The best way to lose weight is to make small, achievable changes. That means limiting your calories, increasing your physical activity and getting more sleep, advises the Academy of Nutrition and Dietetics.
Cut out foods like processed and sugary cereals, breads, pastries, pizza dough, pasta and white flour. Instead, eat whole grains. And choose nutrient-rich fruits, vegetables, beans, nuts and seeds.
1. Eat more fruits and vegetables
One of the best ways to lose weight is by eating more fruits and vegetables. They’re low in calories and rich in nutrients like vitamins, minerals and fiber.
Some people have a difficult time with this advice, however. They may worry that eating more fruit and vegetable will make them gain weight.
But according to new research, it’s not true.
A study published in PLOS One found that increasing your consumption of fruits and vegetables can improve mental health.
In addition to providing you with essential nutrients, many fruits and vegetables also have the ability to help you feel more satisfied after a meal. This is because they contain fiber that helps you feel full and keeps your digestion regular.
2. Eat fewer calories
One of the most important things to do when trying to lose weight is to eat fewer calories. Calories are energy-rich substances that your body uses to perform vital functions such as digestion, breathing, blood circulation and heart rate.
However, consuming too many calories can cause the body to store excess fat instead of burning it off through exercise.
Fortunately, there are ways to cut back on calories without having to deprive yourself of the foods you love.
The first step is to determine how many calories you need each day. This will vary for each person, but it can help you create a realistic plan that you can stick with over time.
3. Increase your physical activity
If you’re struggling with weight loss, increasing your physical activity is one of the best ways to boost your health. It can help you feel better, improve your mood, and reduce the risk of many diseases, including cancer.
To get the most out of exercise, you need to make it a part of your life. You can start by making small changes, like walking to work instead of driving or taking the stairs at work instead of the lift.
You can also try strength training, which is a great way to build muscle and lose weight. However, you should choose exercises that are challenging and make you push yourself.
4. Drink more water
If you’re looking for the best way to lose weight, then increasing your water intake may be a key factor. Not only can it curb hunger and help you eat less, but it also improves your body’s waste removal and energy production.
It may even boost your metabolism and promote fat breakdown, known as lipolysis. However, it’s important to note that water alone doesn’t lead to dramatic results.
It is also essential to replace liquid calories, which can come from beverages like coffee, tea, and soda. Filling your glass with flat or sparkling water instead of high-calorie options can make a difference on your daily calorie intake and contribute to your weight loss.
5. Get more sleep
Sleep is vital for the health of your body and mind. It reenergizes cells, clears toxins from the brain, and helps regulate mood, appetite and libido.
Getting enough sleep is important for weight loss, too. People who get less than 7 hours of sleep each night are more likely to eat more calories and gain weight, research shows.
A consistent sleep schedule is the best way to ensure you get the right amount of sleep each day. Going to bed and waking up at the same time every day strengthens your circadian rhythm, which controls a number of bodily functions on a daily basis.