Achieve a calorie deficit through a balanced diet
Tracking your daily calorie intake and aiming for a moderate daily calorie deficit is a simple way to lose weight. Instead of eating high-calorie, unhealthy processed foods, you can replace them with whole, nutrient-dense foods like vegetables, lean proteins, and whole grains.
A study published in the Journal of Obesity and Metabolic Syndrome found that a low-calorie diet (consuming 1,000 - 1,500 calories per day) that results in a deficit of 500 - 750 calories/day is good for weight loss.
A gradual calorie deficit promotes steady fat loss while providing essential nutrients for overall health.
Regular physical activity
To lose weight, regularly engage in physical activities such as walking, jogging, cycling, weight training, yoga and other exercises. Aiming for at least 150 minutes of activity each week is one of the healthiest ways to lose weight.
Exercise helps improve metabolism, burn calories, build muscle and improve cardiovascular health.
Increase protein intake
Adding protein to your daily diet is one of the easiest ways to lose weight. You can add protein-rich foods like eggs, fish, chicken, beans, tofu, cheese and low-fat milk to your meals, making sure that 20-30% of your daily calories come from protein.
Protein boosts metabolism, keeps you fuller longer, maintains muscle mass while losing weight, and reduces cravings. A study published in the journal Nutrition and Diabetes recommends a high-protein, low-glycemic diet not only for weight loss but also for weight maintenance.
Mindful eating and portion control
Eating slowly, chewing thoroughly and stopping when you are 80% full is also a very simple way to help lose weight.
Take out all your food portions on a plate to control the amount you eat, concentrate when eating, avoid watching TV during meals. This study published in the journal Nutrition Bulletin said that mindful eating helps prevent overeating, improves digestion and is very beneficial for eating disorders.
