Tips for Weight Loss That Actually Work , Lose Weight and Improve Health
Overview
Maintaining weight loss involves a commitment to a healthful lifestyle, from which there is no “vacation.” Although people should feel free to enjoy a special meal out, a birthday celebration, or a joyful holiday feast without feeling guilty, they should try not to stray too far from the path of healthful eating and frequent physical activity.
Those who do may find that they need more focus. Gaining back lost weight is easier than losing it.
Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term
Eat Slowly
“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know we're full. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.”
Don’t Skip food
“Remember, our body's ultimate goal is to stay alive. As soon as we are being kept from calories, which are literally the life energy for our bodies, it will do things to survive. Our body knows what foods are higher in energy density, and we will crave those more. Honor your hunger and don’t allow your body to think it's being starved. This goes against many of the dieting tactics, but those tactics truly don't work well for people in the long term.
Think Positive
“Focus on the weight loss 'big rocks' — there are a few areas that will give you the most bang for your buck when you're trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber.
Breakfast Protein Boost
“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day.
Fruits at Dessert Time
“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the Centers for Disease Control and Prevention, only about 10 percent of the U.S. population is meeting their fruit and vegetable intake. Using fruits for dessert will help you meet your daily requirements but also add flavor to your day.
Meal Planning
“Meal planning is one of my top tips for staying healthy and eating well. I'm such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. The benefit is knowing ahead that you'll be doing that so you're not scrounging when hunger sets in.
Right Tools on Hand
“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don't have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer
Have a Super Snacks
It’s best to look at your snacks as mini-meals. We are snacking more than ever, so it’s best to choose snacks with benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal.
Mindfully Eat
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.
Making more healthful food choices is a direct outcome of becoming more in tune with the body.
People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.
It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “natural” or low-fat foods are not necessarily a healthful choice.
Be positive
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.
Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.
Best Exercises for Weight Loss
How Much Should You Exercise to Lose Weight?
Current guidelines offered by the Department of Health and Human Services suggest adults should complete a minimum of 150 minutes of moderate-intensity physical activity per week, with at least two workout sessions including muscle strengthening activities. Meanwhile, “highly active” adults complete over 300 minutes of moderate-intensity exercise per week. The latter category is probably a more effective goal for someone seeking weight loss, says Dr. Weber.
Walking
If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.
Cycling
Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.
Jogging
Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time.
Climbing Stair
Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.
Weights Lifting
Despite its connotation, “lifting weights” can refer to any type of resistance training that helps build muscle. It doesn’t matter whether the workout uses dumbbells, kettlebells, resistance bands or even strength-training machines in a gym setting. As long as there’s a “load” that challenges the muscles, it’s considered resistance training.
To further enhance your results when resistance training, Saladino recommends completing “compound” exercises—strengthening moves that require the use of more than one joint. “Studies show compound exercises like the classic squat, deadlift or chest press tax the body a lot more than an isolation exercise,” he says.
Wing agrees, adding that multi-joint movements elevate the heart rate more than isolated movements, creating the most stress across the joints and muscles to promote positive muscular change. They also translate most efficiently toward tasks of everyday living. A squat-and-press combination is one of her favorite moves to give clients who are strength training to enhance their weight loss goals.
Benefits of Exercises
Physical activity lowers your blood pressure, cholesterol, and blood sugar levels. It helps keep your bones strong, boosts your brain power, gives you energy, and helps you sleep better. It lowers your chances of heart disease, stroke, type 2 diabetes, dementia, and some kinds of cancers.
Training of Strength
Working out with weights or other resistance equipment makes your muscles stronger, and that makes everyday tasks easier. The weight machines at the gym control the way you move and help keep you in the right form. But make sure they’re comfortable and can support you. If you’re not sure how to use the equipment, ask a trainer for help. You can also use free weights, kettlebells, or resistance bands at the gym or at home.
Water Workouts
Aquatic exercise, which can range from swimming to water aerobics, allows individuals to focus on increasing their cardiovascular endurance, muscular strength and flexibility with minimal stress on the joints. While nearly anyone can benefit from a water workout, this exercise option is particularly helpful for people with obesity and/or joint issues since it allows them to exercise without the negative effects of gravity, says Laura Chevalier, director of fitness and outdoor sports for Canyon Ranch Lenox in Massachusetts.
Take the Long View
A fitness routine is like any habit: It takes time to make it part of your life. Know that there will be days that you won’t feel like working out. Fight boredom by switching up your routine. And if you miss a day or two, don’t stress. Just get back to it as soon as you can.
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