Many women are constantly searching for the fastest and best ways to lose weight, as weight loss diets have become increasingly popular in recent years. While some may be effective, others can be harmful in the long term, often leading to feelings of hunger and dissatisfaction. If the motivation to lose weight isn't strong enough, these traditional plans can easily be abandoned.
Therefore, the focus should be on changing your overall lifestyle, seeking healthy and sustainable habits that will improve health in the long term and help you achieve a healthy weight in a sensible way.
Healthy and Sustainable Weight Loss
The best way to lose weight and maintain it is by making lasting changes to your lifestyle. According to Mayo Clinic, hundreds of trendy diets and weight loss programs promise fast and easy results. However, the most effective and sustainable approach involves making permanent lifestyle changes, which include adopting a balanced diet and becoming more physically active every day. Here are 6 tips to help you start your journey toward healthy and sustainable weight loss:
Be Prepared for Long-Term Effort
Ensure you are ready to commit time and effort to long-term weight loss. Ask yourself:
Do I have a strong desire to change my habits for weight loss?
Am I too distracted by other stresses?
Do I use food to cope with stress?
Am I willing to learn new ways to manage stress?
Do I need support from friends or healthcare professionals?
Am I ready to change my eating and physical activity habits?
Can I dedicate the necessary time to make these changes?
If you need help with stress management, talk to your doctor. Reducing stress can help you make lasting, healthy changes.
Find Your Internal Motivation
No one else can make you lose weight. You need to make dietary and physical activity changes for yourself. Create a list of reasons why losing weight is important to you. Maybe you want to improve your health or get fit for a vacation. On days when you're not motivated to eat healthily or be active, refer back to your goals. You can also place a motivating note on your fridge or find others who can support your healthy lifestyle goals.
Set Achievable Goals
Set realistic, achievable weekly goals. To lose weight, you need to burn about 500–750 more calories than you consume each day. A good starting goal is to aim for a 5% weight loss, which can help reduce the risk of long-term health issues like heart disease and type 2 diabetes.
Enjoy Healthy Foods
While you need to reduce your overall caloric intake, your meals can still be delicious and easy to prepare. One way to lower calories is by increasing your intake of fruits, vegetables, and whole grains, which are low in calories and high in fiber. Fiber helps you feel full. Aim for at least 4 servings of vegetables and 3 servings of fruit daily, and feel free to snack on small amounts between meals. Choose whole grains, like brown rice, barley, and whole-wheat pasta, over refined grains like white rice and white bread. Use healthy fats like olive oil, avocado, and nuts in moderation.
Limit Added Sugars and Processed Foods
Reduce your intake of foods and drinks high in added sugars, like sweets, jams, and sodas. It's okay to consume the natural sugars found in fruits. Choose low-fat or fat-free dairy products. Focus on fresh, unprocessed foods as they offer greater nutritional value than processed foods, which tend to be higher in fat, sugar, and salt. Be mindful while eating: savor every bite and pay attention to when you feel full. Avoid distractions like watching TV or staring at your phone while eating, as this can lead to overeating.
Hydrate and Manage Portion Sizes
Drinking enough water before meals can help curb your appetite and reduce your food intake. Aim to drink plenty of water throughout the day, as staying hydrated will help you feel fuller for longer. When eating, practice portion control—serve yourself reasonable portions, as consuming smaller amounts helps manage calorie intake.
Personal Experience of Healthy Weight Loss
Noor (29) shares her experience of overcoming obesity, especially since she suffered from various health issues, including fatigue and difficulty breathing during sleep. She says, "I turned to a nutritionist to lose the excess weight and improve my lifestyle. I was surprised by how quickly my weight dropped, and I lost 20 kg initially, then 40 kg, until my weight was less than 100 kg. I continued this plan and walked daily until I reached 74 kg, which is ideal for my height (176 cm). I aimed to reach 68 kg, which is my perfect weight."
She continues, "Before, I used to eat fast food without caring much about the taste or nutritional content—my main goal was just to satisfy my hunger. But after deciding to lose weight, I avoided foods that caused weight gain, like starchy foods, sweets, and fats. I started eating healthy grains like oatmeal and whole wheat bread in moderate portions. I also incorporated walking and weightlifting into my routine, which are crucial for achieving a toned body. The most important lesson I learned was not to tie emotional states, like stress or anger, to eating."
Dieting Is Not the Only Way to Lose Weight
According to The Health Site, while dieting is a common method, it’s not the only way to lose weight. Here are additional tips:
Increase Physical Activity
Exercise, such as weightlifting, helps burn calories and provides other health benefits. Weightlifting, for instance, burns significant calories and helps build muscle mass.
Mindful Eating
Conscious eating or mindfulness helps control eating habits. It involves paying attention to how food makes you feel, which can prevent overeating. Mindful eating, like meditation, improves your relationship with food.
Reduce Stress
Chronic stress raises cortisol levels, which can increase appetite and make weight loss more challenging. Managing stress is key to maintaining a healthy weight.
Cut Back on Sugars and Carbs
Reducing sugars and refined carbs can help you lose weight faster by curbing hunger and lowering insulin levels. However, the long-term effects of low-carb diets are still unclear, and a balanced, calorie-controlled diet may be more sustainable.
Stay Hydrated
Drinking water before meals can help reduce hunger and the likelihood of overeating, allowing you to maintain portion control.
Portion Control
One of the most effective ways to manage weight is by controlling portion sizes. By serving yourself the right portion, you prevent overeating and help your body process food more efficiently.
In conclusion, losing weight healthily is about making sustainable lifestyle changes, adopting a balanced diet, staying active, and managing your stress. Focusing on these factors will lead to long-term success in achieving and maintaining a healthy weight.
Post a Comment