8 Strategies to Help You Lose Weight - Cleveland Clinic

8 Strategies to Help You Lose Weight – Cleveland Clinic

Losing and maintaining weight is a long-standing challenge and struggle for many people. Therefore, it is no wonder that quick fix methods and products are so alluring. But most people find that lasting change comes from making conscious and sustainable changes to their lifestyle and eating habits.

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Losing and maintaining weight isn’t just about what and how much you eat. It’s about striking a balance between healthy eating, exercise, and lifestyle habits that keep you active and healthy.

“To lose weight, you need to burn more calories than you consume — 500 calories or more each day,” says a registered dietitian. Annalize Pratt, RD. “But long-term success also means thinking carefully about how you eat and what you eat, and how you can be healthier in all areas of your life, such as exercising.”

How many calories do I need to lose weight?

Current Dietary Guidelines Adults are advised Consume between 1600 and 3000 calories (energy from food) daily. Active people, especially athletes, need more calories than others. And if you’re younger, you need more calories than an older person who Metabolism It slows down with age.

To lose about 1 or 2 pounds per week, you need a deficit (more calories burned than you consume) of 500 calories each day. You can do this by limiting your intake of high-calorie and less nutritious foods and burning extra calories with physical activity. You can use a heart rate monitor, smartwatch, activity tracker, or an app to track the calories you burn.

Top 8 tips to lose weight safely

Losing and maintaining weight may be easier than you think when you focus on developing positive eating and lifestyle habits. Here are some things you can try:

1. Finding nutritional balance

To maximize your health while losing weight, cut back on calories by replacing foods that don’t have much nutritional value with foods that are more nutritious.

For example, choose fewer carbohydrate-rich snacks such as pretzels or canned fruit, and choose an extra portion of vegetables at each meal. For lunch and dinner, try to plan meals that contain 50% vegetables, 25% carbs or starch and 25% lean protein.

“This will help control calories while still eating a balanced meal and allow for flexibility,” Pratt says. “A strict, highly restrictive diet is likely to work temporarily, but rarely in the long term.”

What are the best foods for weight loss?

Better Foods to lose weight Usually, Pratt says, include a variety of fruits and vegetables, whole grains, lean proteins, healthy fats, and plenty of water. Your body uses protein to build muscle Protein rich foods It can help you hold on to your muscle mass while shedding pounds.

Even when you’re trying to cut calories, it’s important to meet your nutritional needs. It is recommended that your diet consist of:

  • 45% to 65% carbohydrates.
  • 20% to 35% Fat.
  • 10% to 35% protein.

Fat has 9 calories per gram, while carbohydrates and protein give you 4 calories per gram. So, if you’re on a 2,000-calorie diet, you’ll want:

2. Manage your appetite

Hunger often gets in the way of the best weight loss plan, and that’s normal. When you reduce calories, your body screams for more.

To better satisfy your appetite, replace the processed carbohydrates that your body quickly burns with foods that provide long-lasting energy. Instead of sugary muffins or cereal, try eating eggs or Greek yogurt so you won’t feel hungry right away afterwards. breakfast. Keeping yourself full for longer prepares you for fewer snacks and saves calories.

3. Don’t judge foods

Many of us have grown up being told that some foods are ‘good’ and others ‘bad’. But this mentality is not helpful. When you tell yourself that you can’t eat certain foods, they often make you crave them more — making weight loss more difficult. It also makes you feel guilty when you have a human moment and eat some candy.

You can replace your outdated “diet” mindset by focusing on eating mostly healthy foods and adopting other positive lifestyle habits. Instead of feeling guilty for indulging sometimes, you can feel good about the positive steps you’re taking—while still feeling the joy of food.

4. Plan meals in advance

It’s hard to lose weight when you’re regularly overwhelmed by hunger, and you’re consuming foods for comfort rather than nourishment. Planning and eating regular meals helps you make healthy choices and keep your appetite in check. Your health care provider, dietitian, or registered dietitian can help you get personalized nutrition recommendations and help plan your meals.

“By determining your daily calorie and nutrient intake, you know that you will be consuming foods that fit your weight loss goals,” Pratt says.

With professional support, you can also create an eating plan that includes the foods you want to eat and a fitness plan based on your interests.

5. Drink plenty of water

Sometimes you may think you’re hungry and only reach for extra calories when you’re thirsty. While more research is needed, Water It can be a great ally when it comes to weight loss.

Water helps your body get rid of things it doesn’t need, like waste products or toxins, that add unwanted weight. It can also help you feel full.

How much water should you drink? At least eight 8-ounce (64 ounce) glasses of water throughout the day. Sparkling water is a fun alternative and is available in all kinds of flavours. Or make your own flavor picker by adding:

  • A dash of sugar-free fruit juice.
  • Lemon juice or lime juice.
  • Fresh cut fruit.

6. Exercise regularly

You don’t need to do a triathlon to lose weight. But effective weight loss requires that you find ways to burn more calories than you consume. Eating is part of the equation. Movement (exercise) is the other.

Start small, says Pratt. Minimum goal is the goal 150 minuteseevery week (or 30 minutes, five days a week). You can start walking. Add stretching exercises to build flexibility and strength training exercises to increase metabolism and keep building muscle.

“When you look at maintaining weight loss over time, it’s hard to maintain weight once you’ve lost it,” Pratt says. “Exercising, and even increasing and changing the exercises, is one way to help keep the weight down.”

7. Set achievable goals

Start with small, specific, realistic goals, then build on them. For example, if you drink soda every day, says Pratt, the first step is to only drink it every other day. Or if you’re not active, start walking for 10 to 15 minutes three times a week. Focus on the choices you make for the pounds you lose. Allow yourself to feel good about every positive step you take or a small goal you achieve.

8. Ask for support

You don’t have to go on a weight loss journey alone. Seek support from family members and friends, especially when you are feeling down. If you have a friend with similar goals, try to work together to help keep each other motivated and on the right track.

Why losing weight safely is important

Healthy weight loss means you lose about 1 to 2 pounds per week. It may seem like a small amount at first, but consider this: If you weigh 200lbs and lose 2lbs in a week, within 10 weeks, you will actually lose 20lbs. This is 10% of the weight I started with.

Taking it slowly while losing weight helps you maintain muscle mass and get the nutrients your body needs. Losing a lot of weight very quickly can lead to nutrient deficiencies (Malnutrition), Pratt says. Rapid weight loss may also affect your metabolism, putting your body into saving mode. This slows down how quickly you burn calories, and can make losing weight harder.

It is important to remember that a healthy, balanced diet is only one part of successful weight loss. It is also essential to maintain the positive lifestyle habits that you establish Avoid weight.

“Think of it as just one step at a time. Focus on one thing you can do, wrap your head around that and feel really confident about making that change, and then move on to the next thing,” Pratt says. “Sure, it might take a little longer, and your weight loss might be a little bit slower. But in the long run, people tend to have the most success.”

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