Top 5 Weight Loss Tips

-

 1. Eat 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 ensure that each meal consists of fruit and vegetables, whole grains, and protein. Total fiber intake should be 25 to 30 grams  dailyTrusted Source.


A person should also aim to eliminate trans fats from the diet and minimize the intake of saturated fats, which has a strong link Trusted Source to the incidence of coronary heart disease.


Instead, people can consume monounsaturated fatty acids or polyunsaturated fatty acids, which are types of unsaturated fat.


The following foods are healthful and rich in nutrients:

- fresh fruits and vegetables

- fish

- legumes

- nuts

- seeds

- whole grains, such as brown rice and oatmeal


2. Keep a food and weight diary

Self-monitoring is a helpful toolTrusted Source in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every food they consume daily. They can also measure their progress by recording their weight every week.


Those who can track their success in small increments and identify physical changes are likelier to stick to a weight loss regimen. However, it is important to pay attention to whether it starts to feel obsessive or damaging to mental health.


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.


The American Heart Association (AHA) recommends 150 minutes weeklyTrusted Source of moderate-intensity daily activity, such as brisk walking.


People who are not usually physically active can gradually increase the amount of exercise they do and 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 tracking their physical activity. Many free mobile apps can help people stay motivated, accountable, and confident as their fitness improves.


If the thought of a full workout seems intimidating to someone new to exercise, they can begin by doing the following activities to help increase their exercise levels:


taking the stairs

raking leaves

walking a dog

gardening

dancing

playing outdoor games

parking farther away from a building entrance

4. Eliminate liquid calories

It is possibleTrusted Source to consume hundreds of calories daily by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.

Unless a person consumes a smoothie to replace a meal, they can stick to water or unsweetened tea and coffee. Adding a fresh lemon or orange to the water can provide flavor.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

5. Measure servings and control portions

Too much of any food, especially those that are calorie-dense, can result in weight gain.

Estimating portions is a realistic and helpful tool for many people who do not have access to measuring tools or do not want to use them.

The following size comparisons can be useful for monitoring food intake when dining out:

a fist is equivalent to about 1 cup, measuring portions of vegetables and fruits
a tennis ball is equivalent to about ½ cup, measuring portions of grains such as rice or pasta
a deck of cards is equivalent to about 3 ounces, measuring a portion of fish, chicken, or other meats and meat substitutes
a thumb is equivalent to about 1 tablespoon, measuring a portion of any nut butter, olive oil, or salad dressing

Comments

Post a Comment

Popular posts from this blog

Why do you need to develop a healthy-eating plan?

-
If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar, also called blood glucose, manage your weight and control heart disease risk factors. These factors include high blood pressure and high blood fats. When you eat extra calories and carbohydrates, your blood sugar levels rise. If blood sugar isn't controlled, it can lead to serious problems. These problems include a high blood sugar level, called hyperglycemia. If this high level lasts for a long time, it may lead to long-term complications, such as nerve, kidney and heart damage. You can help keep your blood sugar level in a safe range. Make healthy food choices and track your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood sugar. Weight loss offers a host of other health benefits. If you need to lose weight, a healthy-eating plan...
Read more

What you need to know about Malnutrition

-
Image
Malnutrition is when a person’s diet does not provide enough nutrients or the right balance for optimal health. Symptoms often involve weight loss, reduced appetite, tiredness, and irritability. Causes of malnutrition include: unsuitable dietary choices having a low income difficulty obtaining food various physical and mental health conditions Undernutrition is one type of malnutritionTrusted Source. It occurs when the body does not get enough food and enough necessary nutrients. It can lead to: delayed growth low weight wasting If a person does not get the right balance of nutrients, they can also have malnutrition. It is possible to have obesity with malnutrition. When a person has too little food, a limited diet, or a condition that stops their body from obtaining the right balance of nutrients, it can severely impact their health. In some cases, this can become life threatening. This article looks at malnutrition in detail, including the causes, symptoms, and treatments. People may...
Read more

Medical Care for Obese Patients: Advice for Health Care Professionals

-
Image
 NATIONAL TASK FORCE ON THE PREVENTION AND TREATMENT OF OBESITY More than 60 percent of adults in the United States are overweight or obese, and obese persons are more likely to be ill than those who are not. Obesity presents challenges to physicians and patients and also has a negative impact on health status. Some patients who are obese may delay medical care because of concerns about disparagement by physicians and health care staff, or fear of being weighed. Simple accommodations, such as providing large-sized examination gowns and armless chairs, as well as weighing patients in a private area, may make the medical setting more accessible and more comfortable for obese patients. Extremely obese patients often have special health needs, such as lower extremity edema or respiratory insufficiency that require targeted evaluation and treatment. Although physical examination may be more difficult in obese patients, their disproportionate risk for some illnesses that are amenable to ...
Read more