Several steps can be taken to help people lose weight and maintain their loss. These include:
1. Enjoy a variety of colourful and nutritionally dense foods
Healthy meals and snacks are the basis of a healthy diet. To create a simple meal plan, make sure that every meal contains fruit and vegetables, grains and proteins. The total fibre intake per day should range from 25 to 30 grams.
It is also important to reduce the consumption of saturated fats and eliminate trans fats, which have a direct link to coronary heart disease.
Monounsaturated or polyunsaturated acids are both types of unsaturated fat.
These foods are rich in nutrients and healthful.
- Fresh fruits and vegetables
- Fish
- Legumes
- nuts
- Seeds
- Whole grains such as brown and oatmeal
Limit your intake of:
- Foods with added butter, oils and sugar
- Red or processed meats that are high in fat
- baked goods
- Processed foods like chips and cookies are low in nutrients.
Eliminating certain foods from a diet can sometimes cause deficiencies in vitamins and minerals. A registered dietitian (RDN) can help a person get the nutrients they need while on a weight-loss program.
2. Keep an eating and weight journal
Self-monitoring can be a useful tool in losing weight. You can record all the food you eat daily in a diary on paper, a mobile app or a specialized website. You can measure your progress by recording your weight each week.
People who can track their progress and see physical changes will be more likely to adhere to a weight-loss regimen. However, it is important to be aware of whether the program becomes obsessive and damaging to one’s mental health.
3. Exercise regularly and engage in physical activity
Regular exercise is essential for physical and mental well-being. For weight loss, it is important to increase the frequency of exercise in a purposeful and disciplined way.
The American Heart Association (AHA) recommends 150 minutes of moderate-intensity daily activity, such as a brisk walk.
People who don’t exercise regularly can increase their intensity and the amount they exercise. This is the best way to make regular exercise a lifestyle habit.
Tracking physical activity can be beneficial to people in the same way as recording meals. Many free apps can help motivate people, hold them accountable, and boost their confidence as they improve.
To increase your exercise level, you can start with the following exercises:
- Take the stairs
- Raking leaves
- Walking a dog
- gardening
- dancing
- playing outdoor games
- Parking further away from the building entrance
People with a low risk of coronary heart disease are less likely to need a medical evaluation before beginning an exercise program.
Some people, such as those with diabetes, may benefit from a medical evaluation prior to starting an exercise program. If you are unsure of the safest levels of exercise, speak to a healthcare professional.
4. Eliminate liquid calories
Drinking sugar-sweetened tea, soda, or alcohol can provide hundreds of calories per day. They are called “empty calories” because they offer extra energy without any nutritional benefit.
If a smoothie is not being consumed to replace meals, then it’s best to stick with water, unsweetened coffee or tea. Add a lemon or orange slice to your water for a little flavour.
Do not confuse dehydration with hunger. Water can be used to satisfy hunger in between meals.
5. Measure portions and control portions
Weight gain can be caused by eating too much food, particularly those foods that are high in calories.
Many people do not have measuring tools or don’t want to use them.
Comparing the size of food portions can help you monitor your intake at restaurants.
- A fist equals about 1 cup when measuring vegetables and fruit portions
- A tennis ball is equal to approximately 1/2 cup when measuring grains like rice or pasta
- A deck of cards measures a portion (about 3 ounces) of meat, poultry, fish or meat substitutes.
- A thumb equals about one tablespoon when measuring any nut butter, olive oil, or salad dressing.
The sizes of these containers are not exact, but they can help you moderate your food intake if the right tools aren’t available.
6. Mindful eating
Many people can benefit from mindful eating, which involves being aware of what, why, when, how, and where they eat.
People who are more in touch with their bodies can make better food choices.
Mindful eaters also try to eat slowly and concentrate on the taste of their food. A meal lasting 20 minutes allows the body to register the signals of satiety.
Remember that “all-natural”, low-fat or low-calorie foods may not be the best choices for your health.
7. Stimulus control and cue control
Social and environmental cues can encourage unwarranted eating. Some people tend to overeat when watching TV, while others find it difficult to pass a candy dish to another person without eating a bit.
People can adjust their daily routines to avoid these triggers by being aware of what may cause them to want to eat empty calories.
8. Plan ahead
Weight loss will be more significant if you stock up on nutritious food to use for meal plans. Preparing ahead, such as washing and peeling fruit and vegetables, can make making healthier food choices easier.
Keep ingredients handy to prepare quick and nutritious meals. It can reduce mindless eating and help you make better food choices.
It is also easier to plan your food before going out for a meal or attending a social event.
9. Social support is available
Trusted Source believes that embracing the support of family and friends is a key component of a successful weight loss journey.
Others may prefer to share their progress via social media rather than inviting friends and family to join them.
You can also seek support from:
- A positive social network
- Group or individual counseling
- Exercise clubs or partners
- Employee Assistance Programs at Work
10. Stay Positive
Weight loss is not a quick process. People may become discouraged when their weight doesn’t drop as fast as they expected.
Sticking with a weight loss or maintenance program will be harder on some days than others. It is important to persevere and not give up when it seems impossible.
Some people may need to reset their goals by changing the number of calories that they want to consume or their exercise habits.
It is important to maintain a positive attitude and to be persistent when working to overcome the obstacles to weight loss success.
Losing weight
Weight loss success does not require a strict diet. People can instead focus on eating foods rich in nutrients and moving more to achieve a positive energy balance.
Trusted Source weight loss is primarily based on reducing total calorie intake rather than adjusting the proportions between carbohydrates, fats, and proteins in the diet.
To avoid gaining weight, follow a weight maintenance program that incorporates healthy eating habits and regular physical activity.
People with a BMI of 30 or more and no obesity-related problems may benefit from prescription weight-loss medication. These medications may also help people with BMIs of 30 or more and obesity-related illnesses.
However, an individual should only use Trusted Source medications in support of lifestyle changes. If weight loss attempts are unsuccessful, and the BMI is 40 or higher, then surgical treatment may be an option.
