Many people relate weight loss to the practice of starving yourself to achieve your weight and waistline goals. However, this is not a healthy way to lose weight, and it can cause health problems in the long run. Likewise, you should refrain from following fad diets that promise quick and easy results. Read on to learn tips for healthy and effective weight loss.
#1 Find Motivation and Be Committed to Change
It takes a lot of effort, time, and patience to lose weight. Your weight loss journey won’t be a success if you do it half-heartedly. The best way to stay committed is to find the motivation that can help you overcome future temptations or the need to quit.
The change you seek begins with you. Start by always remembering your “why.” Whether it’s for self-confidence or health reasons, always put this at the forefront of your journey.
#2 Have Realistic Goals
Do not set unreachable goals. Trying to lose so much weight quickly can result in failure and can negatively affect your health .
Instead of saying you want to lose a quarter of your weight in a week, come up with a step-ladder goal format. Start with a 1- to 2-pound decrease in the first week while considering the activities you have to do to achieve that initial goal.
#3 Eat More Fiber
Dietary fiber is popularly known to relieve or prevent constipation. What some people don’t know is that fiber-rich foods are also helpful in achieving healthy weight loss. They tend to be more filling and have fewer calories.
The recommended daily fiber intake is 38 grams for men and 25 grams for women. Examples of food with good fiber are nuts, fruits, vegetables, oatmeal, beans, and whole-grain foods.
#4 Get Adequate Sleep
Studies suggest that not getting enough sleep affects your hormones that regulate hunger. If you are sleep-deprived, the level of ghrelin, which stimulates appetite, spikes. Likewise, lack of sleep lowers the level of leptin you produce, the hormone that inhibits hunger.
#5 Cut Down on Added Sugar
Cutting down on sugar is essential to avoiding diabetes and achieving a healthy weight. The 2015–2020 Dietary Guidelines for Americans from the Office of Disease Prevention and Health Promotion recommends limiting your added sugar intake to less than 10% of your daily calorie intake.
#6 Keep Track of Your Diet
One of the best strategies to ensuring that you sustain a healthy diet is by keeping a food journal. Jot down what you eat and drink within a day. Make sure to include the sizes and portions as well. This can guide you and your doctor in making nutrition plans and cultivating healthy eating habits.
#7 Prepare a Protein-Rich Breakfast
Another way to promote weight loss is by preparing a protein-packed breakfast. Swap your bowl of cereal with protein-rich eggs and sauteed veggies. You’ll feel fuller, and it can improve your appetite and help you avoid frequent unhealthy snacking.
#8 Keep Yourself Hydrated
Staying hydrated will ensure that you have good overall health, but it is often overlooked in weight loss strategies. Dehydration is linked to obesity and a higher body mass index (BMI). A recent study showed that those who are obese with a high BMI are more likely suffering from inadequate hydration.
#9 Avoid Drinking Beer
Beer contains unnecessary calories, and these are stored as body fat, which can lead to weight gain. Likewise, alcohol interferes with fat burning in your body, slowing down your weight loss efforts.
#10 Don’t Fall for Fad Diets
Most fad diets are effective in the short run. However, the results are often difficult to maintain. Once you stray from their suggested path, you’ll most likely gain the weight you’ve lost. Experts also don’t recommend fad diets that offer quick results as they deprive you of nourishment and can even cause muscle loss.
It’s important to incorporate exercise in your diet planto burn additional calories. Weight training with aerobic exercises can help you build lean muscle mass. Muscle tissue burns more calories, thus contributing to fat loss.
#12 Find an Accountability Partner
Looking for a buddy with whom you’ll have this journey is effective in keeping you on track of your goals. Aside from a weight loss buddy, having a support system or a doctor who can guide you to make healthy choices is also crucial.
Medical Weight Loss in Dearborn, MI
Consult your doctor before starting on your weight-loss journey. The doctor can create a personalized plan tailored to your current condition and goals. He/she can also continue to guide you as you move forward.
If you’re looking for the best health partner in losing weight, you can trust Dr. Sham Juratli to give you the guidance you need. To set your appointment, reach us at (313) 451-8253 or fill out our secure online form.