Do you struggle with maintaining your weight? People strive to lose weight for countless reasons, and many fall into the craze diet trap promising real results fast. While there are certainly ways to speed up your weight loss efforts. To lose weight effectively, you should understand that losing weight too quickly can backfire. Weight loss is less about a scale-based destination and deadlines than it is about the journey. Please find out how to lose weight and keep it off with expert advice.

Tips for Sustainable Weight Loss

Implement long-term behavior changes

If you are dieting, you often feel hungry, which makes you continually think about food, precisely what you don’t want. She recommends taking care of your body is more important than losing weight.

“Weight loss is complicated, and you can’t control the number on the scale, but you can control what you eat, how much you move, and other factors that affect weight, such as stress and sleep,” says Albertson. When you achieve your goals, you should reward yourself for being specific, measurable, achievable, relevant, and time-sensitive.

Focus on the First 5% to 10%

Instead of saying, “I need to lose 10 kilos” and overpowering yourself with what seems like an impossible goal, look toward the health benefits that can come from even uncertain weight loss.

“Set smaller, achievable targets,” suggests Bennett. “Losing only 5% to 10% of your total body weight (TBW) can greatly improve your health and lower your risk for illnesses, such as type 2 diabetes, stroke, cardiac disease, and certain types of cancer.”

Reduce Your Intake of Carbs and Sweets

Ultra-processed carbs often include foods like white bread, pastries, and sugary snacks. Reducing the intake of these items can positively impact health by stabilizing blood sugar levels and supporting weight management goals.

Eat more plants

A plant-based diet not only promotes weight loss but is also easier to stick to than a low-calorie diet.  In addition, it has numerous health benefits. Produce helps you to lose weight because it is rich in fiber and water, which are calorie-free and fill you up. Start your day with a green smoothie, eat a salad or cut-up vegetables for lunch, and eat fruit as a snack and dessert.

Increase the protein consumption

A high protein intake can reduce appetite and help prevent muscle loss. Dr. Albertson recommends eating about 25-30 grams of protein per meal, which makes up two scoops of protein powder or four ounces of chicken breast. The best way to do that is to eat one serving of high-quality protein per meal.

Drink more water

Drinking two cups of water before every meal is a good idea. These simple techniques increase the effect of your weight loss journey. You can try to drink 8 ounces of water eight times throughout the day—for a minimum water intake.

Eat a Balanced Breakfast

If you are trying to lose weight and skipping the morning meal this topic is for your attention.  If you skip breakfast it is more likely to promote overweight and obesity. 

Move more

One of the easiest ways to lose weight is to stand up more than you sit. You may set a timer for every hour on your phone e.g. by using the Fitbit application.  In this, you can burn more calories and may improve your blood pressure and the risk of heart disease.

Get good sleep

Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies indicate that poor sleep is linked with weight gain and other health disorders. You will need to sleep more than 5 hours in a day and the best suitable time is in the night.

Losing weight fast is a bad option

Though the “lose 5 pounds in a week” diet myth is very common, there are numerous reasons why speedy weight loss may work against your best weight loss efforts. First, when people lose weight quickly, especially through crash diets, they are often unable to maintain it because the weight they lose is often made up of more muscle and water and less fatty tissue than when people lose weight gradually.

How long we should lose weight?

It is highly recommended we should lose weight 1 to 2 pounds maximum per week. Losing weight may depend on factors e.g. age, medication, and health history.

Who Should Not Try to Lose Weight Fast?

Children, pregnant, teenagers, women, and older adults should not try to lose weight quickly. You may consult with your physician/nutrient or dietitian before starting a diet or exercise plan to lose weight.

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