What is healthy weight loss ?
Weight loss is the process of reducing body weight by reducing excess fat or reducing muscle mass. The goal of weight loss is often to improve overall health, increase self-confidence, or achieve an ideal body shape.
Many people do not achieve the desired weight loss results when they apply weight loss methods incorrectly, lack strategy, and lack motivation.
Even improper weight loss can lead to many serious problems. Muscle loss, malnutrition, rapid weight regain, and eating disorders are common consequences.
6 strategies for successful weight loss :
The best way to lose weight and keep it off is to make long-term lifestyle changes. These healthy changes include eating a balanced diet and moving more each day.
Long-term weight loss takes time and effort. Choose to eat healthy, safe foods.
Talk to a health care professional if you need help dealing with stress. Reducing stress can help you make lasting healthy lifestyle changes.
Find inner motivation
No one else can make you lose weight fast. You should change your diet and physical activity.
Make a list of reasons why losing weight is important to you. This list can help you stay inspired and focused. For example, you want to improve your health or get in shape for a vacation. You can post an encouraging note to yourself on your refrigerator or pantry door.
Set goals you can achieve
Aim to lose 0.5 to 1kg per week over the long term. To do that, you'll need to burn about 500 to 750 more calories than you take in each day.
Losing 5% of your current weight might be a good goal to start with. If you weigh 82kg, that's 4kg. Even this amount of weight loss can reduce the risk of certain diseases such as cardiovascular disease and type 2 diabetes.
It is necessary to set two goals: action goals and result goals. You can list the healthy actions you will take to lose weight. For example, “Walk every day for 30 minutes” is an actionable goal. For outcome goals, you can list the healthy outcomes you wish to have. "Lose 4.5kg" is an example of an outcome goal.
Eat healthy foods
To lose weight, you need to reduce your total calorie intake from foods and drinks.
One way you can take in fewer calories is to eat more fruits, vegetables, and whole grains. It is plant-based, low in calories and high in fiber. Fiber helps you feel full.
Follow these diet tips
Eat at least four servings of vegetables and three servings of fruit every day. Snack on fruits and vegetables if you feel hungry between meals. Eat whole grains such as brown rice, barley, and whole-wheat bread and pasta. Eat less refined grains like white rice and white bread. Limit foods and drinks with added sugar. Choose low-fat or fat-free dairy products.
Exercise and sports
You can lose weight without exercise, but it's harder to do. Regular physical activity helps burn extra calories.
Exercise has many other benefits. It can lift your mood, lower your blood pressure, and help you sleep better. Studies show that people who maintain weight loss over the long term do regular physical activity.
Change your thinking
Just eating healthy foods and exercising for a few weeks or months is not enough. To lose weight, you should make these healthy changes a lifestyle. Lifestyle changes start with taking an honest look at your diet and daily habits.
