In 2015-2016, obesity affected approximately 93.3 million adults in the United States, accounting for 39.8 percent of the population, as reported by the Centers for Disease Control and Prevention. Carrying extra weight can exacerbate the likelihood of severe health concerns such as hypertension, heart disease, and type 2 diabetes.
Regardless of any supposed benefits that advocates of crash diets may tout, they are not a viable long-term solution. To achieve safe and lasting weight loss, it is crucial to implement gradual, permanent, and advantageous modifications to one’s lifestyle.
Taking a number of feasible measures can enable individuals to shed weight and keep it off. These measures encompass:
1. Eat varied, colorful, nutritionally dense foods
A nutritious eating plan should be built on wholesome meals and snacks. A straightforward approach to meal planning is to ensure that half of every meal is composed of fruits and vegetables, 25 percent made up of whole grains, and the remaining 25 percent of protein. A daily fiber intake of 25-30 grams (g) is recommended.
The diet should exclude trans fats and limit consumption of saturated fats because they are strongly associated with the development of coronary heart disease. To replace them, individuals can opt for unsaturated fats such as monounsaturated or polyunsaturated fatty acids (MUFA or PUFA).
These particular foods are beneficial for one’s health and frequently contain high amounts of essential nutrients.
- fresh fruits and vegetables
- fish
- legumes
- nuts
- seeds
- whole grains, such as brown rice and oatmeal
Foods that you should steer clear of consuming are:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- processed foods
If an individual eliminates particular foods from their eating plan, they could experience a shortage of crucial vitamins and minerals in specific instances. A healthcare professional, such as a nutritionist, dietitian, or another expert can offer advice on methods to ingest sufficient nutrients while on a weight loss regimen.
2. Keep a food and weight diary
Keeping track of one’s own behavior is crucial in achieving weight loss goals. It is possible to record a log of all meals consumed daily using either a printed journal, smartphone application, or a website dedicated to the task. Additionally, weighing oneself weekly allows for monitoring progress.
Individuals who are able to monitor their progress through small advancements and recognize physical transformations are more probable to adhere to a weight reduction program. Additionally, individuals can utilize a BMI calculator to monitor their body mass index (BMI).
3. Engage in regular physical activity and exercise
Maintaining a regular exercise routine is essential to improve both physical and mental well-being. When attempting to shed excess weight, it is often necessary to increase the frequency of physical activity in a disciplined and intentional manner.
If engaging in an hour of moderate-intensity physical activity, like brisk walking, every day is not feasible, the Mayo Clinic advises striving for a minimum of 150 minutes per week.
Gradually increasing the amount and intensity of exercise is the most effective method for individuals who are typically inactive to incorporate regular physical activity into their daily routine.
Just as tracking food intake can provide psychological aid during weight loss, the monitoring of physical activity can also prove advantageous. Numerous free mobile applications are accessible that record a person’s calorie balance following the input of their meals and workout routine.
For individuals who are new to exercising and find the idea of a complete workout daunting, they can start by engaging in the following activities to gradually enhance their exercise routine.
- taking the stairs
- raking leaves
- walking a dog
- gardening
- dancing
- playing outdoor games
- parking farther away from a building entrance
People who have a minimal chance of developing coronary heart disease probably don’t need a medical check-up before beginning a workout routine. Nevertheless, certain individuals with diabetes may benefit from a medical assessment before proceeding with exercise. If someone is uncertain about what constitutes a safe amount of physical activity, it is recommended to consult with a healthcare expert.
4. Eliminate liquid calories
One can intake numerous calories each day by consuming drinks containing sugar such as soda, tea, juice, or alcohol. These calories are considered “empty” because they do not provide any nutritional value despite adding extra energy to the body.
If a person is not using a smoothie as a meal replacement, they should try to only drink water or unsweetened tea and coffee. Water can be flavored with a fresh splash of lemon or orange. Do not confuse hunger with dehydration. Drinking water can help alleviate feelings of hunger between meals.
Ensure appropriate serving sizes and regulate portions.
Consuming excessive amounts of any kind of food, including low-calorie vegetables, can lead to an increase in body weight.
To prevent overestimating and consuming more than necessary, it is advisable to refrain from judging portion sizes or consuming foods directly from their packaging. Measuring cups and serving size guides should be utilized instead.
