Losing weight can boost energy, improve sleep and strengthen the immune system. But it is important to keep in mind that healthy weight loss involves a balanced diet and regular physical activity.
It is recommended to eat at least 5 portions of fruit and vegetables a day. These can be fresh, frozen or canned.
Setting realistic weight-loss goals
Setting realistic weight loss goals is a critical first step in any healthy diet or exercise program. You can start by figuring out your ideal weight, using a formula based on your height or by discussing it with your doctor. Then, choose short-term goals that are attainable for you and create a schedule to help you reach those targets.
Avoid unrealistic weight loss goals that are based on fad diets. These can be unsustainable and may even be unhealthy. In addition, they can leave you feeling frustrated and depressed when you fail to hit your target weight.
Instead, set goals that are based on the types of changes you want to make in your lifestyle. These are called process goals, and they are measurable and attainable. For example, you might set a process goal of walking 30 minutes a day after work. You might also set a long-term outcome goal of losing 15 pounds in three months, and then break it down into separate monthly outcomes, perhaps six pounds the first month and four pounds each of the next two months, because early weight loss is often faster.
Changing your mindset
Having the right mindset is essential for successful weight loss. Changing your outlook can help you stay motivated and on track, even when life gets hectic. You can start by learning how to talk to yourself more positively. Think about how your negative thoughts influence your feelings, and try to rephrase them into positive ones.
Another way to change your mindset is by focusing on health, not weight. This will help you make healthier choices and feel better about yourself. It will also give you the motivation to keep going when the results don’t come immediately.
When it comes to weight loss, a healthy mindset is just as important as nutrition and exercise. These tips will help you reach your goal and maintain a healthy lifestyle for the long term. So get started today! Remember, it takes time to make big changes in your diet and lifestyle. Start small and take it one day at a time.
Planning healthy meals
Food choices are everywhere, so meal planning can help you make healthy ones. Creating a weekly menu can help you avoid less healthful options such as pizza or fast-food drive-through meals. It can also reduce stress around deciding what to eat, which is often a cause of overeating.
Start by looking at what you already have on hand in your fridge, freezer and cabinets. Then, buy only the ingredients you need for each meal, making fewer trips to the store. Also, plan to make enough of a dish that you can have leftovers for another meal, or even freeze them to enjoy later. This will ensure that you don’t waste any food.
Select recipes from online sources or cookbooks that are low in added sugars, saturated fat and trans fat. Try to plan a plate of food that follows the MyPlate model — half should be filled with vegetables and fruit, one-quarter of the plate should contain lean protein foods, and one-quarter should be made up of whole grains.
Getting regular physical activity
Getting regular physical activity can help you lose weight and keep it off. It can also improve your strength, balance and flexibility, help you sleep better, feel more energetic, and reduce your risk of heart disease, diabetes and certain cancers.
Whether you’re walking to work, climbing the stairs, mowing the lawn or doing yoga, any body movement counts as physical activity. However, not all physical activity is exercise – exercise is planned, structured and repetitive to improve or maintain physical fitness.
To get health benefits, adults should aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or an equivalent combination. You should also incorporate muscle-strengthening activities on two or more days each week. These guidelines are based on the results of the National Weight Control Registry, which is comprised of men and women who have successfully lost 30 or more pounds and kept it off for at least one year.