The best way to lose weight is with long-term, healthy changes. It’s important to keep these changes small and build them into your routine.
Avoid fad diets and other diet products that promise quick results, as they can be dangerous to your health. Instead, focus on eating healthier 80% of the time, and enjoy the occasional treat.
Exercise
If you want to lose weight, exercise is one of the most important things you can do. It can help you get your heart rate up, strengthen your muscles, and improve your energy.
Exercising regularly will also improve your physical health and cut your risk of certain chronic diseases, including high blood pressure, diabetes, and heart disease. Regular exercise can also help you control your weight and reduce stress.
Adding more exercise to your routine is not as hard as you might think. You can fit it into your day without spending a lot of extra time at the gym or doing extra car journeys.
Eat Right
One of the best ways to lose weight is to eat right. This can mean making some changes to your diet and adding a few new foods into the mix.
Fruits, vegetables, whole grains, and lean protein (meats, poultry, fish) are all good choices. Learn how to select the best of these foods and avoid the high-calorie ones in favor of healthier versions.
A healthy eating plan also includes plenty of fluids (think water), which is a great way to keep you hydrated and help your body burn calories. You can also cut back on salt and sugar.
It’s a good idea to have a food journal on hand so you can track your progress and make adjustments as needed. For example, you might want to try a high-protein breakfast or lunch if your diet is lacking in this nutrient. The other big idea is to drink more water, which helps you stay hydrated and reduces your appetite.
Watch Your Calories
Calories are a key part of maintaining healthy weight and overall health. They come from foods like carbohydrates, fats and proteins.
While calorie counting isn’t necessarily the best way to lose weight, it can provide structure and accountability in eating well. It can also help you identify which foods are nutrient-dense and which lack nutritional value.
The number of calories you consume each day varies depending on a variety of factors, including your age, activity level and body type. Working with a registered dietitian, physician or certified nutritionist can ensure you’re meeting your daily calorie needs for your lifestyle and goals.
The number of calories you eat each day may also depend on how big your portions are and what kind of snacks and beverages you choose to consume. Skipping high-calorie items is a good place to start when trying to cut calories.
Get Enough Sleep
Sleep is essential for your health and well-being. It helps regulate your metabolism, control your appetite, and build energy for the day.
Getting enough sleep also improves your memory and helps you feel better. It also boosts your mental health, mood, and performance at work.
People who are unable to get enough sleep have higher rates of obesity, diabetes, and heart disease.
Insufficient sleep is linked to the body’s production of hormones that increase hunger and decrease feelings of fullness. These hormones, ghrelin and leptin, are crucial for controlling appetite and helping you maintain a healthy weight.
Esra Tasali, MD, director of the UChicago Sleep Center, explained that increasing the amount of time you spend in bed could help you achieve your weight-loss goals and reduce the amount of calories you eat. In a two-week trial, Tasali and her team found that adults who increased their sleep duration by 1.2 hours per night consumed around 270 fewer calories than the control group.
