When it comes to fighting overweight, a problem arises: how not only to lose weight but also to consolidate success. After all, the hated kilograms easily come back. Here’s a 10-point strategy to get your efforts on track and help you maintain your desired weight.
Obesity is associated with a large list of chronic ailments. These are radiological diseases, diabetes, hypertension, osteoarthritis, depression, and certain types of oncology. The Internet is replete with recommendations for losing excess weight. However, there is no quick fix for this problem. Losing weight takes a lot of effort to be able to adjust your habits and lifestyle.
Lose weight correctly
Any diet can initially help with weight loss, but as soon as you move away from it, the previous weight is restored or gained even more. The weight loss strategy must be reasonable and sustainable over time. And here you cannot do without changing your lifestyle.
10 tips to help you lose weight
1. Consultation with a doctor
A visit to the doctor is necessary. You will discuss your weight loss plan, get the go-ahead to start exercising and get diagnosed with a range of medical conditions. For example, a blood test is needed to check for diabetes and thyroid dysfunction. It is important to make sure that you are healthy in order to start losing weight.
It is also helpful to show your doctor a list of medications you are taking, as a number of medications contribute to weight gain.
2. Determination of excess weight
- By a tool to determine a healthy weight is used body mass index (BMI):
BMI = body weight in kg divided by the square of your height in meters.
BMI from 25 to 29 is “overweight”, 30 and above is “obesity”, and 40 and above is “morbid obesity”.
- Measurement of the waist circumference. Waists over 100 cm in women and over 120 cm in men show an increased risk of obesity.
3. Setting short and long term goals
How much weight do we want to lose? Let’s set the minimum and intermediate weight goals. Short-term goals must be achievable, as the expectation of a significant loss leads to frustration.
Even after 5% weight loss, you will see positive changes. You can actually strive for weight loss by 0.5-1 kg per week.
4. The secret of small steps
Small changes are important when starting a long-term weight loss plan. Reasonable goals and their gradual achievement give a better chance of success in the long term. For example, if you drink soda or juice, skip those drinks for 1 or 2 weeks. Next, switch from starchy foods to whole grains.
If you try to do too much at once, you may break down and abandon your plan. Write down a list of small steps and changes you want to make.
5. Reducing portions
The portions must be of the correct size. 1/2 cup vegetables, 1/4 cup lean protein (skinless chicken, turkey, fish), 1/4 portions of cereal / starchy foods.
Eating slower has a good effect. This will give your brain a feeling of fullness with a minimum of eaten.
6. Minimum carbohydrates
Soda, juices, and alcoholic drinks cause significant damage: they are high in calories. The next “carbohydrate” group is bread, rice, legumes, potatoes, and pasta. Eat a reasonable carbohydrate intake (no more than ¼ serving). Diets with a low concentration of carbohydrates (less than 60 g per day) help fight extra pounds. But they are not sustainable in perspective. If you are on a low-carb diet, it is helpful to choose adequate sources of protein and fat.
7. Healthy fats and protein sources
Fats and protein sources should be good for the heart (nuts, seeds, avocados). When preparing food, use olive oil instead of fatty oils. Minimize fried foods. Limit the amount of red meat in your diet (alternative – turkey, fish).
Fiber creates volume and satiety. Those who have a diet rich in foods with a high percentage of fiber will minimize the risk of obesity.
For adults, the norm is 25–35 g of fiber per day. Provide yourself with 5 servings of fruits and vegetables a day. Introduce whole grains (bread, brown rice) instead of refined grains (white bread, white rice).
9. Physical activity
Weight management requires less energy to be consumed than burned. In a weight loss regimen, physical activity plays a key role. Exercise is good for the cardiovascular system and helps keep weight in perspective.
10. Reward yourself
Periodically reward yourself for your efforts and accomplishments with food that you enjoy – no more than once a week. After hard work and dedication, you deserve it.