 93.3 million adults were obese. This figure is equivalent to 39.8% of the total population.
Being Overweight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
If you want to lose weight safely and continuously over time, it is compulsory to make gradual, permanent, and beneficial lifestyle changes.
Some people are more successful than others in losing weight. Many people set unrealistic goals or try to lose weight quickly, which may undermine dieting efforts in a short time. Drastic changes, even if they can lead to short-term weight loss, are difficult to maintain. Then dieters will convince themselves that they do not have the ability to fight obesity.
Instead, it helps to think more about replacing old habits with new ones and diverts attention from the end result. In other words, focus more on the journey than the destination. As new behaviors are established and established, weight usually adjusts itself. In this article, we will be discussing 10 weight control techniques.
10 tips for successful weight loss
People can take some achievable steps to lose weight and maintain this weight loss effect. These measures include:
1.Eat all kinds of colorful and nutritious food
Healthy meals and snacks should be the foundation of our diet. A simple way to make a meal plan is to ensure that each meal contains 50% fruits and vegetables, 25% whole grains, and 25% protein. For a day The total fiber intake should be between 25-30 grams.
The elimination of trans fats and the reduction of saturated fat intake from the diet are closely related to the incidence of coronary heart disease.
Instead of trans fat and saturated fats, people can eat monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are unsaturated fats.
The following foods are healthy and usually nutritious:
- Fresh fruits and vegetables
- Fish and sea foods.
- Whole grains, such as brown rice and oats
Foods to avoid include:
- Food added with oil, butter and sugar
- Fatty red or processed meats
- Baked goods
- White bread
- Processed foods
In some cases, removing certain foods from the diet may lead to a lack of some necessary vitamins and minerals. Nutritionists, dietitians, or other medical professionals can advise a person on how to get enough nutrition when implementing a weight loss plan.
2. Maintaining a food and weight record .
One major and possibly most important behavioral interventional strategy for weight management is self-monitoring and It is a key factor in successful weight loss. To keep a proper record of every kind of food they eat people can use diaries, mobile apps, or dedicated websites to record every kind of food they eat every day. By keeping a note this way, they also will get an idea about their progress in weight loss.
Those who can track their success on a small scale and identify physical changes are more likely to stick to weight loss programs.
People can also check their body mass index (BMI) using a BMI calculator.
3. Doing regular exercise and engage in physical activities.
Engage in regular exercise is important for physical and mental health. Increasing the frequency of physical activity in a purposeful manner is often the key to successful weight loss.
The ideal approach is to do an hour of moderate-intensity activities every day, such as brisk walking. If an hour a day is impossible, the Mayo Clinic recommends that a person sticks to it for at least 150 minutes a week.
Usually, people who don’t exercise should slowly increase the amount of exercise and gradually increase the intensity of exercise. This approach is the most sustainable way to ensure that regular exercise becomes part of their lifestyle.
Just as recording meals helps lose weight psychologically, people can also benefit from recording their physical activities. Many free mobile apps can track a person’s calorie balance after recording their food intake and exercise.
If the idea of comprehensive exercise seems frightening to people who are just beginning to exercise, they can improve their exercise level through the following activities:
- Take the stairs
- Raking leaves
- walking a dog
- Playing outdoor games
- Parking far away from an entrance of the building
People with a lower risk of coronary heart disease are less likely to need a medical evaluation before starting exercise.
However, for some people, including diabetics, a prior medical assessment may be desirable. Anyone unsure of the level of safe exercise should consult a medical professional.
4. Eliminate liquid calories
By Drinking sugared soda, tea, fruit juice, or alcohol every day, the body can collect hundreds of calories. Calories from liquids are called “empty calories” as they add additional energy without providing any nutritional benefits.
Unless a person replaces a meal with a smoothie, they should insist on drinking water or unsweetened tea and coffee. Adding a little fresh lemon or orange to the water can provide flavor.
It is very important to avoid mistaking dehydration for hunger. A person can usually satisfy hunger between scheduled meal times by drinking water.
5. Measure servings and practice portion control
By knowing how much food you need to eat to feel “no longer hungry” – rather than “full” – you can significantly reduce food intake. Some control strategies include the use of smaller plates, the provision of food in the kitchen (rather than on the table), and the use of alternative meals, such as protein milkshakes, bars, or frozen meals.
Eating too much food, even low-calorie vegetables, can lead to weight gain. Therefore, it is better to avoid estimating the amount of food or eating directly from the package. It is best to use measuring cups and service size guidelines. Speculation can lead to overestimation and may eat more than necessary. The following size comparison helps to monitor food intake when dining out:
- three quarters of the cup is a golf ball,
- half of the cup is a tennis ball,
- one cup is a baseball,
- one ounce (ounce) of nuts is a loose handful,
- one teaspoon is 1 playing dice,
- one tablespoon is a tip of the thumb,
- three ounces of meat is one deck of cards
- 1 slice is a DVD.
