The best way to lose weight is through a combination of healthy eating and regular exercise. Over time, you can expect to lose about one to two pounds per week.
Avoid fad diets that promise quick weight loss. Instead, stick to a plan that fits your lifestyle.
Eat on a regular schedule to help manage hunger and satiety. Drink water instead of sugary drinks, and eat more fruits and vegetables.
1. Eat a Healthy Diet
When trying to lose weight, it is important to eat a healthy diet. This means avoiding foods that are high in fat, sugar and salt. It also means eating a variety of foods from all the different food groups.
Eating a diet rich in real foods can help you feel better both physically and mentally. It can also make it easier to maintain a healthy weight in the long-term.
Healthy eating is about establishing an overall dietary pattern that is low in fat, saturated fat and sugar and includes fruits, vegetables, whole grains, low-fat dairy and lean proteins.
Try to eat a wide variety of foods, and choose nutrient-dense options, such as fruit, vegetables, whole grains, low-fat yogurt and milk, nuts and seeds. Be mindful of portion size and eat slowly. It can take up to 20 minutes for your brain to realize you are full. Chewing your food more often can also slow you down and reduce calorie intake.
2. Exercise Regularly
A well-rounded exercise routine helps you lose weight and maintain your newfound fitness levels. You should incorporate aerobic activity, like walking, jogging or biking, most days of the week and follow it up with strengthening and flexibility exercises, such as lifting weights, doing Pilates or using resistance bands.
Aerobic activities burn calories and help improve your endurance, breathing and heart health, while strength training builds muscle. Current guidelines suggest you try to get at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, followed by two sessions per week that include strength training.
If you’re not used to exercising, start small and build up to your desired level of activity gradually. This will help you stick to your new exercise routine and achieve your goals without feeling overwhelmed or unable to keep up. Also, be sure to check with your doctor before starting any exercise routine. Some people may have certain health conditions or injuries that make it unsafe to exercise or cause pain.
3. Stay Hydrated
Hydration is important in general, but it becomes even more critical when you are trying to lose weight. Water is a low-calorie drink that can help boost metabolism and suppress appetite, making it an essential component of any weight loss plan.
In addition, drinking plenty of water can also help reduce cravings and make you feel fuller so that you consume fewer calories throughout the day. Water is also an effective substitute for sugary drinks, which are high in calories and can have a negative impact on your health.
Aiming for eight glasses of water a day is a great goal to strive for. You can also add flavor to your water by infusing it with fruit, vegetables, herbs, and spices. Make sure to use fresh ingredients and keep it healthy by avoiding added sugars. You can even try a water detox by cutting up fruits and veggies and adding them to a pitcher of water.
4. Avoid Overeating
Overeating is a common weight loss barrier that can be difficult to overcome. It is important to be aware of your habits, and to understand what triggers overeating for you. Keeping a food journal is an effective way to identify problem areas. You can use an app to track your meals and snacks, or simply write them down in a notebook. It is also helpful to track your emotions and thoughts before and after eating. Make sure to include how hungry you are too – using a hunger scale can be helpful.
Try to avoid distractions when eating, and focus on the smells, textures, and flavors of your food. This can help prevent overeating by allowing you to be satisfied with less food. Avoid having a stash of unhealthy foods around the house by putting them away in a cupboard or the freezer. You will be less likely to eat them if they are not readily available.