Living overweight or obese is not only uncomfortable, but it can also lead to a variety of health issues down the road.
This article will detail several practical tips & guide on how to lose weight and keep the pounds from coming back.
These days numerous “fad” diets claim to make losing weight quick and easy and stress-free.
Still, if you are looking for an effective way to keep the weight off long-term, nothing beats a nutritious diet and a balanced lifestyle.
Crash diets are often not sustainable and only offer short term benefits.
To lose weight safely and effectively, it is better to make gradual and permanent lifestyle changes.
Eat a Variety of Nutritional Food
It might be hard at first, but eating healthful snacks and meals should be the cornerstone of your diet.
A straightforward way to accomplish this is to divide each meal into these categories: 25% protein, 25% whole grains, and 50% fruits and vegetables.
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It would help if you also tried to eliminate trans fats as much as possible as well as minimize saturated fats.
Instead of these unhealthy fats, try to consume more monosaturated fatty acids or polyunsaturated fatty acids.
Examples of unsaturated fatty foods are:
- Fruit and vegetables
- Fish (all types)
- Legumes (beans)
- Tree nuts
- Healthful whole grains, such as oatmeal and brown rice
It would be best if you tried to avoid these types of fats:
- Food with excess sugar, oil, or butter
- Processed meats
- Bread or baked goods
- Processed foods
Keep a Food Journal
Some dieters find it challenging to stay motivated and self-monitor.
One helpful way to stay on track is to keep a food journal or use a food tracking app.
Dieters can record everything they eat in a day as well as to monitor weight loss progress.
People who monitor their intake find it easier to cut calories and stay on track.
They can also quantify their success by tracking their progress.
This will significantly increase your chances of sticking with the regimen in the long-term.
Exercise is essential for both your physical and mental health and most of us do not get enough of it.
Physical activity is crucial for losing weight and keeping it off.
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Most health experts recommend at least one hour of moderate exercise per day.
Simple activities such as walking or gardening will do the trick.
If you are not currently physically active, you should start slow and gradually increase the amount of exercise you perform.
If you push yourself too hard at first, you are more likely to give up before you make it a habit.
Many of us are guilty of overeating.
When it comes to weight loss, even eating an excess of “healthy” food can cause an excess calorie count.
Dieters should avoid trying to estimate the service size from the packet itself.
The best way to control portions is to use serving guides or physical measuring cups.
Guessing the amount can lead to overeating.
Carefully measuring your food can help you to be aware of just how much you are consuming and help you to avoid eating excess calories.
Don’t forget to count your liquid calories as well.
Dieting can be challenging but it doesn’t have to be painful.
Making positive changes to your eating habits and lifestyle can help you to shed the pounds and keep them off for good.