Losing weight can be a challenge, whether you want to drop a few pounds or twenty. Although weight loss generally requires diet and lifestyle changes, as well as patience, certain strategies can help people lose weight faster and safely. Successful weight loss requires eating a healthy diet and exercising regularly. Some popular diets are effective at first, but can be difficult to follow over the long term. People should personalize their approach to weight loss and take their needs and lifestyle into account. This article examines what scientific studies suggest about how to successfully and safely lose weight. Using these tips can help a person lose 10 pounds or reach their target weight, whatever it is.
How to lose weight successfully and safely
Experts agree that being overweight increases the risk of health problems, including heart disease, diabetes and high blood pressure. To find out if you are overweight, you can measure your waist circumference and calculate your body mass index (BMI). We can thus determine the weight that must be lost to remain within healthy parameters.
People wanting to lose weight should initially aim to reduce their weight by 10%. A reasonable approach is to lose 0.5-1 kg per week for 6 months. After that, a person can base their weight loss strategy on the results they have achieved. If a person has a lot of weight to lose, it may be a good idea to consult a doctor or registered dietitian to help them plan the best way to achieve this safely. There are several diet and lifestyle approaches to weight loss.
Here are tips that experts recognize as safe and effective ways to lose weight.
1 Reduce Calories
One should reduce his daily calories by 500 to 1000 calories per day to lose weight. Paying attention to portion sizes can help a person reduce their overall calorie intake. Eating mindfully and appreciating tastes and textures can help reduce overeating. Avoiding meals in front of the television or on the go can also help.
2 Avoid refined carbohydrates and added sugars
Research indicates that the consumption of refined carbohydrates is associated with increased adiposity, insulin resistance and obesity. Refined carbs include foods made from white flour, such as white bread and pasta, pastries, and baked goods. To try to lose weight, people should consider choosing whole-grain versions of carbs and limiting their portions. Limit added sugars to less than 10% of their daily calories. Processed foods, sugary drinks and sauces often contain added sugars.
3 Eat more protein
Higher protein diets are beneficial for weight loss and satiety. The amount of protein needed to support better weight management is between 89 and 119 grams per day for women and between 104 and 138 grams per day for men.
Protein foods include
– lean meat and poultry
– fish and seafood
– beans, lentils and legumes
– tofu and plant-based proteins
– eggs and dairy products
4 Include healthy fats
Reducing fat in the diet does not lead to greater weight loss. People eating a higher percentage of fat have slightly greater weight loss and better adherence compared to other diets. Another study indicates that people on a weight loss diet that allows nuts, which contain healthy fats, lose more weight and are more compliant. Including smaller portions of healthy fats can help a person feel satisfied while losing weight. This could help them avoid the temptation of sugary foods or refined carbohydrates.
Healthy fats include
– extra virgin olive oil
– the olives
– fatty fish such as salmon, sardines and mackerel
– the lawyer
– unsalted and unflavored nuts such as almonds, walnuts and Brazil nuts
– seeds such as sunflower, hemp, pumpkin and sesame seeds.
5 Try a diet based on fruits and vegetables
Weight loss can be maintained by increasing your fruit and vegetable intake. A review from three ongoing prospective cohort studies in the United States suggests that vegetable-based diets are associated with less weight gain over 4 years. However, according to the study, an unhealthy plant-based diet does not have the same effect. The focus should be on whole foods that contain fiber. Fiber may have a positive effect on satiety and the gut microbiome, leading to a decrease in adiposity, according to the study. Including more plant-based foods, such as vegetables, fruits, and whole grains, can help a person reach their weight loss goals. One should try to avoid processed foods made from vegetables, as they may contain added sugars and unhealthy fats.
Systematically exercising for longer than baseline health recommendations (150 min/week of moderate-intensity exercise) does appear to be more likely to contribute to weight loss and weight maintenance efforts on the long term. However, the same study acknowledged that variations in diet, BMI and gender make conclusive recommendations more difficult. The study found that all types of exercise lead to multiple health benefits for people with type 2 diabetes.
Another 201 systematic review found strong evidence that people can maintain weight loss by increasing their physical activity.
People who want to lose weight should do exercises they like and try different types to see what works for them. Types of activity can include walking or running, weight training, or yoga. Some people prefer gym classes or team sports, while others choose to follow the instructions of a home video class.
7 Get enough sleep
Research suggests that reduced sleep can lead to overeating and increased belly fat. Scientists believe that short sleep duration over-activates the body’s responses to stress, which can lead to weight gain. People can try having a regular bedtime routine to promote sleep at night. Strategies such as avoiding screens, sleeping in a dark, quiet room, or exercising during the day can work for some people.
8 Manage stress
A study published in Obesity Reviews concluded that the negative effects of stress can influence weight gain and abdominal obesity. Research indicates that improving nutritional and sleep status can counteract some of the impacts of stress. According to the authors, during times of stress, a person may have increased needs for individual nutrients, including B vitamins and omega-3 fatty acids. In addition to improving their nutrient intake and sleep, people can try meditation, mindfulness, and yoga for stress relief. If a person is suffering from severe stress or trauma, they should consult their doctor or a psychological practitioner.
9 Being Responsible
A 2019 systematic review concluded that behavior change techniques such as self-monitoring are essential for maintaining weight loss. Taking responsibility can help a person manage their weight. Having an exercise buddy or using food and exercise apps can also help. Keeping a food diary and regularly recording meals and weight can also be helpful.
There are several strategies people can use to approach losing 20 pounds. To lose weight effectively and safely, people should aim to lose 0.5 to 1 kg per week, which will help them maintain their weight loss. A healthy diet that includes plant foods, proteins, and healthy fats can help a person lose weight successfully. People should also pay attention to their caloric intake and physical activity. It’s also essential to reduce stress and get a good night’s sleep.