Maintaining a healthy weight promotes long-term health. Being overweight or obese are risk factors for various conditions, including type 2 diabetes and cardiovascular disease. The World Health Organization reports that the worldwide obesity rate has tripled since 1975. In 2016, more than 1.9 billion adults were overweight. Of these, more than 650 million were obese.
Health issues related to obesity are largely preventable. Losing weight in a healthy manner is essential for safe and lasting results. Individuals aspiring to lose weight can follow these guidelines on what to do and what not to do.
DO add lean protein sources to your diet. Healthline indicates the body burns calories when digesting and metabolizing protein, so a high-protein diet can help to shed up to 80 to 100 calories per day. Protein also helps you to feel full, reducing the propensity to overeat.
DON’T get hung up on numbers early on. The Centers for Disease Control and Prevention advises that even modest weight loss of five to 10% of your total body weight is bound to produce health benefits, such as improvements in blood sugar levels, cholesterol, and blood pressure. Start small and gradually build up.
DO eat at least four servings of vegetables and three servings of fruit daily. Produce contains an abundance of vital nutrients and is often fiber-rich and low in calories, which helps you to feel full.
DON’T overlook the impact of beverages on weight loss. The calories in sugary beverages, including some all-natural fruit juices, can add up quickly. Stick to water, tea or other unsweetened beverages to help with weight loss.
DO get moving more. The Mayo Clinic notes that while it is possible to lose weight without exercise, getting moving can help burn off the excess calories you can’t cut through diet alone. Exercise boosts metabolism, benefits mood, and strengthens muscles and the cardiovascular system as well.
DON’T go shopping while hungry. If you do, you may make impulse buys that compromise healthy eating plans.
DO speak with a doctor if you are exploring diet and exercise plans. A health care professional can assist you by indicating if a particular diet or fitness routine is acceptable for your age, goals, and current health status.
DON’T forget to track eating. Most healthy diets involve some sort of calorie-counting, whether they actually require you to document your intake or use a formula to attribute “points” or another measure related to what you eat. Writing or tracking the foods and beverages you consume will provide the most honest assessment of habits that could affect weight loss.
DO include foods you enjoy. Completely restricting access to occasional treats may cause you to resent healthy eating, which can derail weight loss goals. The principle of moderation can apply to healthy weight loss, as long as you track the more calorie-dense foods.
Losing weight in a healthy manner is achievable when you seek guidance and follow some time-tested techniques.