Many people feel pressured to lose weight fast. After all, we’re constantly bombarded with ads that promote fat-burning workouts and pills that promise rapid weight loss.
However, most experts recommend losing weight gradually. When you shed pounds too quickly, you can end up losing muscle, water and bone mass along with fat.
Eat Right
One of the best ways to lose weight is to eat right. This means keeping a healthy balance between the calories you consume (from food and drinks) and the calories you burn when you move. This is called your energy balance. It is also important to choose foods that are nutrient-dense, especially vegetables. Eat lots of kale, spinach, broccoli, steamed or sauteed veggies, and try to have a green salad with every meal. You can use the GO, SLOW and WHOA foods chart to help you make better choices.
Seek professional medical advice for any questions you may have. This content is not intended to provide diagnosis or treatment.
Exercise
Exercise does many things for your body, from strengthening your muscles to improving your overall metabolic health. It also helps you burn calories and supports weight loss by creating a caloric deficit. For most people, it’s recommended to get at least 150 minutes of moderate-intensity exercise each week. For the best results, combine aerobic and strength training exercises.
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Sleep Well
The way you sleep – and your sleeping habits overall – can have a major impact on how well your body functions. This is especially true when it comes to weight loss.
A person’s hormone levels, appetite and metabolism are all impacted by how much they sleep. For example, a lack of sleep is linked to decreased levels of the anti-hunger hormone leptin and increased levels of the hunger-promoting hormone ghrelin. This can lead to overeating and weight gain. In addition, sleeping for shorter periods of time – as is often the case with night workers and those with sleep disorders like sleep apnea – can cause other shifts in metabolic function that make it harder to lose weight.
Getting enough restful sleep promotes normal levels of these hormones, which can help you know when to stop eating and avoid overeating. It also helps you keep your metabolism functioning normally, so that you can burn more calories.
Manage Your Stress
Stress, especially chronic stress, can wreak havoc on your health. It can impact everything from your gastrointestinal tract and your musculoskeletal system to your emotions and even the reproductive system. Stress also impacts your body’s ability to lose weight. When you’re stressed, your body produces hormones that can slow digestion and change your appetite and metabolism. This can lead to emotional eating, which often involves high-calorie foods like sugar, fat and salt, resulting in weight gain.
If you’re constantly feeling on edge, battling high blood pressure or experiencing unexplained and unwanted weight changes, talk to your doctor. They can help determine if stress is the cause and can refer you to a mental health provider for therapy that can teach you healthy coping mechanisms.