The size comparisons provided below can come in handy for keeping track of one’s food consumption while eating outside:
- quarter of a cup is a golf ball
- one-half of a cup is a tennis ball
- 1 cup is a baseball
- 1 ounce (oz) of nuts is a loose handful
- 1 teaspoon is 1 playing die
- 1 tablespoon is a thumb tip
- 3 oz of meat is a deck of cards
- 1 slice is a DVD
Although not precise, these sizes serve as a useful guide for controlling one’s food consumption in the absence of appropriate measuring utensils.
6. Eat mindfully
Mindful eating is advantageous to numerous individuals as it entails being completely conscious of the reasons, methods, timings, locations, and kinds of food consumed. Developing better dietary preferences results from being more attuned to the body.
Those who engage in mindful eating aim to consume their food gradually and deliberately, paying close attention to the flavor. This technique ensures that the body adequately processes signals of fullness during mealtime, which typically lasts 20 minutes. Rather than feeling overly full, it’s crucial to strive for satisfaction after eating and to be aware that some “all natural” or low-fat products may not be the best option for health.
One may also want to contemplate the following inquiries with regards to their food selection:
- Is it good “value” for the calorie cost?
- Will it provide satiety?
- Are the ingredients healthful?
- If it has a label, how much fat and sodium does it contain?
7. Stimulus and cue control
Unnecessary eating may be prompted by various social and environmental factors. Watching television may increase the likelihood of overeating for some individuals, whereas others may find it challenging to resist taking a piece of candy when offering a bowl to others.
By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.
8. Plan ahead
If you fill your kitchen with foods that are suitable for your diet and plan your meals in an organized manner, you will achieve greater weight loss.
To achieve weight loss goals or maintain a healthy weight, individuals should remove processed and unhealthy food from their kitchen and stock up on ingredients for easy, nutritious meals. This proactive approach helps prevent impulsive and careless eating habits.
It could be helpful to plan what to eat ahead of time when going to restaurants or social gatherings.
is found in healthy foods including vegetables, fruits, beans and whole grains. Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off. Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds.
If you want to shed extra pounds, eliminating foods that are rich in added sugars can prove to be highly effective. It is crucial to bear in mind that certain foods marketed as “wholesome” or “natural” can contain significant amounts of sugar, necessitating the need to carefully scrutinize the nutritional content mentioned on the labels.
healthy fats
can actually help you reach your weight loss goals. In fact, following a high-fat diet that’s rich in foods like olive oil, avocados and nuts has been shown to maximize weight loss in several studies.
Furthermore, fats prolong your feeling of fullness, reducing urges and aiding you in maintaining discipline.
Putting aside your smartphones while eating is equally important as keeping away televisions or computers as browsing through emails or social media feeds such as Instagram or Facebook is equally distracting.
Research has revealed that even a half-hour walk every day not only helps in shedding excess pounds but also provides an entertaining option that can be done anywhere, indoors or outdoors, any time of day.
In addition, cooking your own meals offers an opportunity for you to try out fresh and nutritious ingredients and also results in monetary savings.
Elevating your protein intake during the morning hours can potentially aid in curbing unhealthy snacking and managing your appetite for the rest of the day.
Drinks like sports drinks, coffee, and flavored water are usually packed with excess calories, artificial colors, and added sugars. Although fruit juice is supposed to be a healthy beverage, it can contribute to weight gain if you consume too much of it. To reduce the number of calories you take in daily, it is recommended to quench your thirst with water.
Research has revealed that shoppers who feel hungry have a tendency to gravitate towards unhealthy, high-calorie food options.
hydrated
had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated.
Additionally, studies indicate that individuals who consume water prior to eating consume a reduced amount of calories.
mindful of your food, focusing on how each bite tastes. It may lead you to be more aware of when you are full, decreasing your chances of overeating.
An excellent method to prevent overeating is by savoring your food and eating it slowly, even if you’re pressed for time.
Instead of opting for refined sources of carbohydrates, select complex carbohydrates such as oats, quinoa, and barley, or vegetables like potatoes and carrots. These options will provide sustained satiation and offer a wealth of nutrients.
Additionally, research has revealed that engaging in weight lifting activities can result in a slight increase in metabolism, enabling you to efficiently burn extra calories during periods of rest or inactivity.