Many people lose weight to reduce their risk of certain health problems, such as heart disease and type 2 diabetes. But achieving healthy weight loss takes more than just diet and exercise.
To lose weight, you need to eat fewer calories than your body uses. A healthy diet is low in sugar and fat, and includes lots of fruits and vegetables.1. Eat fewer calories than your body needs.
Calories are the energy that gives your body the fuel it needs to keep going. If you eat more calories than your body needs, you will gain weight.
The number of calories your body needs each day depends on factors like height, weight, age, metabolism and level of physical activity. Online calculators and breath machines can give you a rough estimate, but your doctor may be able to provide more precise numbers.
Reduce the amount of calories you eat by controlling portion sizes and cutting back on foods that are high in fat and sugar. Choose lean meats and low-fat dairy products. Cut out fried foods, and limit the amount of "empty calories" you consume such as sugar-sweetened drinks, ice cream and snack foods.3. Get enough sleep.
You might not think that a lack of sleep could have such an impact on your weight loss efforts, but research has shown that getting too little sleep can actually hinder your ability to lose weight, especially when you’re following a diet. This is because getting too little sleep can lead to higher body fat and reduce the amount of muscle you’re able to retain while on a calorie-controlled diet.
The key is to establish a consistent sleep routine and stick to it, going to bed at the same time each night and waking up at the same time each day, even on weekends. Keep your bedroom a place for sleep and nothing else, and shut off all screens (computers, cell phones, TVs) at least an hour before you go to bed.4. Reduce stress.
Stress triggers the release of hormones like cortisol that decrease your appetite as part of your fight or flight response. However, prolonged stress can keep your cortisol levels high. When this occurs, excess glucose (sugar) enters the bloodstream, which can lead to obesity and overeating.
If you’re struggling with stress-related weight gain, try adding healthy habits to your daily routine. Practicing stress management strategies like meditation, breathing exercises and getting enough sleep can help reduce your cortisol levels and improve your overall health.
If you’re having trouble overcoming chronic stress, talk to your doctor. They can help determine if there’s an underlying cause and recommend treatment options. Remember, a healthy lifestyle involves a balanced diet and regular physical activity. It’s also important to avoid skipping meals or eating excessively.5. Change your lifestyle.
Many people want to lose weight quickly, but a slow and steady rate of loss is more likely to help you keep the weight off. Focus on changing your habits and creating healthy eating patterns, as well as regular physical activity. Start by making one or two small changes at a time, and add on to them once they become part of your routine. Also, make sure to include protein at every meal and snack, as this can help you feel full for hours. You can get your protein from lean meats, low-fat dairy, beans, nuts and seeds, and some seafood.