In this article, we provide 6 easy tips for successful weight loss.
The World Health Organization (WHO) reports, “obesity has reached epidemic proportions globally, with at least 2.8 million people dying each year as a result of being overweight or obese.” In the United States, the Centers for Disease Control and Prevention (CDC) estimates that more than 40% of the adult population has obesity, placing them at higher risk for heart disease, stroke, type 2 diabetes, and certain cancers.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes. Here we can check 6 easy tips for successful weight loss.
6 easy tips for successful weight loss:
1. Eat Slowly and varied, colorful, nutritionally dense foods
Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25-30 gram(g) daily.
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients from 6 easy tips for successful weight loss:
- Fresh fruits and vegetables
- Fish
- Legumes
- Nuts
- Seeds
- Whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
- Foods with added oils, butter, and sugar
- Fatty red or processed meats
- Baked goods
- Bagels
- White bread
- Processed foods
In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program. This is first one from
6 easy tips for successful weight loss
2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
People can also check BMI range using BMI calculator.
BMI categories
The following table shows the standard weight status categories associated with BMI ranges for adults:
| Below 18.5 | Underweight |
| 18.5–24.9 | Healthy |
| 25–29.9 | Overweight |
| 30 and above | Obese |
BMI of under 18.5
A BMI of under 18.5 indicates that a person has insufficient weight, so they may need to put on some weight. They should ask a doctor or dietitian for advice.
BMI of 18.5–24.9
A BMI of 18.5–24.9 indicates that a person has a healthy weight for their height. By maintaining a healthy weight, they can lower their risk of developing serious health problems.
BMI of 25–29.9
A BMI of 25–29.9 indicates that a person is slightly overweight. A doctor may advise them to lose some weight for health reasons. They should talk with a doctor or dietitian for advice.
BMI of over 30
A BMI of over 30 indicates that a person has obesity. Their health may be at risk if they do not lose weight. They should talk with a doctor or dietitian for advice.
Here BMI is also add in second point from 6 easy tips for successful weight loss.
3. Engage in regular physical activity and exercise
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.
People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.
In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Many free mobile apps are available that track a person’s calorie balance after they log their food intake and exercise.
If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:
- Taking the stairs
- Raking leaves
- Walking a dog
- Gardening
- Dancing
- Playing outdoor games
- Parking farther away from a building entrance
Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.
However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional.
Physical activity and exercise point is very important from 6 easy tips for successful weight loss.
4. Eating protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokin
Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
Fourth one eating protein from 6 easy tips for successful weight loss is equally important for all.
5. Eating plenty of fiber
Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
Fiber-rich foods include:
- Whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- Fruit and vegetables
- Peas, beans, and pulses
- Nuts and seeds
This fifth point eating plenty of fiber from 6 easy tips for successful weight loss is collect fiber rich foods.
6. Getting a good night’s sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
Last point good night’s sleep from 6 easy tips for successful weight loss is also very important for all.
Takeaway
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains.
It is also beneficial to exercise for at least 30 minutes every day.
6 easy tips for successful weight loss!
6 easy tips for successful weight loss!
6 easy tips for successful weight loss!
6 easy tips for successful weight loss!
