Obesity leads to health complications, and you might have heard of fad diets that can reduce weight; however, does dieting work for weight loss? Eating a healthy diet and exercising might lead to weight loss. You should contact Nova Physician Wellness Center to learn about effective and sustainable weight loss. These tips will help you gradually lose weight, leading to improved health outcomes.
1. Eat Different Food Types
Healthy snacks and meals should be the foundation for your diet, and you can incorporate various colorful, nutrient-dense foods into your diet. You can incorporate 50% fruits and vegetables, 25% proteins, and 25% whole grains into your everyday diet and eliminate Trans fats to minimize saturated fat percentage. You can eat fresh vegetables and fruits, legumes, seeds, nuts, whole grains, and fish as they supply the needed calories without the extra calories which contribute to weight gain. You may avoid highly processed food with added sugar, butter, and oils. Fatty and highly processed meats might contribute to weight gain, and you may wish to avoid these foods. Moreover, baked goods, white bread, and bagels have additional calories, leading to weight gain.
2. Keep a Food Diary
A food diary helps monitor your weight; you can use a paper diary or mobile app which records every item you have eaten and weight loss progress over a given period. You will know the small steps and increments towards weight loss and identify the food which impacts the process. Moreover, it is easy to maintain a weight loss regime if you see the results from the diet; it keeps track of the BMI and helps you underrate how different food groups contribute to weight loss.
3. Engage In Exercises
Exercises will help you lose weight and improve your mental health; thus, you may need to increase the physical exercise frequency, as it is important for weight loss. You can engage in an hour of moderate-intensity exercise every day. You may increase the intensity and duration of the exercise as it is the most sustainable way to lose excess weight. You can also record the exercises to know what works for you.
4. Reduce the Liquid Calories
Even when eating healthily, you may gain weight due to the liquid calories; you get these calories from sweetened drinks. Therefore, if you have to drink juice, you may extra it fresh from the fruits to avoid adding processed sugar. You can use a splash of orange and lemon on the juice to add flavor and avoid the sugars.
5. Avoid Stimulus and Cues
Your environment might encourage excessive eating; you might eat excess snacks when watching TV. Thus, it is better to eat healthy snacks like fruits when watching TV and avoid stimuli, making you eat more food. You can adjust your routine to avoid these empty calories, which contribute to weight gain.
Weight loss is a challenging journey, and you should have the proper techniques which make the process easy. You can eat healthily, engage in exercises, keep a food and exercise diary and avoid the stimulus and the cues. Good luck learning how to lose weight sustainably.