How to weight loss

1. 10 tips for successful weight loss
1. Eat varied, colorful, nutritionally dense foods
Eat a varied, nutritious diet.
Healthful meals and snacks should form the foundation of the human diet. A simple way to
create a meal plan is to make sure that each meal consists of 50 percent fruit and
vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be
25–30 grams (g) daily.click here.https://youtu.be/Npnlv0WohTgEliminate trans fats from the
diet, and minimize the intake of saturated fats, which has a strong link with the incidence of
coronary heart disease.
Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty
acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:fresh fruits and vegetables
fish
legumes
nuts
seeds
whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
foods with added oils, butter, and sugar
fatty red or processed meats
baked goods
bagels
white bread
processed foods
In some cases, removing certain foods from the diet might cause a person to become
deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another
healthcare professional can advise a person how to get enough nutrients while they are
following a weight loss program.2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary,
mobile app, or dedicated website to record every item of food that they consume each day.
They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are
much more likely to stick to a weight loss regimen.
People can also keep track of their body mass index (BMI) using a BMI calculator.click
here.3. Engage in regular physical activity and exercise.
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2. More information
10 tips for successful weight loss
Medically reviewed by Gerhard Whitworth, R.N. — Written by Kathleen Davis, FNP on
January 15, 2019
10 tips
Losing weight
Overview
Being overweight or obese can lead to a range of health problems. Although many different
“fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living
and better weight control.
According to the Centers for Disease Control and Prevention, around 93.3 million
adultsTrusted Source in the United States had obesity in 2015–2016. This number is
equivalent to 39.8 percent of the population.
Carrying excess body weight can increase the risk of serious health problems, including
heart disease, hypertension, and type 2 diabetes.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them
to have. To both lose weight safely and sustain that weight loss over time, it is essential to
make gradual, permanent, and beneficial lifestyle changes.
In this article, we provide 10 tips for weight control.
10 tips for successful weight loss
People can lose weight and maintain this loss by taking several achievable steps. These
include the following:
1. Eat varied, colorful, nutritionally dense foods
Eat a varied, nutritious diet.
Healthful meals and snacks should form the foundation of the human diet. A simple way to
create a meal plan is to make sure that each meal consists of 50 percent fruit and
vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be
25–30 grams (g) daily.
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a
strong link with the incidence of coronary heart disease.
Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty
acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:
fresh fruits and vegetables
fish

3. legumes
nuts
seeds
whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
foods with added oils, butter, and sugar
fatty red or processed meats
baked goods
bagels
white bread
processed foods
In some cases, removing certain foods from the diet might cause a person to become
deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another
healthcare professional can advise a person how to get enough nutrients while they are
following a weight loss program.
2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary,
mobile app, or dedicated website to record every item of food that they consume each day.
They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are
much more likely to stick to a weight loss regimen.
People can also keep track of their body mass index (BMI) using a BMI calculator.
3. Engage in regular physical activity and exercise
Regular physical activity can help a person lose weight.
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.
One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour
per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of
150 minutes every week.
People who are not usually physically active should slowly increase the amount of exercise
that they do and gradually increase its intensity. This approach is the most sustainable way
to ensure that regular exercise becomes a part of their lifestyle.click
here.https://youtu.be/Npnlv0WohTg
In the same way that recording meals can psychologically help with weight loss, people may
also benefit from keeping track of their physical activity. Many free mobile apps are available
that track a person’s calorie balance after they log their food intake and exercise.

4. If the thought of a full workout seems intimidating to someone who is new to exercise, they
can begin by doing the following activities to increase their exercise levels:
taking the stairs
raking leaves
walking a dog
gardening
dancing
playing outdoor games
parking farther away from a building entrance
Individuals who have a low risk of coronary heart disease are unlikely to require medical
assessment ahead of starting an exercise regimen.
However, prior medical evaluation may be advisable for some people, including those with
diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare
professional.click here.https://youtu.be/Npnlv0WohTg
4. Eliminate liquid calories.
It is possible to consume hundreds of calories a day 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 is consuming a smoothie to replace a meal, they should aim to stick to
water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to 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.click
here.https://youtu.be/Npnlv0WohTg
5. Measure servings and control portions.
Eating too much of any food, even low-calorie vegetables, can result in weight gain.
Therefore, people should avoid estimating a serving size or eating food directly from the
packet. It is better to use measuring cups and serving size guides. Guessing leads to
overestimating and the likelihood of eating a larger-than-necessary portion.
The following size comparisons can be useful for monitoring food intake when dining out:
three-fourths of a cup is a golf ball
one-half of a cup is a tennis ball
1 cup is a baseball
1 ounce (oz) of nuts is a loose handful
1 teaspoon is 1 playing die
1 tablespoon is a thumb tip
3 oz of meat is a deck of cards
1 slice is a DVD
These sizes are not exact, but they can help a person moderate their food intake when the
correct tools are not available.click here.

5. 6. Eat mindfully.
Many people benefit from mindful eating, which involves being fully aware of why, how,
when, where, and what they eat.
Making more healthful food choices is a direct outcome of becoming more in tune with the
body.
People who practice mindful eating also try to eat more slowly and savor their food,
concentrating on the taste. Making a meal last for 20 minutes allows the body to register all
of the signals for satiety.
It is important to focus on being satisfied after a meal rather than full and to bear in mind that
many “all natural” or low-fat foods are not necessarily a healthful choice.
People can also consider the following questions regarding their meal choice:
Is it good “value” for the calorie cost?
Will it provide satiety?
Are the ingredients healthful?
If it has a label, how much fat and sodium does it contain?click here.
7. Stimulus and cue control
Many social and environmental cues might encourage unnecessary eating. For example,
some people are more likely to overeat while watching television. Others have trouble
passing a bowl of candy to someone else without taking a piece.
By being aware of what may trigger the desire to snack on empty calories, people can think
of ways to adjust their routine to limit these triggers.click here.https://youtu.be/Npnlv0WohTg
8. Plan ahead
Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in
more significant weight loss.
People looking to lose weight or keep it off should clear their kitchen of processed or junk
foods and ensure that they have the ingredients on hand to make simple, healthful meals.
Doing this can prevent quick, unplanned, and careless eating.
Planning food choices before getting to social events or restaurants might also make the
process easier.click here.
9. Seek social support
Embracing the support of loved ones is an integral part of a successful weight loss journey.
Some people may wish to invite friends or family members to join them, while others might
prefer to use social media to share their progress.
Other avenues of support may include:
a positive social network

6. group or individual counseling
exercise clubs or partners
employee-assistance programs at work.click here.https://youtu.be/Npnlv0WohTg
10. Stay positive
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not
drop off at quite the rate that they had anticipated.
Some days will be harder than others when sticking to a weight loss or maintenance
program. A successful weight-loss program requires the individual to persevere and not give
up when self-change seems too difficult.
Some people might need to reset their goals, potentially by adjusting the total number of
calories they are aiming to eat or changing their exercise patterns.
The important thing is to keep a positive outlook and be persistent in working toward
overcoming the barriers to successful weight loss.click here.