These sizes are not true, but when there are no suitable tools, they can help people control their food intake.
6. Eat carefully
Many people benefit from paying attention to their diet, which involves being fully aware of why, how, when, where, and what they eat. Choosing healthier foods is a direct result of better coordination with the body. People who practice eating attentively will also try to eat more slowly, taste food, and focus on taste. Allowing a meal to last 20 minutes allows the body to record all the signals of satiety.
It is important to pay attention to the sense of satisfaction after meals, not satiety. Remember that many “purely natural” or low-fat foods are not necessarily healthy choices.
People can also consider the following questions about their dietary choices:
- Is it a good “value” for the cost of calories?
- Does it provide a sense of fullness?
- Are these ingredients healthy?
- Quantity of fat and sodium mentioned in the labels
7. Stimulation and cue control
Many social and environmental factors may encourage unnecessary eating. For example, some people are more likely to overeat while watching TV. Others have trouble handing a bowl of candy to others without eating one.
By realizing what triggers people’s desire to eat empty-calorie snacks, people can find ways to adjust their daily life to limit these triggers.
8. Plan ahead
Putting food that is conducive to diet in the kitchen and making an organized meal plan will lead to more significant weight loss.
People who want to lose weight or don’t should clean up the processed food or junk food in the kitchen and make sure they have the ingredients to make simple and healthy meals. This prevents rapid, unplanned, and careless eating.
Planning food choices before attending social events or restaurants may also make the process easier.
9. Look for social support
Embracing the support of loved ones is an integral part of a successful weight loss journey.
Some people may want to invite friends or family to join, while others may prefer to use social media to share their progress.
Other means of support may include:
- Active social networks
- Group or individual consultation
- Fitness club or partner
- Employee assistance program at work place.
10. Remain optimistic
Weight loss is a gradual process. If the weight does not drop at the expected rate, a person may feel discouraged.
Some days are more difficult than others when you stick to a weight loss or maintenance plan. A successful weight loss program requires personal perseverance. Don’t give up when self-change seems too difficult.
Some people may need to reset their goals, adjust the number of calories they want to eat, if not need to change their exercise patterns.
It is important to maintain a positive attitude and make unremitting efforts to overcome the obstacles to successful weight loss.
Successful weight loss does not require people to follow specific dietary plans, such as weight loss world or Atkins. Instead, they should focus on eating fewer calories and exercising more to achieve a negative energy balance.
Weight loss mainly depends on reducing the total calorie intake, rather than adjusting the proportion of carbohydrates, fat, and protein in the diet.
A reasonable weight loss goal to begin to see health benefits is to reduce weight by 5-10% within 6 months.
Most people can achieve this goal by reducing their total calorie intake to 1000-1600 calories a day.
A diet with less than 1000 calories a day does not provide enough daily nutrition.
After six months of dieting, the rate of weight loss usually decreases and the weight tends to stabilize because people consume less energy at a lower weight. Following healthy eating habits and regular physical activity is the best way to avoid weight recovery.
People with a BMI of 30 or higher and no obesity-related health problems may benefit from taking prescription weight-loss drugs. These may also apply to people with a body mass index of 27 or higher and with obesity-related diseases.
However, one should only use drugs to support these lifestyle changes. If the attempt to lose weight fails and a person has a BMI of 40 or more, surgery is an option.
Maintaining weight loss means committing to a healthy lifestyle, not a “vacation”. Although people should be free to enjoy a special dinner, birthday celebration, or happy holiday feast without feeling guilty, they should try not to deviate too far from the path of a healthy diet and frequent sports activities.
Those who do may find that they have lost their attention. Restoring weight loss is easier than losing weight.
When people change their lifestyle for a long time, it is possible to achieve and maintain weight loss.
No matter what specific methods can help a person lose weight, those who are aware of their diet and content and participate in daily physical activities or regular exercise can successfully lose weight and lose weight.
Q: My injury prevented me from exercising. Is there any way to continue to lose weight?
A: If your injury allows, you can sit in a chair and do some simple exercises, such as weightlifting. You can also use the resistance band when sitting or lying down.
Other ways to lose weight include counting calories and sticking to a healthy diet, including fruits, vegetables, lean meat, fish, and whole grains.
Make sure you have plenty of nutritious food in your diet, take time to plan meals, control your diet, drink more water, and maintain a positive attitude.
–Gerhard Whitworth, registered nurse
The answers from reliable sources represent the opinions of our medical experts. All contents are strictly informational and should not be regarded as medical advice.
We would like to hear about your problems, questions, and your weight loss experiences. So feel free to contact us.