Unlock the Secrets to Lasting Weight Loss

Being overweight or obese can lead to many health problems. There are many different "fad" diets, but a balanced lifestyle and a nutritious diet are key to living a healthy life and improving weight management.

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About 93.3 million adults in the United States suffered from obesity in 2015-2016, according to the Centers for Disease Control and Prevention. This figure corresponds to 39.8% of the population.

Carrying excess weight can increase your risk of serious health problems such as heart disease, high blood pressure and type 2 diabetes. Crash dieting, whatever the benefits its proponents decry, is not a sustainable solution.To safely lose weight and maintain that weight loss over the long term, you need to make gradual, permanent and beneficial lifestyle changes. is important.

This article will give you 10 tips for weight management. 

1. Eat varied, colorful, nutritionally dense foods

Healthy meals and snacks should form the basis of human nutrition. One easy way to create a meal plan is to make sure each meal consists of his 50% fruits and vegetables, 25% whole grains, and 25% protein. Total fiber intake should be 25-30 grams (g) per day.

Eliminate trans fats from your diet and minimize saturated fat intake, which is strongly associated with the incidence of coronary artery disease.

Instead, you can consume monounsaturated fats (MUFAs) or polyunsaturated fats (PUFAs), which are types of unsaturated fats. The following foods are healthy and often rich in nutrients.

fresh fruits and vegetables

fish

beans

nuts

seed

Whole grains such as brown rice and oatmeal

Foods that should not be eaten are:

Foods with added oil, butter or sugar

red or processed meat

bakery products

bagel

White bread

processed food

In some cases, removing certain foods from your diet can make you deficient in the vitamins and minerals you need.A nutritionist, nutritionist, or other health care professional can advise you on how to get enough nutrients while following a weight loss program. can.

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2. Keep a food and weight diary

Self-discipline is a key factor in successful weight loss. People can use paper diaries, his mobile app, or his dedicated website to record all the foods they consume each day. You can also measure your progress by logging your weight each week.

People who can track their success step by step and identify changes in their bodies are much more likely to stick with a weight loss program.

You can also track your body mass index (BMI) with our BMI calculator. 

3. Engage in regular physical activity and exercise

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Regular exercise is essential for both physical and mental health. A disciplined and purposeful increase in exercise frequency is often critical for successful weight loss.

1 hour of moderate activity per day. B. A brisk walk is ideal. If one hour a day isn't enough, the Mayo Clinic suggests aiming for at least 150 minutes each week.

People who are not normally physically active should gradually increase the amount of exercise and gradually increase the intensity. This approach is the most sustainable way to make regular exercise part of your lifestyle.

Just as tracking your meals can help you lose weight psychologically, tracking your physical activity can also be beneficial. Many free mobile apps are available that track a person's calorie balance after logging their food intake and exercise.

For those new to the sport, if the thought of a full workout seems intimidating, you can increase your level of training by starting with the following activities.

please use the stairs

rake leaf

walk the dog

gardening

dance

play outdoors

Park away from building entrances

People at low risk of coronary artery disease may not require a medical evaluation before starting an exercise program.

However, for some people, including those with diabetes, prior medical evaluation may be recommended. If you are unsure of a safe exercise level, consult your doctor.

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4. Eliminate Liquid Calories

Drinking sugary sodas, teas, juices, or alcohol can add up to hundreds of calories a day—these are called "empty calories." This is to provide extra energy content without providing nutritional benefits.

Unless you're drinking smoothies instead of meals, you should stick to water or unsweetened tea and coffee. Adding fresh lemons or oranges to the water adds flavor.

Don't confuse dehydration with hunger. Often, you can sip water between scheduled meals to quell your hunger.

5. Measurement site and control site

Even low-calorie vegetables can lead to weight gain if eaten in excess. Therefore, people should avoid estimating portions or eating food directly from the package.Using a measuring cup and size guide is recommended. Estimating can lead to overestimating and eating more portions than you need.

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The following size comparison will help you monitor your food intake during your diet.

quarter cup golf ball

half a cup is a tennis ball

1 cup is baseball

1 oz (oz) nuts are a loose grip

1 teaspoon is 1 dice

1 tbsp tip of thumb

3 ounces of meat he's a deck of cards

1 DVD

These sizes aren't exact, but they can help you adjust your dietary intake when the right tools aren't available. 

You don't have to follow a specific eating plan to succeed in losing weight. B. Slimming World or Atkins. Instead, you should focus on achieving a negative energy balance by eating fewer calories and exercising more.

Weight loss relies primarily on reducing total calorie intake rather than adjusting the proportions of carbohydrates, fats and proteins in the diet.

A reasonable weight loss goal to see health benefits is 5-10% weight loss over 6 months.

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Most people can achieve this goal by reducing their total calorie intake to around 1,000-1,600 calories per day for her. A diet of less than 1,000 calories per day does not provide adequate daily nutrition.

After 6 months of dieting, the rate of weight loss usually decreases and weight tends to decrease. Sticking to a weight maintenance program of healthy eating and regular physical activity is the best way to prevent losing weight again.

People with a BMI above her 30 and without obesity-related health problems may benefit from taking prescribed weight-loss medications. They may also be suitable for people with a BMI of 27 or higher and with obesity-related conditions. However, a person should use the drug only to support the lifestyle changes mentioned above.If attempts to lose weight have failed and the BMI reaches a value of 40 or higher, surgical treatment is an option. Become. 

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