Losing weight and keeping it off is a long-term challenge and struggle for many people. So it’s no wonder that quick-fix approaches and products are so attractive. But most people find that lasting change comes from making conscious and sustainable changes to their lifestyle and eating habits.
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Losing weight and keeping it off isn’t just about what you eat and how much you eat. It’s about striking a balance between healthy eating, exercise, and lifestyle habits that keep you energized and well.
“To lose weight, you need to burn more calories than you take in: 500 calories or more per day,” says a registered dietitian. Annalize Pratt, RD. “But long-term success also means thinking carefully about how and what you eat, and how you can be healthier in all areas of your life, like exercise.”
How many calories do I need to lose weight?
Current dietary guidelines advise adults to consume between 1,600 and 3,000 calories (food energy) per day. Active people, especially athletes, need more calories than those who are not. And if you’re younger, you need more calories than an older person whose metabolism it has slowed down with age.
To lose about 1 or 2 pounds per week, you need a deficit (more calories burned than consumed) of 500 calories per day. You can do this by limiting your intake of high-calorie, less nutritious foods and by burning extra calories with physical activity. You can use a heart rate monitor, smart watch or activity tracker or app to keep track of the calories you burn.
Top 8 tips to lose weight safely
Losing weight and keeping it off can be easier than you think when you focus on developing positive eating and lifestyle habits. Here are some to try:
1. Find a nutritional balance
To maximize your health while losing weight, cut calories by replacing foods that don’t have much nutritional value with foods that pack a bigger nutritional punch.
For example, opt for fewer carbohydrate-rich snacks, such as crackers or canned fruit, and choose an extra serving of vegetables at each meal. For lunch and dinner, try to plan meals that are 50% vegetables, 25% carbohydrates or starch and 25% lean protein.
“This will help control calories while still eating a balanced meal and allow for flexibility,” says Pratt. “Following a rigid and very restrictive diet will probably work temporarily, but it rarely works long-term.”
What are the best foods to lose weight?
The best weight loss foods they typically include a variety of fruits and vegetables, whole grains, lean protein, healthy fats and plenty of water, says Pratt. Your body uses protein to build muscle, so protein rich foods it can help you maintain your muscle mass as you lose weight.
Even when you’re trying to cut calories, it’s important to meet your nutrient needs. It is recommended that your diet be composed of:
- 45% to 65% carbohydrates.
- 20% to 35% fat.
- 10% to 35% protein.
Fat contains 9 calories per gram, while carbohydrates and protein give you 4 calories per gram. So if you follow a 2000 calorie diet you will want to:
2. Control your appetite
Hunger can often get in the way of even the best weight loss plan, and that’s normal. When you cut calories, your body cries out for more.
To better satisfy your appetite, replace processed carbohydrates that your body burns quickly with foods that provide longer-lasting energy. Instead of muffins or sugary cereal, try eating eggs or Greek yogurt so you won’t feel hungry right away. breakfast. Staying full longer sets you up for fewer snacks and saves calories.
3. Don’t judge food
Many of us grew up hearing that certain foods are “good” and others are “bad.” But this mentality is not helpful. When you tell yourself that you can’t eat certain foods, you often crave them more, which makes losing weight an even more difficult battle. It also makes you feel guilty when you have a human moment and eat dessert.
You can replace that outdated “diet” mindset by focusing on eating mostly healthy foods and adopting other positive lifestyle habits. Instead of feeling guilty about indulging at times, you can feel good about the positive steps you’re taking, while still experiencing the pleasure of food.
4. Plan meals ahead
It’s hard to lose weight when you’re regularly overwhelmed by hunger and eating convenience foods instead of nutrition. Planning and eating regular meals helps you make healthier choices and keeps your appetite in check. Your healthcare provider, nutritionist, or registered dietitian can help you get personalized nutrition recommendations and help you plan your meals.
“By setting a daily calorie and nutrient intake, you know you’ll be consuming foods that are in line with your weight loss goals,” says Pratt.
With professional support, you can also come up with an eating plan that includes the foods you want to eat and a fitness plan based on your interests.
5. Drink lots of water
Sometimes you may think you’re hungry and reach for extra calories when you’re really just thirsty. Although more research is needed, Water It can be a great ally when it comes to losing weight.
Water helps your body flush out things it doesn’t need, like waste or toxins, which add unwanted weight. It can also help you feel fuller.
How much water should you drink? At least eight 8-ounce (64-ounce) glasses of water throughout the day. Sparkling water is a fun alternative, available in all sorts of flavors. Or, make your own flavor infusion by adding:
- A splash of fruit juice with no added sugar.
- A squeeze of lemon or lime.
- Pieces of fresh fruit.
6. Exercise regularly
You don’t need to do a triathlon to lose weight. But effective weight loss requires that you find ways to burn more calories than you consume. Eating is one part of the equation. Movement (exercise) is the other.
Start small, says Pratt. A minimum goal to achieve is 150 minutesmeweekly (or 30 minutes, five days a week). You can start walking. Add stretching exercises to build flexibility and strength training to increase your metabolism and continue to build muscle.
“When you look at maintaining weight loss over time, it’s hard to keep the weight off once you’ve lost it,” says Pratt. “Exercising, and even increasing and changing your exercise, is one way to help keep the weight off.”
7. Set achievable goals
Start with small, specific goals that are realistic, then expand on them. For example, if you drink soda every day, says Pratt, a first step might be to only drink it every other day. Or if you’re not active, start walking 10 to 15 minutes three times a week. Focus on the decisions you make versus the pounds you lose. Allow yourself to feel good about each positive step you take or each small goal you accomplish.
8. Seek support
You don’t have to embark on your weight loss journey alone. He asks family and friends for support, especially when he feels down. If you have a friend with similar goals, try working together to help each other stay motivated and on track.
Why is it important to lose weight safely?
Healthy weight loss means you lose 1-2 pounds per week. It may seem like a small amount at first, but consider this: If you weigh 200 pounds and lose 2 pounds a week, in 10 weeks, you’ll already have lost 20 pounds. That’s 10% of the weight you started with.
Taking it slowly as you lose weight helps you maintain muscle mass and get the nutrients your body needs. Losing too much weight too fast can lead to nutrient deficiencies (malnutrition), Pratt says. Rapid weight loss can also affect your metabolism, putting your body into conservation mode. This slows down how quickly you burn calories and can actually make it harder to lose weight.
It’s important to remember that a healthy, balanced diet is only one part of successful weight loss. It’s also essential to maintain the positive lifestyle habits you establish to keep in weight.
“Think of it as one step at a time. Focus on one thing you can do, focus on that and feel really confident about making that change, then move on to the next one,” says Pratt. “Sure, it may take a little longer and your weight loss may be a little slower. But in the long run, that’s where people tend to be most successful.”
