Over the years, you’ve probably heard weight loss tips like drinking celery juice every day or swapping diet “cookies.” Often these recommendations are promoted by people who are not health conscious, so if something sounds too good, it probably is. While avoiding some seriously bad weight loss advice, there are plenty of legitimate, research-backed, expert-approved weight loss tips that are in the right mental health space. personal goals.
One such recommendation is to improve the quality of the diet. In a study published in Nutrición Hospitalaria in February 2023, scientists analyzed data from more than 15,000 people and found that those who ate the least processed foods had a lower risk of obesity, while those who ate the most had a higher risk of obesity. The benefits of a plant-based diet are particularly well-studied. A study of more than 200 dieters published in the October 2022 issue of Obesity Science & Practice found that those who followed a low-fat, plant-based diet for 16 weeks lost more weight than a control group.
Whether it comes from family, friends, coaches, or even an app or online community, there’s plenty of research showing that strong social support can help you lose weight. According to a study published in the July 2022 issue of Digital Health, participating in an online support group can help boost motivation. A 10-year review of the literature on the role of social support in obesity-related online health communities, published in June 2022 in the journal Communication Research Review, concluded that it is associated with better adherence to weight loss behaviors.
Your mindset is also important when it comes to losing weight. A February 2022 study published in the journal Obesity found that people who tried to lose weight accepted failure and viewed it as a temporary plan break rather than a failure.
Here are some expertly proven, science-based tips to help you get and maintain a healthy weight.
1- Make sure you are ready
Long-term weight loss takes time, effort, and a long-term commitment. Although you don’t want to put off your weight loss indefinitely, make sure you’re ready to make permanent changes to your eating and exercise habits. Ask yourself the following questions to help you determine if you are ready.
Am I motivated to lose weight?
Am I too distracted by other pressures?
Do I use food as a coping mechanism?
Am I willing to learn or use other strategies to cope with stress?
Do I need help from friends or professionals to deal with stress?
Am I ready to change my eating habits?
Am I ready to change my activity habits?
Do I have time to make these changes?
If you need help dealing with stress or emotions that are preventing you from being ready, talk to your doctor. Once you’re ready, it’s easier to set goals, stick to them, and change your habits.
2- Find your inner motivation
No one else can make you lose weight. Change your diet and exercise to make yourself feel better. What do you need to achieve your weight loss plan?
Whether it’s an upcoming vacation or improving your health, make a list of things to stay motivated and focused on. Then, when temptation strikes, see if you can summon your inspiration. For example, you can write a motivational note to yourself on the pantry or refrigerator door.
To lose weight successfully, you need to take responsibility for your behavior, but it helps to have the right support. Choose people who will positively encourage you without shame, embarrassment, or harm.
Share your commitment to a healthy lifestyle by taking the time to listen to your concerns and feelings, work with you, or create a healthy eating plan. Your support group offers accountability, which can be a powerful motivator to reach your weight loss goals.
If you want to keep your weight loss plan a secret, keep yourself accountable by checking your weight regularly, keeping track of your diet and exercise in a logbook, and using digital tools to track your progress.
3- Set realistic goals
Setting realistic weight loss goals may seem obvious. But do you really know what is real? It is wise to aim for a weight loss of 1 to 2 pounds (0.5 to 1 kg) per week over the long term. In general, a low-calorie diet for weight loss of 1-2 kg per week b
kilogram). Losing that much weight can help reduce your risk of chronic diseases like heart disease and type 2 diabetes.
When setting goals, think about process and outcome goals. “Walk 30 minutes every day” is an example of a process goal. “Lose 10 pounds” is an example of a result goal. It’s not about reaching your goals, it’s about setting goals for the process, because changing your habits is the key to losing weight.
4- Eat healthy food
In order to adopt a new diet that will help you lose weight, you need to reduce your total calorie intake. But cutting calories doesn’t mean giving up taste, satisfaction, or even ease of preparation.
One way to reduce your calorie intake is to eat more plant-based foods like fruits, vegetables, and whole grains. Look for variety to help you reach your goals without sacrificing flavor or nutrition.
Follow these tips to lose weight.
Eat at least four servings of vegetables and three servings of fruit a day.
Replace refined grains with whole grains.
Consume healthy fats in moderation, such as olive oil, vegetable oil, avocados, nuts, peanut butter, and peanut butter.
Reduce your sugar intake as much as possible, except for the natural sugars found in fruit.
Choose low-fat dairy products and limited amounts of lean meat and poultry.
5- Be active and proactive
You can lose weight without exercise, but regular exercise and calorie restriction can help you lose weight. Exercise will help you burn excess calories that you can’t cut from your diet.
Exercise also has many health benefits, including improving your mood, strengthening your cardiovascular system, and lowering blood pressure. Exercise helps you lose weight. Studies have shown that people who lose weight over the long term are more likely to exercise regularly.
How many calories you burn depends on the frequency, duration, and intensity of your activity. One of the best ways to lose body fat is to do regular aerobic exercise, such as brisk walking for at least 30 minutes most days of the week. Some people need more physical activity than this to lose weight or lose weight.
Any additional movement helps burn calories. If you can’t do formal exercise that day, consider ways to increase your exercise throughout the day. For example, instead of using the elevator, take a few flights of stairs up or down, or park at the end of the drive-thru when shopping.
6- Change your perspective
If you want to successfully manage your weight long-term, eating healthy and exercising for weeks or months is not enough. These habits should become a way of life. Changing your lifestyle starts with taking an honest look at your eating habits and daily routine.
After assessing your weight loss challenges, try developing strategies to gradually change the habits and attitudes that have hindered your previous efforts. Next, identify your challenges and plan how you will overcome them if you want to lose weight at once.
You may fail occasionally. But instead of giving up completely after a failure, start over the next day. Remember that you are planning to change your life. It won’t happen all at once. Follow a healthy lifestyle and the results will be worth it.
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