Weight loss depends on many factors, including your metabolism and the amount of fat versus muscle in your body. It also varies by age, sleep, genes and some diseases and medications.
Banish the word diet from your vocabulary and think of ways to be healthier instead. Keeping track of your food and beverage intake, exercising regularly and using other healthy methods to cope with stress can help you achieve long-term, permanent weight loss.
Exercise
Exercise has many benefits, including strengthening and conditioning the body, improving mood and reducing stress. When performed in moderation, even the most basic exercises like walking and swimming can burn calories that will help you lose weight.
However, while you may hear of people who have lost a great deal of weight through increased exercise, the vast majority of studies comparing those who only exercise with those who strictly limit their diets show that exercise is not enough to sustain a significant amount of weight loss. This is because it is very easy to negate the extra calories burned in a workout through the foods you consume afterwards.
It is best to work up to at least a half hour of aerobic activity most days of the week. This type of exercise helps to boost your metabolism so you can burn more calories throughout the day, as well as reduce inflammation and improve your overall cardiovascular health.
Eat a Balanced Diet
A balanced diet is vital to the human body and provides the nutrients needed to function properly. Eating a balanced diet can reduce the risk of obesity, heart disease, diabetes, and other chronic health conditions.
A healthy eating plan should include a variety of fruits and vegetables, whole grains, low-fat dairy products, and lean protein. It should also be low in added sugar, sodium, and saturated fats. A balanced diet should also provide the body with sufficient amounts of essential vitamins and minerals, as well as adequate water intake.
Choose foods that are low in added sugars and high in fiber, vitamins and minerals. Avoid unhealthy fats and oils, and limit high-fat processed foods such as cookies, cakes and ice cream. Try to cook at home and use olive oil or other healthier cooking oils. Ensure your food choices are rich in antioxidants. BetterMe has a full range of calorie-blasting workouts, finger-licking recipes and challenges to keep you on track with your goals!
Manage Your Stress
Stress is a big reason why many people gain weight. When a person is stressed, they don’t exercise, and they often reach for comfort foods high in sugar, fat, and salt. These types of foods are known to contribute to belly fat accumulation, blood pressure elevation, and increased risk for heart disease.
Stress can also trigger emotional eating, which can derail weight loss efforts. In addition, long-term stress can cause hormone changes that affect appetite and metabolism, leading to weight gain.
Fortunately, there are many ways to manage stress that don’t involve drugs or alcohol. Try practicing a stress-reducing technique like yoga, meditation, or deep breathing. Make sure to have a support network to lean on, and try to avoid relying on food or other unhealthy coping mechanisms for stress. If these strategies don’t work, seek help from a counselor or psychologist who can teach you how to deal with your stress effectively.
